Con Poulos
It's fine to eat six small meals throughout the day, as long as they really are small. This plan includes fruit or vegetables at almost every sitting.
Day 1
Light Breakfast3/4 cup high-fiber cereal (such as Kashi GoLean)2 tablespoons raisins1 cup skim or low-fat milk1/2 grapefruitSnackSpread 3 tablespoons part-skim ricotta over 2 slices sourdough rye crisp and top with 1 plum tomato, sliced.LunchCranberry-Apple Tuna SaladSnack1 banana1 ounce (about 22) almonds Light DinnerWarm Lentil SaladSnackHot chocolate made with 1 cup skim or low-fat milk2 oatmeal cookiesDay 2
Light Breakfast1 cup skim or low-fat milk1/2 cup frozen blueberries, thawed1 whole-wheat mini bagel, halved1 ounce JarlsbergSnackEgg White Salad 2 sesame rye crisp crackersLunch1 cup store-bought low-sodium vegetable soup1 multigrain roll1 appleSnack1 cup low-fat yogurt1/4 cup dried fruitLight DinnerTop 1 cooked russet potato with 1/2 cup warmed canned meatless chili.1 cup steamed broccoli floretsSnack2 squares dark chocolateDay 3
Light Breakfast1 cup instant oatmeal1 cup skim milk1 small mangoSnack1 cup low-fat yogurt1/2 grapefruitLunchVegetable Roll-UpSnack2 slices whole-wheat bread2 tablespoons peanut butter1 bananaLight DinnerShrimp Stir-FrySnack1/4 cup sliced Gouda1 pearDay 4
Light BreakfastVegetable Omelet2 slices raisin bread2 teaspoons strawberry preservesSnack1 low-fat muffinLunchGrilled Chicken and Avocado SaladSnack1/2 cup low-fat yogurt2 tablespoons granolaLight Dinner1 whole-wheat roll, sliced and toasted2 tablespoons goat cheese1 cup canned sliced beetsSnackBaked AppleDay 5
Light Breakfast1 whole-wheat English muffin1/2 cup 1 percent fat cottage cheese1 orangeSnack1 cup low-fat vanilla yogurt1 tablespoon flaxseed1/4 cup raisinsLunchTuna TacoSnackPita Crisps with SalsaLight DinnerThree-Bean SaladSnack2 oatmeal cookies1 bananaDay 6
Light Breakfast3/4 cup Raisin Bran1 cup skim or low-fat milkSnack1/2 mangoLunchMediterranean PitaSnackGarden PastaLight DinnerGrilled Chicken with Tomato and Mozzarella Salad2/3 cup green beans, steamedSnack1/2 grapefruitDay 7
Light Breakfast1 whole-grain waffle2 teaspoons maple syrupSnackMixed Berry Smoothie: Blend 1 cup milk, 1/2 cup frozen mixed berries, 1 teaspoon honey, and 1/2 cup ice until creamy.Lunch2 store-bought sushi rolls (4 pieces each)1/2 cup broccoli florets, steamed1/2 cup carrot slices (1/4 inch thick), steamedSnack1/2 cup frozen shelled edamame, thawedLight DinnerOpen-Face Turkey Sandwich: Spread 1 tablespoon cranberry chutney or whole cranberry sauce on half a whole-wheat English muffin. Top with 1/2 cup baby spinach and 3 ounces thinly sliced turkey.SnackArugula Salad18 wasabi-flavored rice crackers2 tablespoons goat cheese
