7 Day :14000 Calories a 7 Days The Healthy Way--How many calories were in my meal? How many calories did I burn? What’s a healthy weight for me? Find out with these tools.

How many calories were in my meal? How many calories did I burn? What’s a healthy weight for me? Find out with these tools.

How many calories were in my meal? How many calories did I burn? What’s a healthy weight for me? Find out with these tools.

BREAKFAST

Egg’n Muffin

(1 egg, 1/2 ounce ham, 1 slice low-fat cheese, 1 English muffin, 1 tsp. reduced-fat margarine)

Orange Juice (1 cup)

MORNING SNACK

Fruit Yogurt (1 cup) & Bran Mix (1 T.)

Water with Lime Twist (1 cup)

LUNCH

Tropical Chicken Salad

(1.5 ounce chicken breast, 1/8 cup low-fat cottage cheese, 1.5 ounces pineapple, 1 teaspoon reduced-calorie mayonnaise, orange peel, 1/4 cup grapes, 1/8 cup waterchestnuts, chives, 1/8 cup tangerines, 1 cup spinach, 1 tsp. almonds)

Three Bean Salad

(1/3 cup each green beans, yellow beans and kidney beans; onion, vinegar, sugar substitute)

Reduced-Fat Wheat Crackers (4 crackers)

Baked Apple (1/2 large)

Iced Tea with Lemon (1 cup)

AFTERNOON SNACK

Fat-Free Fig Bars (2 bars)

Skim Milk (1 cup)

DINNER

Garlic Chicken

(5 ounces cooked chicken breast, 1/4 cup light wheat bread crumbs, 1/8 cup skim milk, 1/4 garlic clove, 1 tsp. tabasco, lemon juice)

Wild Rice (1 cup)

Zucchini/Summer Squash Medley (1 cup)

Light Pound Cake

(1 serving, topped with strawberries (1/4 cup) and whipped topping (2 T.))

Diet Soda (12 ounces)

DAILY TOTALS

1929 calories
250 grams carbohydrate
140 grams protein
41 grams fat
12 grams saturated fat

Day 2: 2000 Calories a Day The Healthy Way

BREAKFAST

Toasted Oatbran Bagel (1 large)

Light Cream Cheese (2 T.)

Ripe Kiwi and Cantaloupe (1-1/2 cups)

Skim Milk (1 cup)

MORNING SNACK

Dried Apricots (6 halves) and Nuts (1/4 cup)

Diet Soda (12 ounces)

LUNCH

Roast Beef and Swiss on Rye

(3 ounces lean roast beef, 1 ounce low-fat Swiss cheese, 1/2 cup grilled green peppers and onions — cooked with cooking spray, 2 slices rye bread, 1 tablespoon reduced-calorie creamy Italian dressing)

Baked Potato Chips (1 ounce)

Relish Plate

(4 celery sticks, 6 radishes, 4 baby carrots, 2 green pepper slices with 1/4 cup Fat-Free Ranch Dressing)

Diet Soda (12 ounces)

AFTERNOON SNACK

Soft, Fat-Free Fruit Granola Bar (1)

Skim Milk (1 cup)

DINNER

Taco Salad

(1 cup lettuce, 2.5 ounces lean taco meat, 1/2 cup diced tomatoes, 1/4 cup onions, 1/4 cup green peppers, 1 serving baked tortilla chips broken, 2 T. non-fat sour cream, 2 tablespoons fat-free French dressing)

Mock Margarita

(1/2 cup artificially sweetened lemonade, 1 ounce frozen limeade concentrate, 3/4 cup crushed ice, 1/4 cup club soda, lime slices)

Custard

(1 cup, prepared with 2 percent milk)

DAILY TOTALS

2180 calories
310 grams carbohydrates
100 grams protein
60 grams fat
21 grams saturated fat

Day 3: 2000 Calories a Day The Healthy Way

BREAKFAST

Cinnamon and Raisin Toast (2 slices)

Bran Cereal (1 ounce)

Sliced Peach (1)

Reduced-fat Margarine (2 tsp.)

Skim Milk (1 cup)

MORNING SNACK

Animal Crackers (11)

Hazelnut Coffee (1 cup)

Fat-Free Vanilla Cream (2 tsp.)

LUNCH

Healthy Banana Split

(1 cup one percent low-fat cottage cheese, 1/2 banana, 1/2 cup grapes, 1 tsp. ground walnuts, 1/2 cup strawberries, 10 cherries)

Crispy Soda Crackers (5)

Diet Soda (1 cup)

AFTERNOON SNACK

Butter Flavored Light Microwave Popcorn (3 cups)

Salt-Free Vegetable Juice (3/4 cup)

DINNER

Healthful Fettuccine Alfredo

(3/4 tsp. margarine, 3/4 garlic clove, 3/4 tsp. wheat flour, 1/3 cup skim milk, 1/2 ounce cream cheese, 3/4 ounce parmesan cheese, 1 cup cooked fettuccine, 1/2 teaspoon parsley, pepper)

Italian Green Beans with Pimento (1 cup)

Garlic Bread Sticks (4)

Reduced-Fat Margarine (2 tsp.)

