Pescetarian Meals
This may be the most flexible plan you’ve ever tried. You choose the breakfast, lunch, dinner, snack, and treat—any combo will work. For a refresher on how the plan works, see Chapter 8, starting here.
Breakfast stats: Breakfasts on the 1,500- and 1,800-calorie plans are approximately 390 calories; those on the 2,100 and 2,500 plan are approximately 440 calories. Breakfasts have at least 300 mg of calcium with no more than 425 mg of sodium. The ratio of omega-6 to omega-3 fats is, on average, 1 to 1.
A note on chia seeds and flaxseeds: Both are ultra-rich sources of ALA—the plant form of omega-3 described here. Sprinkling them on cereal or other foods is a great way to take in this healthy fat; they’re both approximately 50 calories per tablespoon. You must grind flaxseeds to ensure that your body absorbs them, and preliminary research is showing the same may be true for chia (soaking or cooking in liquid may also help). Because both chia and flaxseeds tend to swell and even get a little slimy, I prefer adding the ground seeds to my spoon or fork just before taking a bite. They stay crunchy that way.
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Chia Pudding with Berries and Almonds, 1 serving
Top with ¼ of a sliced banana
2,100- and 2,500-calorie plans: Same as above, but top with an additional ¾ of a banana for a total of 1 sliced banana.
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100% whole-grain cereal with no more than 5 g sugar/175 calories (such as 1 cup Kashi 7 Grain Flakes or a scant half cup of Ezekiel 4:9)
1 cup nonfat milk or soy milk
2 tablespoons walnuts
⅔ blueberries (or other fruit)
2,100- and 2,500-calorie plans: Same as above, but add a tablespoon of walnuts for a total of 3 tablespoons of walnuts.
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Heat a 10-inch heavy-bottomed skillet; add:
2 teaspoons olive oil
Scramble one egg and one egg white in the olive oil.
When nearly set, move to one side of pan and in the empty space add:
½ cup black beans
Heat for 1 minute. Transfer eggs and beans to a serving plate. Top the beans with:
2 tablespoons fresh or jarred salsa (preferably no more than 100 mg sodium per 2-tablespoon serving)
1 tablespoon shredded reduced fat cheddar or other cheese
Serve with:
¾ cup nonfat milk (plain or heated as part of a latte)
2,100- and 2,500-calorie plans: Same as above, but have an additional ¼ cup of black beans for a total of ¾ cup of black beans and ¼ cup of nonfat milk for a total of 1 cup of nonfat milk.
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Black Rice Pudding, 1 serving
2,100- and 2,500-calorie plans: Stir in 1½ teaspoons of almond butter.
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Trout and Scrambled Egg, 1 serving: Serve with ¾ cup of almond milk and ¾ cup of diced cantaloupe.
2,100- and 2,500-calorie plans: Same as above, but serve with an additional ¼ cup of almond milk for a total of 1 cup of almond milk and an additional ½ cup of diced cantaloupe for a total of 1¼ cups of diced cantaloupe.
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In a medium bowl, combine:
1 cup plain nonfat Greek yogurt
3 tablespoons walnuts
1 cup strawberries, halved (or other fruit)
2 tablespoons granola (from or store-bought)
1 teaspoon ground chia seeds
2,100- and 2,500-calorie plans: Same as above, but add another tablespoon of granola for a total of 3 tablespoons and another ½ teaspoon of chia seeds for a total of 1½ teaspoons of chia seeds.
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Green Shake, 1 serving
2,100- and 2,500-calorie plans: Add a tablespoon of nuts to the shake.
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Crunchy Granola, 1 serving with 1 cup soy milk or nonfat or 1% milk
2,100- and 2,500-calorie plans: Same as above, but add a tablespoon of nuts or seeds.
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Spread half a toasted whole-grain English muffin (such as Ezekiel) with:
4 teaspoons almond butter
Top with:
slices from a small pear—have the rest of the pear with your breakfast
1 cup nonfat milk or soy milk, plain or as a latte
2,100- and 2,500-calorie plans: Same as above, but add half an English muffin for a total of 1 whole English muffin.
