(with nutritional totals for each day!)
DAY 1 (1,300 Calories)
BREAKFAST
1 slice seven-grain toast
1 serving Pumpkin Butter (see page 244)
Fruit salad, made with
• ½ cup fresh blueberries
• ½ cup fresh raspberries
• ¼ small banana
Egg-substitute omelet, made with
• 2 tsp canola oil (for cooking egg substitute)
• ½ cup egg substitute
• ¼ cup canned mushrooms
• ½ cup fresh spinach
LUNCH
1 serving Southwest Chicken and White Bean Soup (see page 161)
Salad, made with
• 1 cup mixed salad greens
• ¼ small apple, cut into chunks
• 25 seedless raisins
• 4 honey-roasted walnut halves
Mix together for dressing:
• ½ tsp curry powder
• 2 packets Splenda
• 2 Tbsp fat-free Italian salad dressing
DINNER
1 serving Turkey Meat Loaf and Potatoes (see page 100)
1 cup steamed broccoli spears
½ cup cherry tomatoes
SNACK
4 oz nonfat skim yogurt (look for about 64 calories)
Nutrient Totals
Calories: 1299
Protein: 91.6 g
Carbohydrate: 150.4 g
Dietary Fiber: 27.4 g
Total Sugars: 58.1 g
Total Fat: 42.8 g
Saturated Fat: 7.056 g
Monounsaturated Fat: 15.5 g
Polyunsaturated Fat: 17.1 g
Cholesterol: 194.5 mg
Sodium: 2195 mg
DAY 2 (1,300 Calories)
BREAKFAST
1 serving Oatmeal Morning (see page 254)
8 oz skim milk with Vitamin A
6 oz black coffee (use a no-calorie sweetener instead of sugar)
LUNCH
Turkey bacon, lettuce, and tomato sandwich, made with
• 2 slices medium-thickness cooked turkey bacon
• 1 medium tomato, sliced
• 4 red lettuce leaves
• 1 Tbsp light mayo
• 2 slices whole-wheat toast
Carrot salad, made with
• ½ cup grated carrots
• 13 raisins
• 2 tsp canola oil
• 2 Tbsp cider vinegar
• 2 Tbsp lemon juice
• ¼ tsp pepper, red or cayenne
• 1 sprig chopped cilantro
• 4 dry-roasted peanuts, chopped, without salt
DINNER (you may use a no-salt spice blend of your choice as seasoning, e.g., Mrs. Dash)
3 oz salmon, Atlantic, wild, baked
1 small baked potato, no salt
1 cup frozen broccoli spears, steamed
1 small whole-wheat dinner roll
2 Tbsp light margarine spread
SNACK
1 medium pear
Nutrient Totals
Calories: 1292
Protein: 64 g
Carbohydrate: 159 g
Dietary Fiber: 25.1 g
Total Sugars: 53.5 g
Total Fat: 50.8 g
Saturated Fat: 7.409 g
Monounsaturated Fat: 17.4 g
Polyunsaturated Fat: 22.2 g
Cholesterol: 89.8 mg
Sodium: 1626 mg
BREAKFAST
½ whole-wheat bagel
1 serving of Pumpkin Butter (see page 244) (leftover)
1 oz fat-free cream cheese
½ cup 1” melon balls (cantaloupe or honeydew)
4 oz nonfat fruit yogurt, sweetened with low-calorie sweetener
6 roasted almonds, without salt
Omelet, made with
• 1 tsp canola oil
• ½ cup egg substitute
• 1 oz cheddar or colby cheese, low sodium, low fat
LUNCH
1 serving Easy Hamburger Vegetable Soup (see page 142)
Salad, made with
• 1 cup shredded or chopped Bibb or Boston lettuce
• ½ small tomato
• ¼ cup chopped celery
• ½ cup cucumber slices
Salad dressing, made with
• 4 tsp olive oil
