Nutrition Program: 1900 Calorie Plan
Dinner 1/2 cup long grain & wild rice
1 cup skim milk
2 Tbsp balsamic vinaigrette
1 cup cooked asparagus with
1 Tbsp grated Parmesan cheese
1 cup tossed salad with
4 oz roasted chicken breast Breakfast 1 cup fresh strawberries
Ham & Cheese Omelet
2 eggs
1/4 cup shredded cheese
2 oz Canadian bacon, chopped Snack 1 string cheese stick
1 oz (28 halves) walnuts Lunch 6 whole-wheat crackers
Chicken Salad
4 oz cooked chicken, cubed
2 Tbsp light mayonnaise
2 cups romaine
1 Tbsp slivered almonds
1/2 cup grapes, sliced Mix cooked chicken, light mayonnaise, almonds, and grapes together. Serve over romaine lettuce with crackers. Snack 1/2 cup fresh pineapple &
4 crushed macadamia nuts
1 cup light cottage cheese with Carbohydrates: 33 %
Proteins: 30 %
Fat: 37 %
Dinner 1 serving Spicy Grilled Salmon with Roasted Corn Pepper Salsa
1 cup skim milk
1/2 cup cooked saffron rice Breakfast 1 ZonePerfect Nutrition Bar
6 oz light flavored yogurt Snack cinnamon to taste
1 cup light cottage cheese with
1 Tbsp slivered almonds & Lunch 1 fresh apple
1 oz slice pretzels
1 cup skim milk
Turkey Sandwich
1 tsp mustard
4 oz deli turkey
2 slices whole-wheat bread
1 oz slice cheese Snack 4 whole-wheat crackers with
1 1/2 Tbsp natural peanut butter Carbohydrates: 44 %
Proteins: 29 %
Fat: 27 %
Dinner 1 serving Spicy Grilled Salmon with Roasted Corn Pepper Salsa
1/2 cup cooked saffron rice
1 cup skim milk Breakfast 1 serving Breakfast Strudel
1 cup fresh berries Snack 2 fresh plums
1 ZonePerfect Nutrition Bar Lunch 1 cup grapes
Chef Salad
2 cups romaine lettuce
2 oz deli turkey, chopped
1/4 cup chopped cucumbers
2 Tbsp chopped bacon
2 Tbsp Balsamic vinaigrette
1 hardboiled egg, chopped
1/4 cup chopped tomatoes
2 oz deli ham, chopped
1/4 cup shredded cheese Snack 1 fresh apple, sliced, with
2 Tbsp natural peanut butter Carbohydrates: 37 %
Proteins: 30 %
Fat: 33 %
Dinner 1 cup cooked green beans with
1 whole-wheat dinner roll
1 cup tossed salad with
2 Tbsp fat-free whipped topping
2 Tbsp Balsamic vinaigrette
4 oz grilled yellowfin tuna
1 cup fresh berries with
1 tsp slivered almonds
1 cup skim milk Breakfast 1 cup fresh berries
1 serving Breakfast Strudel Snack 1 Tbsp slivered almonds
1 string cheese stick
6 oz light flavored yogurt with Lunch Grilled Ham, Cheese & Tomato
2 slices fresh tomato
2 slices rye bread
3 oz deli ham
2 - 1 oz slices cheese
1 fresh tangerine Grill ham & cheese on pieces of rye bread. Add tomato on top. Serve with a fresh tangerine. Snack 1 ZonePerfect Nutrition Bar
1 fresh peach Carbohydrates: 39 %
Proteins: 31 %
Fat: 30 %
Dinner 3 oz cooked lean ground beef
1 cup skim milk
1/2 cup Marinara sauce &
2 Tbsp balsamic vinaigrette
1 cup tossed salad with
1 cup cooked whole-wheat spaghetti with Top spaghetti with marinara sauce and cooked ground beef. Breakfast 1 slice rye bread toast with
2 sunny side up eggs
1 tsp Almond butter
1 cup skim milk Snack 6 oz light flavored yogurt
1 ZonePerfect Nutrition Bar Lunch 1 fresh pear
Tuna salad sandwich
1 celery stalk, diced
2 slices whole-wheat bread
4 oz chunk light tuna
2 Tbsp light mayonnaise Mix tuna, mayonnaise & diced celery. Top bread with tuna mixture. Snack 1 serving Crab Dip with Red Pepper Scoops Carbohydrates: 45 %
Proteins: 27 %
Fat: 28 %
Dinner 4 oz lean ribeye steak
1 cup cooked broccoli with
1 cup spinach salad with
1 cup skim milk
1/4 cup shredded cheddar cheese
1 tsp butter
1 whole-wheat dinner roll with
2 Tbsp balsamic vinaigrette Breakfast Veggie Omelet
2 eggs
1/4 cup onions, sliced
1/4 cup green peppers, sliced
1/4 cup mushrooms, sliced
1/4 cup shredded cheddar cheese
1 cup skim milk
2 oz soy sausage Snack 1 serving Crab Dip with Red Pepper Scoops Lunch 6 piece fast food chicken nuggets
1 fast food side salad with
2 Tbsp fat-free salad dressing
12 oz Diet Cola
with BBQ sauce Snack 6 oz light flavored yogurt
