The Meal Plan

From “The Frozen Food Diet” (Good Housekeeping, October 2005):

Our meal plan: Below, we’ve outlined what you should eat every day. We’ve left some blanks – to be filled in with choices from the lists below and on the next page. Drink calorie-free beverages, and take a one-a-day multivitamin/multimineral.

Breakfast:
-Milk (1 cup fat-free) or yogurt (6 ounces light)
-Cereal (3/4 cup Kashi GoLean; or 3/4 cup Cheerios or Wheaties mixed with 1/4 cup All-Bran Extra Fiber)
-one serving fruit (see list)

Lunch:
-Frozen meal (see lunch list)
-salad (2 cups salad greens – try to alternate varieties – with 1/2 cup bite-sized pieces of any combination of the following [raw or steamed]: cauliflower, broccoli, cucumber, celery, mushrooms, bell peppers, onions, radishes, tomatoes)
-2 tablespoons reduced-calorie dressing, no more than 50 calories per 2T serving (like Newman’s Own Low Fat Sesame Ginger) or 1 teaspoon olive oil mixed with flavored vinegar

Dinner:
-Frozen meal (see dinner list)
-salad (2 cups salad greens – try to alternate varieties – with 1/2 cup bite-sized pieces of any combination of the following [raw or steamed]: cauliflower, broccoli, cucumber, celery, mushrooms, bell peppers, onions, radishes, tomatoes)
-2 tablespoons reduced-calorie dressing, no more than 50 calories per 2T serving (like Annie’s Naturals Raspberry Viniagrette) or 1 teaspoon olive oil mixed with flavored vinegar

One a Day:
-Milk (1 cup fat-free) or yogurt (6 ounces light)
-one serving fruit (see list)
-one serving whole grain (see list)

Twice a Week:
-1 treat (see list)

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