• 3 Tbsp balsamic vinegar
1 slice toasted rye bread
DINNER
1 cup succotash (corn & lima beans), frozen, added to ½ cup chopped fresh tomato
3 oz trout, baked or broiled
1 small lemon wedge (for juice on fish)
1 slice seven-grain bread
1 Tbsp light margarine
SNACK
1 Clementine orange
10 pistachios (unsalted)
Nutrient Totals
Calories: 1292
Protein: 64 g
Carbohydrate: 159 g
Dietary Fiber: 25.1 g
Total Sugars: 53.5 g
Total Fat: 50.8 g
Saturated Fat: 7.409 g
Monounsaturated Fat: 17.4 g
Polyunsaturated Fat: 22.2 g
Cholesterol: 89.8 mg
Sodium: 1626 mg
DAY 4 (1,300 Calories)
BREAKFAST
1 whole-wheat round waffle (4 inch diameter)
¾ cup blueberries
1 Tbsp sugar-free syrup
1 Tbsp light margarine
10 dry-roasted pecans (½ ounce), no salt
4 oz nonfat fruit yogurt, sweetened with low-cal sweetener
½ cup egg substitute (scrambled)
LUNCH
Tuna salad plate, made with
• 3-oz can tuna in water, drained
• 2 Tbsp light mayonnaise
• 1 Tbsp pickle relish
• 1 medium celery stalk (8 inches), chopped
Vegetables, on the plate
• 5 lettuce leaves (to line plate)
• ¼ cup broccoli florets
• 3 green bell pepper rings
• 1 small tomato, cut in quarters
• 1 cucumber, sliced
Coleslaw, made with
• ½ cup chopped green cabbage
• ¼ cup grated carrots
• 1 Tbsp light mayonnaise
• 2 Tbsp cider vinegar
3 crispbread crackers, wheat or rye, extra crispy
DINNER
1 serving Herbed Lamb Stew (see page 120)
6 asparagus spears, steamed
¼ cup sweet and sour red cabbage
SNACK
1 small peach
6 cashews, roasted, without salt
Nutrient Totals
Calories: 1297
Protein: 84.5 g
Carbohydrate: 159.2 g
Dietary Fiber: 26.5 g
Total Sugars: 28.8 g
Total Fat: 34.3 g
Saturated Fat: 8.364 g
Monounsaturated Fat: 18.5 g
Polyunsaturated Fat: 12.2 g
Cholesterol: 151.7 mg
Sodium: 1541 mg
BREAKFAST
1 cup low-fat cottage cheese
Cinnamon toast, made with
• ½ whole-wheat English muffin
• 1 Tbsp light margarine
• 1 packet Splenda
• ¼ tsp ground cinnamon
Fruit salad, made with
• ½ small banana
• 1 cup blackberries
LUNCH
1 serving Smothered Lentils (see page 74)
1 thin slice toasted corn-rye bread
1 Tbsp light margarine
Tomato-mozzarella salad, made with
• ½ oz part-skim mozzarella cheese, cut into small pieces
• ½ small tomato, sliced
• 1 Tbsp balsamic vinegar
• 1 tsp olive oil
DINNER
3 oz boneless, skinless chicken breast, roasted
Roasted vegetables (preheat oven to 450ºF, coat with oil and chopped garlic, and roast for 30 minutes or until done, stirring every 10 minutes)
• 1 Tbsp olive oil
• 1 garlic clove, chopped
• 1 beet
• 2 small mushrooms
• ¼ cup cubed eggplant
• 5 string beans
• ½ small red potato with skin
Fruit salad, made with
• 10 small watermelon balls
• ½ cup blueberries
SNACK
2 cups air-popped popcorn
1 Tbsp light margarine
Nutrient Totals
Calories: 1317
Protein: 94.7 g
Carbohydrate: 155.2 g
Dietary Fiber: 37.9 g
Total Sugars: 52.4 g
Total Fat: 36.8 g
