Day 7: 2000 Calories a Day The Healthy Way

BREAKFAST

Light French Toast

(prepared with 2 slices bread dipped in mixture of egg substitute and 2 percent milk)

Light Maple Syrup (4 T.)

Whipped Diet Margarine (1 T.)

Pineapple Rings (2 water-packed)

Apple Cider (1/2 cup)

MORNING SNACK

Vanilla Pudding

(1 cup prepared with sugar-free pudding mix and skim milk)

Vanilla Wafers (4)

LUNCH

Vegetarian Burger

(4 ounce soyburger served on whole grain bun with lettuce leaves, tomato slice, onion slice and pickle spear)

Roasted Potatoes (2 small)

Green Beans (1/2 cup)

Skim Milk (1 cup)

AFTERNOON SNACK

Light Snack Cake (1 serving)

Skim Milk (1 cup)

DINNER

Mushroom and Turkey Sausage Pizza

(3 ounces cooked lean turkey sausage, 3/4 cup mushrooms and onion, 1 garlic clove, 2 T. evaporated skim milk, parsley, 3/4 ounce mozarella cheese, 2 T. grated parmesan cheese, 2/3-12 inch low-fat pizza crust)

Mixed Salad (1 cup) with Fat-Free Italian Dressing (2 T.)

Diet Soft Drink (12 ounces)

DAILY TOTALS

2082 calories
331 grams carbohydrate
95 grams protein
42 grams fat
11 grams saturated fat