| Breakfast | Serving size |
| Oatmeal (in low-fat 1% milk) | 1 cup |
| English muffin | 1/2 |
| Orange juice | 1/2 cup |
| Coffee | 1 cup |
| Milk (1%, low-fat) | 2 oz |
| Estimated breakfast carbohydrates: 70 grams | Calories: 450 |
| Lunch | Serving size |
| Lean Roast Beef Sandwich | |
| Lean roast beef | 3 oz |
| Bread (whole wheat) | 2 medium slices |
| Lettuce | 1-2 leaf(s) |
| Tomato | 2-3 slices |
| Mayonnaise (low calorie) | 1 tsp |
| Raw carrots | 1 cup |
| Apple | 1 medium |
| Water or calorie-free beverage | 1 cup |
| Estimated lunch carbohydrates: 50 grams | Calories: 455 |
| Dinner | Serving size |
| Grilled pork tenderloin (lean) | 3 oz |
| Brown rice | 1/3 cup |
| Steamed vegetables (carrots, asparagus, etc.) Salad | 1 cup |
| Lettuce | 1/2 cup |
| Tomato | 1/2 cup |
| Cucumber | 1/2 cup |
| Salad dressing | 1 T |
| Multigrain roll (with margarine or butter) | 1 medium (1 tsp) |
| Mixed fresh berries (blueberries and strawberries) | 2 cups |
| Water or calorie-free beverage | 1 cup |
| Estimated dinner carbohydrates: 75 grams | Calories: 625 |
| Estimated total carbohydrates: 195 grams | Total calories: 1,530 |
Saturday, November 7, 2009
Meal Plan 1600 calories 1
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