Saturated Fat: 8.29 g
Monounsaturated Fat: 20.1 g
Polyunsaturated Fat: 6.505 g
Cholesterol: 102.4 mg
Sodium: 1230 mg
DAY 6 (1,300 Calories)
BREAKFAST
Breakfast parfait, made with (in layers)
• ¾ cup Honey Almond Flax Kashi Go Lean Crunch cereal
• 1 apricot, sliced
• 6 oz nonfat fruit yogurt, sweetened with low-cal sweetener
• 15 hazelnuts, chopped
LUNCH
Rice and bean burrito, made with
• 1 small whole-wheat flour tortilla
• ¼ cup cooked black beans
• ¼ cup cooked brown rice
• ¼ cup shredded romaine lettuce
• ¼ cup chopped tomatoes
• ½ ounce reduced-fat Mexican cheese blend
• 1 ounce guacamole
Salad, made with
• 1 cup chopped lettuce
• ½ cup sliced cucumber
• 4 cherry tomatoes
Dressing, made with
• 2 tsp olive oil
• 2 Tbsp red wine vinegar
DINNER
1 serving Moist Poultry Dressing (see page 214)
3 oz cooked boneless, skinless roasted turkey, dark meat
1 cup cooked cauliflower
½ cup cooked broccoli
1 whole-wheat dinner roll
1 Tbsp light margarine
SNACK
1 cup red cherries
4 roasted almonds
Nutrient Totals
Calories: 1305
Protein: 68.3 g
Carbohydrate: 149.6 g
Dietary Fiber: 28.2 g
Total Sugars: 29.6 g
Total Fat: 47.4 g
Saturated Fat: 9.362 g
Monounsaturated Fat: 28.4 g
Polyunsaturated Fat: 11 g
Cholesterol: 113.1 mg
Sodium: 1544 mg
BREAKFAST
Weekend Crepes (mix the batter the evening before, cover, and refrigerate)
Batter, made with
• 1 oz almond milk
• 1 oz water
• 1¾ tsp canola oil
• 0–2 small packets Splenda (depending on desired sweetness)
• ½ tsp vanilla extract
• ¼ cup all-purpose flour
• ⅛ tsp salt
In the morning, grease a small pan with ¼ tsp canola oil. Heat until hot. Pour batter into pan until it covers the bottom. Cook on one side and flip over. Do not burn.
Filling, made with
• ½ cup low-fat cottage cheese
• 3 walnuts, chopped
• 1 cup blackberries
LUNCH
1 small whole-wheat dinner roll
Chicken salad, made with
• ¼ cup broiled chicken breast, skin removed
• ¼ cup chopped celery
• 1 Tbsp chopped onion
• 1 garlic clove, chopped
• 1 Tbsp light mayonnaise
Strawberry salad, made with
• 1 cup chopped Boston lettuce
• 1 cup strawberries
• 9 cashews
Dressing, blend together
• ¼ cup strawberries
• 1 tsp canola oil
• 2 Tbsp cider vinegar
• 1–2 packets Splenda (depending on desired sweetness)
1 plum
DINNER
1 serving Very Special Spinach (see page 189)
4 oz buffalo patty, cooked in 2 tsp peanut oil
1 small baked potato
Peas and mushroom stir-fry, made with
• ½ cup snow peas
• ¼ cup Portobello mushrooms
• 1 tsp olive oil
SNACK
10 Honeydew melon balls
Nutrient Totals
Calories: 1302
Protein: 90 g
Carbohydrate: 153.3 g
Dietary Fiber: 27.3 g
Total Sugars: 49.5 g
Total Fat: 58.1 g
Saturated Fat: 9.203 g
Monounsaturated Fat: 25.8 g
Polyunsaturated Fat: 18.8 g
Cholesterol: 191.1 mg
Sodium: 1220 mg
Oils are good for your heart. The solid fats—butter, margarine, shortening, and lard—are bad for your heart.
