Breakfast

• For breakfast you can have one piece of toasted bread or any starch product like 6 ounces of bran flakes. Have this with one cup of skim milk, one fruit like a medium-sized banana, and a protein element like a poached or scrambled egg or quarter-cup of cottage cheese. This combination can be substituted with half a cup of oatmeal with 8 ounces of milk and a banana or half a cup of apple juice. You could also try replacing this menu with one 4.5-inch waffle with two tablespoons of light syrup and one teaspoon of margarine; one cup of yogurt; coffee or tea; and three-quarters of a cup of blackberries.
  
  

Lunch

• Make half a sandwich with two ounces of tuna or chicken, two teaspoons of low-fat mayonnaise, half a cup of chopped celery, two slices of tomato, a lettuce leaf and a slice of bread. Have an orange and a diet soda to wash it down. You could also replace this menu with a cup of tomato soup, half a cup of peaches, three teaspoons of margarine and 2 ounces of low-fat cheese on two slices of light bread, served with mineral water. You could also have the combination of bread with 2 ounces of turkey, two teaspoons of mayonnaise, lettuce and tomato, with an apple and diet soda. Another alternative combination would be half a cup of chili with beans, six saltine crackers, half a cup of broccoli with one tablespoon of dip, an apple and diet soda.
  
  

Dinner

• For dinner have a couple of ounces of protein like lean chicken, half a cup of pasta with one teaspoon of margarine, one cup of steamed broccoli, and some watermelon, and wash it down with a cup of skimmed milk. This combination can be replaced with a 6-inch tortilla, half a cup each of black beans and onions or pepper, a quarter cup of salsa, 2 ounces of low-fat cheese, half a cup of fruit cocktail and 8 ounces of skimmed milk. Another menu option would be 3 ounces of sirloin steak, a baked potato with one teaspoon of margarine and two tablespoons of sour cream, a cup of green beans, one dinner roll, half a cup of applesauce and 8 ounces of skim milk; or a 4-ounce hamburger with a bun, two lettuce leaves and tomato slices, one tablespoon of ketchup, and some watermelon and milk.