Breakfast [440 calories]

– Half-cup granola cereal, with chopped banana and fat-free milk. [400 calories]
– Large slice of melon, or serving of any berries. [40 calories]
– Tea/Coffee.

Morning Snack [230 calories]

2oz whole wheat bagel with 2 tbsp cream cheese

Lunch [420 calories]

– Wrap or Pita, with tbsp low-fat mayo, any lean meat, tomatoes, cucumber, onions, lettuce, beets. [300]
– Glass (8 fl oz) of orange juice. [120 calories]

Afternoon Snack [175 calories]

– 1 slice whole wheat bread. [75 calories]
– 1 tbsp peanut butter. [105 calories]

Dinner [425 calories]

– 4oz turkey fillet, or 3oz lean steak (broiled or boiled).
– Cup of cooked rice, or pasta.
– Cup of spinach (microwave).
– Half cup carrots (or any other microwave vegetable).
– Tea/Coffee.

Evening Snack Options [About 130 calories]

Choose one snack and eat it at least 2 hours after dinner.

– Half-cup fat-free yogurt, with 6 chopped walnuts. [136 calories]
– Scoop of any low-fat ice cream, with any berries. [125 calories]
그래도 간식이 두번이나 있네요…..