diet-chart

1,300 CALORIES

Wellness Begins With Food!

Menu for 1-2 pounds of weight loss per week

342

CALORIES

BREAKFAST

1/2 whole wheat bagel

2 tablespoons creamy peanut butter 1 medium banana Coffee

1/4 cup milk

2 teaspoons sugar

218

CALORIES

MID-MORNING SNACK

1/2 medium apple

Fat-free strawberry yogurt (8 ounces)

323

CALORIES

Lunch

Tuna salad sandwich

2 slices 100% whole wheat bread

2 ounces canned tuna

2 teaspoons mayonnaise

2 tablespoons chopped celery

1 medium leaf lettuce 4 baby carrots

1/4 cup raisins

1 cup low-fat milk

100

CALORIES

Afternoon snack

1/2 medium apple

Fat-free strawberry yogurt (8 ounces)

328

CALORIES

Dinner

3 wedges Chicken

Fajita Quesadilla +

1/2 cup black beans +

1 cup broccoli