 
In an effort to help manage weight with proper nutrition, the Wellness Advisor has created customized 3-day eating plans for different calorie levels. Please check with your health care provider if this eating plan is right for you, and remember that diet along with exercise and proper supplementation is the best combination to maintain a healthy weight.
DAY 1
Breakfast
- ½ banana
- 1 slice whole wheat toast w/diet margarine
- 1 small low-fat yogurt (usually 8 oz or 1 cup for yogurt)
- Hot tea
|
Lunch
- ½ Tuna (2 oz) sandwich on 1 slice of whole wheat bread (tuna made w/fat-free mayo)
- Green salad topped w/ fresh vegetables, croutons; (use vinegar dressing or fat-free dressing)
- Small pear
- Tea, water, or diet drink
|
Dinner
- 4 oz salmon
- ½ cup wild rice
- 2 cups Spring salad topped with fresh vegetables & walnuts (same dressing as lunch)
- 1 whole wheat dinner roll w/diet margarine
- 4 oz wine if desired
- Water or tea
|
DAY 2
Breakfast
- 1 cup yogurt w/ ¼ cup granola OR grape nuts cereal
- 2 plums
- Hot herbal tea (suggest green tea)
|
Lunch
- small to medium chef salad bowl (containing 2 oz meat & 1-2 T cheese w/croutons)
- whole wheat bread or 1 small bran muffin w/diet margarine
- apple w/skin
- tea or water
|
Dinner
- 4 oz pork tenderloin
- 1 small baked potato (1 pat butter or 1 T sour cream)
- 1-2 cups fresh, steamed green beans
- 4 oz wine if desired
- water, tea, or diet drink
|
DAY 3
Breakfast
- ½ bagel OR English muffin w/1 T diet cream cheese or small pat of diet margarine
- ½ cup mixed berries topped w/ walnuts
- 8 oz skim milk or 4 oz low-fat milk
|
Lunch
- 1 small pita sandwich (2 oz meat of choice)
- 1 cup cantaloupe cubes
- 8 fl oz vegetable juice OR 1 cup vegetable soup
- water or tea
|
Dinner
- 4 oz baked chicken breast w/o skin
- 1 corn-on-cobb (diet margarine)
- 1 cup steamed broccoli
- whole wheat dinner roll w/diet margarine
- 4 oz wine if desired
- water, tea, or diet drink
|
Helpful hints
- Serve yourself with measuring cups to become familiar with proper serving sizes.
- 4 oz of meat is about the same size and thickness as 1 deck of cards.
- Trim all visible fat from meats.
- For salads, use different lettuce types (romain, iceburg, spring mix, spinach leaves) and top with various vegetables such as tomato, broccoli, carrots, mushrooms, and bell peppers. Various flavors of vinegar-based dressings and fat-free dressings are available to avoid high-fat, high-calorie regular dressings.
- Choosing whole grains like whole wheat and bran products will help increase fiber intake.
- Season steamed vegetables, corn, and potatoes with various seasonings (lemon-pepper, salt, pepper, others) to avoid use of butter.
- Drip small amounts of olive or canola oil on meats before baking to increase health benefits. Use diet margarine to give yourself more freedom to use the more beneficial olive/canola oils on foods.
- Suggest green tea instead of coffee in the morning. Use artificial sweetener to sweeten tea or coffee and use fat-free cream if needed.
- Take a multivitamin everyday to ensure adequate nutrient intake.
|
|
|
|
|
|
| 