BREAKFAST
1½ slices seven-grain toast
2 servings Pumpkin Butter (see page 244)
Fruit salad, made with
• ½ cup fresh blueberries
• ½ cup fresh raspberries
• ¼ banana
Egg-substitute omelet, made with
• 2 Tbsp canola oil (for cooking egg substitute)
• ½ cup egg substitute
• ¼ cup canned mushrooms
• ½ cup fresh spinach
LUNCH
1 serving Southwest Chicken and White Bean Soup (see page 161)
Salad, made with
• 1 cup mixed salad greens
• 1 small apple, cut into chunks
• 25 seedless raisins
• 8 honey-roasted walnut halves
Mix together for dressing:
• ½ tsp curry powder
• 2 packets Splenda
• 2 Tbsp fat-free Italian salad dressing
DINNER
1 serving Turkey Meat Loaf and Potatoes (see page 100)
1 cup steamed broccoli spears
½ cup cherry tomatoes
SNACK
4 oz nonfat skim yogurt (look for about 64 calories)
1 oz dry-roasted pistachios
Nutrient Totals
Calories: 1822
Protein: 101.4 g
Carbohydrate: 186.8 g
Dietary Fiber: 33.4 g
Total Sugars: 79.2 g
Total Fat: 83.5 g
Saturated Fat: 10.9 g
Monounsaturated Fat: 35.7 g
Polyunsaturated Fat: 32.3 g
Cholesterol: 194.5 mg
Sodium: 2256 mg
DAY 2 (1,800 Calories)
BREAKFAST
1 serving Oatmeal Morning (see page 254)
8 oz skim milk with Vitamin A
6 oz black coffee (use a no-calorie sweetener instead of sugar)
1 small orange
LUNCH
Turkey bacon, lettuce, and tomato sandwich, made with
• 2 slices medium-thickness cooked turkey bacon
• 1 medium tomato, sliced
• 4 red lettuce leaves
• 1 Tbsp light mayo
• 2 slices whole-wheat toast
Carrot salad, made with
• ½ cup grated carrots
• 13 raisins
• 2 tsp canola oil
• 2 Tbsp cider vinegar
• 2 Tbsp lemon juice
• ¼ tsp pepper, red or cayenne
• 1 sprig chopped cilantro
• 4 dry-roasted peanuts, chopped, without salt
½ cup 98% fat-free chocolate ice cream
DINNER
3 oz salmon, Atlantic, wild, baked
1 small baked potato, no salt
1 cup frozen broccoli spears, steamed
1 small whole-wheat dinner roll
2 Tbsp light margarine spread
2 Tbsp reduced-fat sour cream
SNACK
1 medium pear
14 walnut halves
Nutrient Totals
Calories: 1817
Protein: 94.9 g
Carbohydrate: 196.7 g
Dietary Fiber: 33.3 g
Total Sugars: 79 g
Total Fat: 81.5 g
Saturated Fat: 13.5 g
Monounsaturated Fat: 22.2 g
Polyunsaturated Fat: 38.3 g
Cholesterol: 170.4 mg
Sodium: 1744 mg
BREAKFAST
1 whole-wheat bagel
1 serving of Pumpkin Butter (see page 244) (leftover)
1 oz fat-free cream cheese
½ cup 1” melon balls (cantaloupe or honeydew)
4 oz nonfat fruit yogurt, sweetened with low-calorie sweetener
10 roasted almonds, without salt
Omelet, made with
• 1 Tbsp canola oil
• ½ cup egg substitute
• 1 oz cheddar or colby cheese, low sodium, low fat
LUNCH
1 serving Easy Hamburger Vegetable Soup (see page 142)
Salad, made with
• 1 cup shredded or chopped Bibb or Boston lettuce
• 1 small tomato
• ¼ cup chopped celery
• ½ cup cucumber slices
Salad dressing, made with
• 3 Tbsp olive oil
• 4 Tbsp balsamic vinegar
• 1 slice toasted rye bread
1 gold kiwifruit
DINNER
1 cup succotash (corn & lima beans), frozen, added to ½ cup chopped fresh tomato