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Cook ¼ cup of steel-cut oats according to package directions using ½ nonfat milk (or soy milk) and ½ water (this will vary—you need more water for regular steel-cut oats and less for the quick-cooking type). In the last 5 minutes of cooking, add:
a small apple, chopped,
a dash of nutmeg and cinnamon
Top with:
1½ tablespoons walnuts
Serve with:
a total of 1 cup nonfat milk or soy milk in this breakfast (use some for the oatmeal).
2,100- and 2,500-calorie plans: Same as above, add another 1½ tablespoons of walnuts for a total of 3 tablespoons walnuts.
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Whole-Grain Pancake with Banana, 1 serving with ¾ cup coffee mixed with ¾ cup almond milk
2,100- and 2,500-calorie plans: Same as above, but top pancakes with a tablespoon of chopped walnuts.
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2,100- and 2,500-calorie plans: Same as above, but add another tablespoon of almonds for a total of ¼ cup of almonds plus 1 tablespoon.
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Carrot Muffin, 1 serving with 1 cup skim milk
2,100- and 2,500-calorie plans: Same as above, but spread muffin with two teaspoons of peanut butter, no sugar added.
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In a shallow, medium bowl, mix together:
3 tablespoons egg whites
3 tablespoons soy milk (regular or vanilla)
⅛ teaspoon vanilla extract
Dip 2 slices 100% whole-grain bread (80 calories per slice) into the egg mixture.
Spray a warm griddle with vegetable oil cooking spray.
Gently drop soaked bread onto griddle, cook 4 minutes on each side.
Top with:
2 teaspoons maple syrup
½ cup blueberries (or other fruit)
1 tablespoon walnuts
Serve with: ¾ cup nonfat milk or soy milk (plain or as a latte)
2,100- and 2,500-calorie plans: Same as above, but add another tablespoon of walnuts for a total of 2 tablespoons of walnuts.
High-Calcium Snack stats: These snacks are approximately 150 calories and contain at least 200 mg calcium and no more than 175 mg sodium. The ratio of omega-6 to omega-3 fats is, on average, 1 to 1.
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In a small bowl mix together:
½ cup plain nonfat yogurt
½ pear, chopped
10 pistachio kernels
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In a small bowl, combine:
¾ cup plain nonfat yogurt
1 cup cucumber, chopped
½ teaspoon grainy mustard
½ teaspoon olive oil
½ teaspoon fresh lemon juice
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Have a 12-ounce skim latte with 8 almonds.
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Dip:
½ cup carrot sticks
In:
½ cup nonfat Greek yogurt
Topped with:
1 teaspoon ground chia seeds
1 teaspoon olive oil
Dried oregano to taste
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Have 1 ounce Cabot 75% cheddar with ½ pear and 1 tablespoon walnuts (6 halves).
Lunch stats: Lunch on the 1,500-calorie plan is 425 calories. On the 1,800- and 2,100-calorie plans it’s 500 calories. On the 2,500-calorie plan, lunch is 600 calories. Lunches have no more than 575 mg sodium. The ratio of omega-6 to omega-3 fats is, on average, 1 to 1.
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Mix together:
1 can (3.75 to 4.5) sardines packed in water, preferably low-sodium
2 tablespoons chopped parsley
1½ teaspoons lemon juice
1 tablespoon olive oil
1⁄6 teaspoon crushed garlic (or to taste)
Serve with:
1 slice whole-wheat bread
End meal with 1 kiwi (or other small fruit)
1,800- and 2,100-calorie plans: Same as above, but have another slice of bread for a total of 2 slices, and drizzle a teaspoon of olive oil on the toast.
2,500-calorie plan: To the 1,800 and 2,100 plan add 2 more kiwi for a total of 3 kiwi.
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Kale Soup, 1 serving
Serve with sandwich:
1,800- and 2,100-calorie plans: End the meal with one medium apple.
2,500-calorie plan: End the meal with one large apple and one kiwi.
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Cod Burger, 1 serving
Serve with walnut salad; toss together:
1½ cups salad greens
1½ tablespoons walnuts
1 teaspoon olive oil
Splash of sherry vinegar
1,800- and 2,100-calorie plans: Same as above, but make an open-faced cod burger on half of a whole-grain bun. Use 2 tablespoons walnuts on salad.
2,500-calorie plan: To the 1,800 and 2,100 plan, add the other half of the bun and add ½ teaspoon of olive oil for a total of 1½ teaspoons of olive oil on salad.
