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