3 oz trout, baked or broiled
1 small lemon wedge (for juice on the trout)
1 slice 7-grain bread
1 Tbsp light margarine without saturated fat
SNACK
1 Clementine orange
19 pistachios (unsalted)
Nutrient Totals
Calories: 1795
Protein: 88.4 g
Carbohydrate: 181 g
Dietary Fiber: 30.7 g
Total Sugars: 49.5 g
Total Fat: 86.9 g
Saturated Fat: 14 g
Monounsaturated Fat: 51.7 g
Polyunsaturated Fat: 16.2 g
Cholesterol: 94.5 mg
Sodium: 2143 mg
DAY 4 (1,800 Calories)
BREAKFAST
1 whole-wheat round waffle (4 inch diameter)
1 cup blueberries
1 Tbsp sugar-free syrup
2 Tbsp light margarine
20 dry-roasted pecans, no salt
6 oz nonfat fruit yogurt, sweetened with low-calorie sweetener
½ cup egg substitute (omelet), with sautéed
• ½ cup kale
• ½ small tomato, chopped
• 1 Tbsp chopped onion
LUNCH
Tuna salad plate, made with
• 5-oz can tuna in water, drained
• 2 Tbsp light mayonnaise
• 1 Tbsp pickle relish
• 1 medium celery stalk (8 inches), chopped
2 oz low-sodium, low-fat Colby cheese
Vegetables, on the plate
• 5 lettuce leaves (to line plate)
• ¼ cup broccoli florets
• 3 green bell pepper rings
• 1 small tomato, cut in quarters
• 1 cucumber, sliced
• 1 Tbsp hummus (for dipping)
Coleslaw, made with
• ½ cup chopped green cabbage
• ¼ cup grated carrots
• 1 Tbsp light mayonnaise
• 2 Tbsp cider vinegar
3 crispbread crackers, wheat or rye, extra crispy
½ cup diced pineapple
¼ cup raspberries
DINNER
1 serving Herbed Lamb Stew (see page 120)
8 medium asparagus spears, steamed
¼ cup sweet and sour red cabbage
1 Tbsp light margarine
SNACK
1 small peach
9 cashews, roasted, without salt
Nutrient Totals
Calories: 1788, Protein: 120.4 g, Carbohydrate: 197.5 g,
Dietary Fiber: 37 g, Total Sugars: 41.6 g, Total Fat: 57.7 g,
Saturated Fat: 13.1 g, Monounsaturated Fat: 29.6 g,
Polyunsaturated Fat: 17.5 g, Cholesterol: 181 mg
Sodium: 1844 mg
BREAKFAST
1½ cups low-fat cottage cheese
Cinnamon toast, made with
• 1 whole-wheat English muffin
• 2 Tbsp light margarine
• 1 packet Splenda
• ¼ tsp ground cinnamon
Fruit salad, made with
• ½ small banana
• 1 cup blackberries
LUNCH
1 serving Smothered Lentils (see page 74)
2 thin slices toasted corn-rye bread
1 Tbsp light margarine
Tomato-mozzarella salad, made with
• 1½ oz part-skim mozzarella cheese, cut into small pieces
• 1 small tomato, sliced
• 1 Tbsp balsamic vinegar
• 2 tsp olive oil
DINNER
3 oz boneless, skinless chicken breast, roasted
Roasted vegetables (preheat oven to 450ºF, coat with oil and chopped garlic, and roast for 30 minutes or until done, stirring every 10 minutes)
• 1 Tbsp olive oil
• 1 garlic clove, chopped
• 1 beet
• 2 small mushrooms
• ½ cup cubed eggplant
• 5 string beans
• ½ small red potato with skin
Fruit salad, made with
• 10 small watermelon balls
• ½ cup blueberries
SNACK
3 cups air-popped popcorn
2 Tbsp light margarine
7 dry-roasted almonds, without salt
Nutrient Totals
Calories: 1817, Protein: 94.9 g, Carbohydrate: 196.7 g,
Dietary Fiber: 33.3 g, Total Sugars: 79 g, Total Fat: 81.5 g,
Saturated Fat: 13.5 g, Monounsaturated Fat: 22.2 g,