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Whole-Grain Couscous with Rice Vinegar and Herbs, 1 serving
Serve over a salad of greens and sardines; toss together:
1 3.75-ounce can of sardines packed in water, no salt added
2 cups salad greens
½ teaspoon lemon juice
Serve with:
1½ cups strawberry halves
1,800- and 2,100-calorie plans: See above, but add 1½ tablespoons of walnuts to the couscous.
2,500-calorie plan: To the 1,800 and 2,100 plan, add ½ tablespoon of walnuts to the couscous for a total of 2 tablespoons, and add a teaspoon of olive oil to the salad for a total of 1 tablespoon.
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Red Lentils with Lime and Cilantro, 1 serving
Serve in a warmed medium 6-inch corn tortilla stuffed with half an avocado and ½ cup of greens. End meal with one small apple for dessert.
1,800- and 2,100-calorie plans: Same as above, but stuff the lentil mixture into a warmed large 8-inch corn tortilla and top with 1½ tablespoons of reduced fat sour cream or vegan sour cream.
2,500-calorie plan: To the 1,800 and 2,100 plan, add another ½ tablespoon of reduced fat sour cream or vegan sour cream for a total of 2 tablespoons. Instead of one small apple, end the meal with 1¼ cups of grapes.
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1,800- and 2,100-calorie plans: Same as above, but add ⅓ cup of diced tofu to the soup.
2,500-calorie plan: To the 1,500 plan, add ½ cup diced tofu. End the meal with one large orange.
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Sardine Niçoise, 1 serving with two slices of toasted 100% whole-grain bread. End the meal with 1 small piece fruit.
1,800- and 2,100-calorie plans: Same as above, but instead of a small piece of fruit, have a large piece of fruit.
2,500-calorie plan: In addition to the 1,800 and 2,100 plan, drizzle 2½ teaspoons of olive oil on the toast.
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Black Rice with Sesame and Green Onions, 1 serving
Serve with arugula shrimp salad; toss together:
4 ounces precooked shrimp (or steam them yourself, see Chapter 12 for cooking how-to)
2 cups arugula
2 teaspoons olive oil
½ teaspoon lemon juice
Dash of salt
1,800- and 2,100-calorie plans: Same as above, but have an additional ½ serving of black rice salad for a total of 1½ servings of black rice salad.
2,500-calorie plan: To the 1,800 and 2,100 plan, add one ounce of shrimp for a total of 5 ounces of shrimp, and add one teaspoon of olive oil for a total of 1 tablespoon of olive oil and adjust lemon juice in dressing to taste.
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Slice banana into yogurt and stir in almonds. Serve carrots on the side.
1,800- and 2,100-calorie plan: Same as above, but have an additional 1 ½ tablespoons of almonds for a total of 3½ tablespoons of almonds.
2,500-calorie plan: To the 1,800- and 2,100 plan, add an additional half a cup of Greek yogurt for a total of 1½ cups of plain nonfat Greek yogurt.
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Mix together:
1 5-ounce can of light (skipjack) tuna, preferably no-salt-added
1 tablespoon + 1 teaspoon mayonnaise
2 tablespoons each: chopped celery and carrot
1½ to 2 teaspoons mustard (to taste), preferably no more than 50 mg sodium/teaspoon, such as Gulden’s
1 teaspoon each: olive oil and lemon juice
Serve on two slices of whole-grain bread (about 70 calories each)
With: 2 stalks celery
1,800- and 2,100-calorie plan: Same as above, but end the meal with a medium orange.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but have 1½ tablespoons of nuts with the orange.
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Mix together:
1 cup canned, rinsed, and drained garbanzo beans (chickpeas), preferably no salt added, such as Eden Foods brand
1 cup chopped red pepper (or other vegetable of your choice)
⅓ cup chopped cilantro
3 olives, roughly chopped
1 tablespoon chopped green onion
1 tablespoon pumpkin seeds (or other seeds or nuts)
In a small bowl, combine, then add to bean mixture:
1½ teaspoons olive oil
1 teaspoon lemon juice
Sprinkle with a dash of salt.
1,800- and 2,100-calorie plans: Same as above, but add two tablespoons of garbanzo beans and a teaspoon of olive oil for a total of 2½ teaspoons of olive oil.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but end the meal with one large piece of fruit.
