1600 Calorie Sample Meal Plan 3

Meal

Food/Beverage

Breakfast

1 Low-fat Carrot Muffin

1 cup 1% milk

1 large peach

Snack (1)

1 cup strawberries

Lunch

1 ½ cups chef’s salad (with 3 oz. lean poultry or meat and oz. grated low-fat cheese)

1 Tbsp. reduced-fat dressing

1 small (4-inch-round) whole-wheat pita

Snack(2)

3 cups light microwave popcorn

Dinner

3 oz. broilded scallops

½ cup couscous

1 cup cooked asparagus

Snack(3)

1 cup fat-free fruit yogurt

Daily Totals

1,650 calories, 95 g protein, 236 g carbs, 36 g fat   23 g fiber