White Zinfandel Wine (4 ounces)

Lemon Water (1 cup)

Light Cheesecake (1 serving) with Blueberries (1/4 cup)

DAILY TOTALS

1983 calories
310 grams carbohydrate
89 grams protein
43 grams fat
9 grams saturated fat

Day 4: 2000 Calories a Day The Healthy Way

BREAKFAST

Cream of Wheat

(3/4 cup with 1 teaspoon brown sugar)

Low-Fat Bran Muffin (1 large)

Real Orange Juice (1 cup)

Skim Milk (1 cup)

MORNING SNACK

Cantaloupe and Watermelon Balls (2 cups)

LUNCH

Ham and Cheese Sandwich

(3 ounces lean ham and 1 ounce sharp, light cheddar cheese on 2 slices whole wheat bread served with 1 dill pickle spear, lettuce leaves, tomato slice and 1 T. fat-free mayonnaise )

Pretzels (1 ounce)

Sparkling Water (8 ounces)

AFTERNOON SNACK

Fat-Free, Sugar-Free Cappuccino Yogurt (1 cup)

Honey Graham Crackers (3)

DINNER

Crunchy Baked Cod

(4 ounces topped with 2 tsp. crushed low-sugar flake cereal)

Asparagus Spears (6)

Baked Sweet Potato (1 medium)

Whole Wheat Roll (1 ounce)

Whipped Extra-Light Margarine (2 tsp.)

Light Lemonade (1 cup)

Gelatin Parfait

(1/2 cup fruit gelatin layered with 2 T. light whipped topping)

DAILY TOTALS

1907 calories
300 grams carbohydrate
80 grams protein
43 grams fat
10 saturated fat

Day 5: 2000 Calories a Day The Healthy Way

BREAKFAST

Fruit-Topped Waffles

(2 low-fat waffles topped with 1/2 cup mixed fruit and 1/4 cup yogurt)

Extra-Light Margarine (2 tsp.)

Skim Milk (1 cup)

Grape Juice (1/2 cup)

MORNING SNACK

Apple Slices (1 medium apple) Topped with Peanut Butter (2 T.)

LUNCH

Mexican/American Hot Dog

(1 lean hot dog served wrapped in a low-fat flour tortilla)

Fat-Free Refried Beans (1/2 cup)

Baked Tortilla Chips (1 ounce)

Salsa (1/4 cup)

Diet Soda (12 ounces)

AFTERNOON SNACK

Low-Fat Granola Bar (1)

Skim Milk (1 cup)

DINNER

Sweet’n Sour Pork

(3.5 ounces lean pork loin, vegetable cooking spray, 1 ounce tomato sauce, 2 tsp. cider vinegar, 1 tsp. brown sugar, 1/4 tsp. low-sodium soy sauce, garlic powder, pepper, 3 ounces pineapple, 1/4 cup green pepper, onion, 1-1/2 tsp. cornstarch)

Steamed Brown Rice (1 cup)

Oriental Vegetables (1 cup)

Fortune Cookies (1)

Herbal Iced Tea, Unsweetened (1 cup)

DAILY TOTALS

2094 calories
330 grams carbohydrate
90 grams protein
46 grams fat
12 grams saturated fat

Day 6: 2000 Calories a Day The Healthy Way

BREAKFAST

Vegetable Omelet

(prepared with 1/2 cup egg substitute and 1/4 cup vegetables)

Turkey Sausage (3 ounces)

Wheat Toast (1 slice)

Grapefruit (1/2 large)

Whipped Diet Margarine (1 tsp.)

Coffee (6 ounces)

MORNING SNACK

Part-Skim String Cheese (1 ounce)

Whole Wheat Crackers (2)

LUNCH

Tuna Meltdown

(prepared with 3 ounces canned,water-packed tuna and 1 slice light American cheese, 2 slices toasted wheat bread topped with 1 T. fat-free mayonaisse)

Cool Ranch Baked Chips (1 ounce)

Low-Sodium Vegetable Juice (6 ounces)

AFTERNOON SNACK

Frozen Vanilla Yogurt Cone (4 ounces) with Crisp Cereal Nuggets (2 tsp.)

DINNER

Seasoned Select Sirloin Strip (3.5 ounces cooked)

Baked Potato (1 large) with Non-Fat Sour Cream and Chives (2 T.)

Baby Carrots (1/2 cup)

Tossed Salad (1 cup) with Low Calorie Catalina Dressing (2 T.)

Sparkling Grape Juice (1 cup)

Sorbet (1/2 cup)

DAILY TOTALS

1998 calories
232 grams carbohydrate
128 grams protein
62 grams fat
17 grams saturated fat

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

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