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Top one slice (70–80 calories) 100% whole-grain bread with:
1 serving Salmon Salad
Serve with:
at least 1 cup of celery stalks and baby carrots
1,800- and 2,100-calorie plans: Same as above, but end the meal with a piece of fruit.
2,500-calorie plan: Same as the 1,800- and 2,100 plan, but use an additional half an avocado (sliced) in the salmon salad.
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Spread 1 slice 100% whole-grain bread with:
2 tablespoons peanut butter
slices from a small apple
Serve with:
The rest of the apple
1 cup nonfat milk or soy milk (preferably calcium-enriched)
1,800- and 2,100-calorie plans: Same as above, but add one slice of 100% whole-grain bread for a total of 2 slices of bread.
2,500-calorie plan: To the 1,800 and 2,100 plan, add a tablespoon of peanut butter for a total of 3 tablespoons of peanut butter.
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Mash together:
½ cup plus 1 tablespoon canned cannellini beans, no salt added or low sodium, drained
1½ teaspoons lemon juice
½ teaspoon olive oil
1 tablespoon chopped basil (or other herb)
2 olives, chopped
Dash of salt
Spread mixture on:
2 slices (70–80 calories each) 100% whole-grain bread
Top with:
1,800- and 2,100-calorie plans: Same as above, but drizzle 2½ teaspoons of olive oil on the bread.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but have 1¼ cups of berries or chopped fruit.
Fruit/Vegetable Snack stats: 200 calories, no more than 100 mg sodium. The ratio of omega-6 to omega-3 fats is, on average, 1 to 1.
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Have a heaping cup of mango slices sprinkled with 22 pistachios
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Have one cup of grapes with two tablespoons of almonds
Dinner stats: The 1,500-calorie plan dinner is 500 calories; it’s 600 calories on the 1,800- and 2,100-calorie plans, and 700 calories on the 2,500-calorie plan. Dinners contain no more than 750 mg sodium. The ratio of omega-6 to omega-3 fats is, on average, 1 to 1.
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Shrimp Taco Salad, 1 serving, plus 2 tablespoons black beans
Top with fresh salsa, mix together:
½ cup chopped tomato
½ teaspoon chopped onion
¼ teaspoon chopped jalapeño (or to taste)
1 teaspoon lime juice
1,800- and 2,100-calorie plans: Same as above, but add an extra ½ cup of black beans to the salad for a total of ½ cup plus two tablespoons.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but end the meal with a medium piece of fruit.
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Salmon with Tahini and Toasted Nuts, 1 serving with Quinoa with Lemon, Olive Oil, and Pomegranate, 1 serving
Serve with a salad, mix together:
2 cups mixed greens
2 teaspoons olive oil
1 teaspoon balsamic vinegar
⅛ avocado, chopped
1,800- and 2,100-calorie plans: Same as above, but end the meal with a cup of strawberries with a tablespoon of chopped pecans.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but chop ⅓ of an avocado in the salad, and end the meal with an additional cup of strawberries for a total of 2 cups of strawberries.
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Tofu Sloppy Joe, 1 serving
Serve with a side salad, toss together:
2 cups greens
½ cup cucumber
2 teaspoons olive oil
1 teaspoon vinegar
Dash of salt
End the meal with:
½ cup berries
1,800- and 2,100-calorie plans: Same as above, but top the salad with two tablespoons of chopped pecans. End the meal with an additional ½ cup berries for a total of 1 cup of berries.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but add a tablespoon of chopped pecans for a total of 3 tablespoons of chopped pecans, and end the meal with an additional ½ cup of berries for a total of 1½ cups of berries.
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Preheat oven to 425°F. Meanwhile, in a small bowl, mix together:
2 teaspoons mayonnaise
1 teaspoon mustard (preferably no more than 50 mg sodium/teaspoon, such as Gulden’s)
½ teaspoon horseradish
1 tablespoon chopped dill
Rub a 5-ounce farm-raised trout fillet with a teaspoon of olive oil and place, skin-side down, in small pan sprayed with vegetable oil.
Top with the mayonnaise mixture. Cook for 8 to 12 minutes, to desired doneness.