Polyunsaturated Fat: 38.3 g, Cholesterol: 170.4 mg
Sodium: 1744 mg
DAY 6 (1,800 Calories)
BREAKFAST
Breakfast parfait, made with (in layers)
• ¾ cup Honey Almond Flax Kashi Go Lean Crunch cereal
• 1 apricot, sliced
• 8 medium strawberries
• 6 oz nonfat fruit yogurt, sweetened with low-calorie sweetener
• 15 hazelnuts, chopped
LUNCH
Rice and bean burritos, made with
• 2 small whole-wheat tortillas
• ⅛ cup cooked black beans
• ¼ cup cooked brown rice
• ½ cup shredded romaine lettuce
• ¼ cup chopped tomatoes
• 1 ounce reduced-fat Mexican cheese blend
• 2 ounces guacamole
Salad, made with
• 1 cup chopped lettuce
• ½ cup sliced cucumber
• 4 cherry tomatoes
Dressing, made with
• 1 Tbsp olive oil
• 2 Tbsp red wine vinegar
DINNER
1 serving Moist Poultry Dressing (see page 214)
5 oz cooked boneless, skinless roasted turkey, dark meat
1 cup cooked cauliflower
½ cup cooked broccoli
2 whole-wheat dinner rolls
1 Tbsp light margarine
SNACK
1¼ cups red cherries
9 roasted almonds
Nutrient Totals
Calories: 1794
Protein: 96.8 g
Carbohydrate: 198 g
Dietary Fiber: 35.7 g
Total Sugars: 36.7 g
Total Fat: 69.1 g
Saturated Fat: 14.5 g
Monounsaturated Fat: 39 g
Polyunsaturated Fat: 15.3 g
Cholesterol: 169.2 mg
Sodium: 2164 mg
BREAKFAST
Weekend Crepes (mix the batter the evening before, cover, and refrigerate)
Batter, made with
• 1 oz almond milk
• 1 oz water
• 1¾ tsp canola oil
• 0–2 small packets Splenda (depending on desired sweetness)
• ½ tsp vanilla extract
• ¼ cup all-purpose flour
• ⅛ tsp salt
In the morning, grease a small pan with ¼ tsp canola oil. Heat until hot. Pour batter into pan until it covers the bottom. Cook on one side and flip over. Do not burn.
Filling, made with
• ½ cup low-fat cottage cheese
• 6 walnuts, chopped
• 1 cup blackberries
• 1 small banana, sliced
LUNCH
2 small whole-wheat dinner rolls
Chicken salad, made with
• ¼ cup broiled chicken breast, skin removed
• ¼ cup chopped celery
• 1 Tbsp chopped onion
• 1 garlic clove, chopped
• 2 Tbsp light mayonnaise
Strawberry salad, made with
• 1½ cups chopped Boston lettuce
• 1 cup strawberries
• 13 cashews
Dressing, blend together
• ¼ cup strawberries
• 2 tsp canola oil
• 2 Tbsp cider vinegar
• 1–2 packets Splenda (depending on desired sweetness)
1 plum
DINNER
1 serving Very Special Spinach (see page 189)
4 oz buffalo patty, cooked in 2 tsp peanut oil
1 small baked potato
Peas and mushroom stir-fry, made with
• 1 cup snow peas
• ¼ cup Portobello mushrooms
• 1 Tbsp olive oil
SNACK
10 honeydew melon balls
5 cantaloupe melon balls
8 dry-roasted peanuts without salt
Nutrient Totals
Calories: 1817
Protein: 94.9 g
Carbohydrate: 196.7 g
Dietary Fiber: 33.3 g
Total Sugars: 79 g
Total Fat: 81.5 g
Saturated Fat: 13.5 g
Monounsaturated Fat: 22.2 g
Polyunsaturated Fat: 38.3 g
Cholesterol: 170.4 mg
Sodium: 1744 mg
Exercise helps your body use insulin more efficiently, so it lowers your blood sugars more than normal—that’s why insulin doses can usually be decreased before and after exercise.