While the fish is cooking, heat a 10-inch skillet. Spray with vegetable oil cooking spray, and add:
½ teaspoon olive oil
½ teaspoon dark sesame seed oil
Add a teaspoon of finely chopped ginger and ⅛ teaspoon of chopped garlic to the oil. Cook for 20 seconds, then add:
6 cups washed cooking greens, such as spinach, chard, kale—chopped if necessary
Stir-fry on medium-high heat for 40 seconds to 2 minutes—until just wilted. Sprinkle with a dash of salt and serve with the fish.
Serve with:
80-calorie slice of whole-grain bread
1,800- and 2,100-calorie plans: Same as above, but add 1½ teaspoons of olive oil to dip bread with, and end the meal with a kiwi or another small fruit.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but add another slice of bread, and add ½ teaspoon of olive oil for a total of 2 teaspoons of olive oil for dipping.
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1,800- and 2,100-calorie plans: Same as above, but have a cup of grapes for dessert.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, plus:
Have with:
1 medium tomato, sliced
2 teaspoons olive oil
½ teaspoon sherry vinegar or other vinegar
Pinch of salt
Freshly ground black pepper
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Cod, Cauliflower, and Pea Curry, 1 serving with seasoned rice
Mix together:
½ cup cooked brown rice
2 teaspoons olive oil
Dash of salt
Black pepper
Serve with:
½ cup chopped mango as a relish for the curry
1,800- and 2,100-calorie plans: Same as above, but add ¼ cup of brown rice to the seasoned rice mixture for a total of ¾ cup of cooked brown rice. Also:
Mix together:
⅓ cup nonfat plain yogurt
½ cup chopped cucumber
Serve with the rice and curry.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but add an additional ¾ cup of chopped mango for a total of 1¼ cups of chopped mango as a relish for the curry.
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1,800- and 2,100-calorie plans: Same as above, but serve with one slice of 100% whole-grain bread dipped in a half teaspoon of olive oil.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but use an additional ½ teaspoon of olive oil for a total of one teaspoon of olive oil. End the meal with an additional ¾ cup of berries for a total of 1¼ cups of berries.
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In a medium pan, heat together:
1 can Amy’s Light in Sodium Lentil Soup (or other bean soup with no more than 300 mg sodium per cup)
2 tablespoons dry, whole-wheat couscous
1½ cups chopped kale
1 cup water
Let it come to a simmer, cover, and let simmer for 5 minutes, or until couscous is cooked.
1,800- and 2,100-calorie plans: Same as above, but add an apple.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but dip the apple in ⅓ cup of plain nonfat Greek yogurt mixed with one tablespoon of honey and a dash of cinnamon.
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Shrimp Grilled with Barbecue Peach Chutney, 1 serving with Corn Salad, 1 serving
End meal with:
3 cups diced watermelon or other fruit of your choice
1,800- and 2,100-calorie plans: Same as above, but serve with a salad of:
2 cups shredded cabbage dressed with
2 teaspoons olive oil
¼ teaspoon cider vinegar
Pinch of sugar
Dash of salt
Freshly ground black pepper
2,500-calorie plan: To the 1,800 and 2,100 plan, add 2 tablespoons of chopped pecans to the cabbage salad.
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NOTE: Whole eggs should be eaten in moderation because they are high in cholesterol. See here for the full explanation of how to fit eggs and other high-cholesterol foods into your diet.
Combine:
4 cups mixed greens
½ Hass avocado, sliced
2 tablespoons chopped dill (or other herb)
½ cup garbanzo beans (no salt added or low sodium)
½ teaspoon lemon juice
½ teaspoon balsamic vinegar
½ teaspoon mustard (preferably no more than 50 mg sodium/teaspoon, such as Gulden’s)
1 ½ teaspoons olive oil
Toss salad dressing with the greens. Top with:
1 hardboiled egg, cut in half and sprinkled with pepper and a dash of salt
Serve with:
1 slice whole-wheat bread (70–80 calories)
1,800- and 2,100-calorie plans: Same as above, but add another egg for a total of two eggs and use an additional 2 tablespoons of garbanzo beans for a total of ½ cup plus 2 tablespoons of garbanzo beans.
2,500-calorie plan: To the 1,800- and 2,100 plan, add 1 tablespoon of crumbled feta, and end the meal with ¾ cup of grapes.
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Haddock Tacos, 1 serving or 2 tacos
Serve with:
1 medium tomato, sliced, dressed with:
2 teaspoons olive oil
¼ teaspoon lime juice
End the meal with:
½ cup berries
1,800- and 2,100-calorie plans: Same as above, but add ½ cup of berries for a total of one cup of berries topped with 1 tablespoon of chopped pecans.
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but top the berries with an additional 1½ tablespoons of chopped pecans for a total of 2½ tablespoons of chopped pecans.
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Eggplant Stuffed with Lentils, 1 serving
Serve with a tomato salad; toss together:
1 medium tomato, diced
1½ teaspoons olive oil
¼ teaspoon sherry vinegar or ½ teaspoon other vinegar of your choice
Black pepper
⅛ teaspoon salt
1,800- and 2,100-calorie plan: Same as above, but have one slice of whole-wheat bread with a teaspoon of olive oil for dipping.
2,500-calorie plan: Same as the 1,800- and 2,100 plan, but end the meal with 1¼ cups of berries.
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Clams with Tomatoes and Garlic on Whole-Grain Pasta, 1 serving
Top with:
3 tablespoons grated Parmesan cheese
Serve with:
4 cups spinach
Tossed with:
2 teaspoons olive oil
Wilt in 350°F oven for 3 minutes.
Top spinach with:
Dash of salt
Freshly ground black pepper
2,500-calorie plan: Same as the 1,800 and 2,100 plan, but top the berries with two tablespoons of chopped pecans.
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Combine in a medium bowl:
1 15-ounce can garbanzo beans, drained (preferably no salt added)
1 6-ounce can of water-packed “skipjack” or “chunk light” tuna (preferably low sodium)
⅓ cup chopped dried apricots (preferably Turkish)
½ cup of chopped cilantro
¼ cup roasted unsalted almonds (whole or roughly chopped)
In a small bowl, whisk together:
2 tablespoons plain nonfat yogurt
2 teaspoons olive oil
½ teaspoon curry powder
⅛ teaspoon of salt (skip it if the beans and tuna are not low-sodium)
Toss dressing with the bean mixture, divide in half.
Serve with:
One large stalk of celery per serving
NOTE: You can sub in a cup of halved grapes or chopped apples for the apricots.
1,800- and 2,100-calorie plan: Same as above, but use an additional ¼ cup of almonds for a total of ½ cup of almonds for the entire recipe (2 servings).
2,500-calorie plan: To the 1,800 and 2,100 plan, add 100 calories of a whole-grain cracker per serving.
(2,500-calorie plan only)
Extra snack stats: 150 calories, no more than 175 mg sodium. NOTE: If you’re on the 2,500-calorie plan, you get three snacks: two 150-calorie snacks and one fruit/vegetable snack (200 calories). For the two 150-cal snacks, you can either have 2 calcium snacks (list begins here) or have one calcium snack and one of the snacks below. For guidance on how to create your own using food groups, see here in Chapter 8. The ratio of omega-6 to omega-3 fats is, on average, 1 to 1.
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Treat stats: A 100-calorie treat every other day on the 1,500-calorie plan; a daily 150-calorie treat on the 1,800-calorie plan; a daily 200-calorie treat on the 2,100-calorie plan, and a daily 250-calorie treat on the 2,500-calorie plan.
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1,500-calorie plan: 1 serving (every other day)
1,800-calorie plan: 1½ servings
2,100-calorie plan: 1½ servings topped with 1 tablespoon crushed almonds
2,500-calorie plan: 1½ servings topped with 3 tablespoons crushed almonds
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1,500-calorie plan: ¾ ounce (every other day)
1,800-calorie plan: 1 ounce
2,100-calorie plan: 1⅓ ounces
2,500-calorie plan: 1¾ ounces
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1,500-calorie plan: 1 serving (every other day)
1,800-calorie plan: 1½ servings
2,100-calorie plan: 1½ servings plus ½ cup blueberries
2,500-calorie plan: 2 servings plus ½ cup blueberries
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1,500-calorie plan: 3 cups sprinkled with 2 teaspoons grated Parmesan cheese and a dash of salt (every other day)
1,800-calorie plan: 4½ cups sprinkled with 2 teaspoons grated Parmesan cheese and a dash of salt
2,100-calorie plan: 6 cups sprinkled with 1 tablespoon grated Parmesan cheese and a dash of salt
2,500-calorie plan: 6 cups sprinkled with 1 tablespoon grated Parmesan cheese, 1 tablespoon unsalted pumpkin seeds, and a dash of salt
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1,500-calorie plan: ½ serving (every other day)
1,800-calorie plan: ½ serving with an extra tablespoon of walnuts
2,100-calorie plan: 1 serving
2,500-calorie plan: 1½ servings
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1,500-calorie plan: ½ cup reduced-fat ice cream, with no artificial sweeteners, containing about 100 calories per half cup (such as some sorbets, and some of the Breyers, Edy’s or Dreyer’s offerings) topped with 2 tablespoons blueberries or other fruit (every other day)
1,800-calorie plan: ¾ cup ice cream (same type as above) with berries
2,100-calorie plan: ¾ cup ice cream (same type as above) with berries and 1 teaspoon crushed nuts
2,500-calorie plan: 1 cup ice cream (same type as above) with berries and 1 teaspoon crushed nuts
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1,500-calorie plan: 100–110 calories of vanilla, fruit, or other flavored yogurt of your choice that doesn’t contain artificial sweeteners (every other day)
1,800-calorie plan: Have 140 to 160 calories, such as a 6-ounce Dannon Fruit on the Bottom
2,100-calorie plan: Have 140–160 calories, but add 1 tablespoon nuts
2,500-calorie plan: Have 140–160 calories, but have a total of 2 tablespoons nuts
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1,500-calorie plan: 100–115 calories of cookies of your choice, such as a Sesame Coconut cookie, or 4 Mi-Del Ginger Snaps or Chocolate Snaps, with a cup of tea (every other day)
1,800-calorie plan: 140–150 calories of cookies, with a cup of tea
2,100-calorie plan: 140–150 calories of cookies and a tablespoon of almonds with a cup of tea
2,500-calorie plan: 140–150 calories of cookies and 2 tablespoons of almonds with a cup of tea
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1,500-calorie plan: 1 cupcake (Save up! This is 3 days worth of treat calories)
1,800-calorie plan: 1 cupcake (but have one less fat serving on this day!)
2,100-calorie plan: 1 cupcake
2,500-calorie plan: 1 cupcake and a cup of nonfat milk
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1,500-calorie plan: 100–110 calories of sorbet (half a cup for most brands) (every other day)
1,800-calorie plan: 150–160 calories of sorbet (¾ cup for most brands)
2,100-calorie plan: 200–210 calories of sorbet (1 cup for most brands)
2,500-calorie plan: 200–210 calories of sorbet (1 cup for most brands) with a cup blueberries
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1,500-calorie plan: 100 calories of tortilla chips (preferably whole-grain) with 1–2 tablespoons salsa (every other day)
1,800-calorie plan: 150 calories of tortilla chips (preferably whole-grain) with 2–3 tablespoons salsa
2,100-calorie plan: 200 calories of tortilla chips (preferably whole-grain) with 3–4 tablespoons salsa
2,500-calorie plan: 200 calories of tortilla chips (preferably whole-grain) with 3–4 tablespoons salsa and ¼ avocado, sliced
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1,500-calorie plan: 50 calories of tortilla chips (preferably whole-grain) with 2 tablespoons guacamole (every other day)
1,800-calorie plan: 100 calories of tortilla chips (preferably whole-grain) with 3 tablespoons guacamole
2,100-calorie plan: 100 calories of tortilla chips (preferably whole-grain) with 4 tablespoons guacamole
2,500-calorie plan: 150 calories of tortilla chips (preferably whole-grain) with 5 tablespoons guacamole
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1,500-calorie plan: 4-ounce glass of wine (every other day)
1,800-calorie plan: Women: 4-ounce glass of wine with 1 tablespoon peanuts
Men: 6-ounce glass of wine (no nuts)
2,100-calorie plan: Women: 4-ounce glass of wine with 2 tablespoons peanuts
Men: 6-ounce glass of wine with a tablespoon peanuts
2,500-calorie plan: Women: 4-ounce glass of wine with 3 tablespoons peanuts
Men: 6-ounce glass of wine with 2 tablespoons peanuts
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1,500-calorie plan: ½ serving (every other day)
1,800-calorie plan: ¾ serving
2,100-calorie plan: 1 serving
2,500-calorie plan: 1¼ servings