1 ZonePerfect Nutrition Bar Carbohydrates: 36 %
Proteins: 27 %
Fat: 37 %
Dinner 12 oz diet soda
3 slices thin crust cheese pizza (14-inch) Breakfast Breakfast Burrito
1/4 cup shredded cheese
1 flour tortilla (6-inch)
1 Tbsp salsa
2 scrambled eggs
1 cup skim milk Place scrambled eggs, cheese, and salsa in burrito. Heat on top of stove or in microwave to melt the cheese. Snack 1 oz (24) almonds
1 ZonePerfect Nutrition Bar Lunch Grilled Chicken Salad
2 Tbsp Balsamic vinaigrette
2 cups romaine lettuce
1 Tbsp tomatoes, chopped
4 oz grilled chicken strips
1 Tbsp cucumbers, chopped
1/4 cup shredded cheese
1 cup watermelon cubes Mix together lettuce, grilled chicken, bacon, cheese, tomatoes, and cucumbers. Top with balsamic vinaigrette. Snack ZonePerfect Parfait
2 Tbsp Chocolate syrup
1 ZonePerfect Snack Size Bar, crumbled &
6 oz light vanilla yogurt with Crumble ZonePerfect Snack Size Bar on top of yogurt and top with chocolate syrup. Carbohydrates: 36 %
Proteins: 26 %
Fat: 38 %
Dinner 1 cup skim milk
Chicken Tostadas
1/2 cup cooked black beans
4 oz cooked chicken breast strips
2 6-inch corn tortilla
2 Tbsp salsa
1/4 cup shredded cheese
1/2 cup shredded lettuce
1/2 cup avocado Top tortillas with beans, chicken, lettuce, cheese, avocado and salsa. Breakfast Fruit Salad
1 cup light cottage cheese
1/2 cup grapes, sliced
1/2 cup fresh strawberries, sliced
1/2 cup cantaloupe, cubed
1 Tbsp slivered almonds Mix together cottage cheese, strawberries, grapes, and cantaloupe. Snack 1 ZonePerfect Nutrition Bar Lunch 1 cup skim milk
1 serving Hummus Pizza Snack 2 oz cheddar cheese with
4 whole-wheat crackers Carbohydrates: 40 %
Proteins: 28 %
Fat: 32 %
Dinner 1 cup skim milk
Chicken & Black Bean Burrito
1/4 cup cooked rice
1/4 cup black beans
3 oz cooked chicken breast, diced
1 flour tortilla (7-8-inch)
2 Tbsp salsa
1/4 cup shredded cheese
2 Tbsp avocado Place cooked chicken, beans, cheese, cooked rice, and salsa in tortilla. Top with avocado. Breakfast 1 fresh orange
Canadian Bacon & Cheese Melt
2 oz lean Canadian bacon
1 oz slice cheese
1 slice rye bread
1 cup skim milk Grill bacon and cheese on top of rye bread. Snack 1 ZonePerfect Nutrition Bar
6 oz light flavored yogurt Lunch 1 serving Hummus Pizza
1 cup skim milk Snack 1/2 cup fresh pineapple chunks &
1 cup light cottage cheese with
1/4 oz (2-3) macadamia nuts, crushed Carbohydrates: 45 %
Proteins: 29 %
Fat: 26 %
Dinner 1 serving Stuffed Portabella Mushroom
1 cup tossed salad
1 Tbsp balsamic vinaigrette Breakfast Strawberry Banana Smoothie
1 cup berries
1 fresh banana
1 cup light plain yogurt
1 cup ice cubes Blend together yogurt, berries, banana, and ice until smooth. Snack 1 Tbsp slivered almonds
6 oz light flavored yogurt with
1 string cheese stick Lunch 1 fresh apple
BLT
3 oz lean Canadian bacon
1 lettuce leaf
2 slices tomato
2 slices whole-wheat bread
1 oz slice cheese
1 tsp light mayonnaise
1 cup skim milk Cook bacon. Top bread with bacon, lettuce, tomato, cheese and mayonnaise. Serve with apple and skim milk. Snack 1 cup low-fat cottage cheese
1 oz (18) cashews Carbohydrates: 38 %
Proteins: 22 %
Fat: 40 %
Dinner 1 cup skim milk
1 cup tossed salad with
2 Tbsp balsamic vinaigrette
4 oz grilled chicken breast
1 cup cooked zucchini
1 baked potato with
1/4 cup shredded cheese Breakfast 1 cup skim milk
Sausage Melt
1 whole-wheat English Muffin
1 soy sausage patty
1 oz slice cheese Grill soy patty and cheese in English muffin. Snack 1/2 cup grapes
1 oz (24) almonds
1 string cheese stick Lunch 1 fresh apple
Chicken Salad Sandwich
3 oz shredded chicken breast
2 Tbsp light mayonnaise
1 stalk celery, diced
2 slices fresh tomato
1/4 cup grapes, sliced
1 lettuce leaf
1 whole wheat pita Cook chicken, and shred. Mix together chicken, mayonnaise, celery, and grapes. Add into pita with lettuce and tomato. Serve with fresh apple. Snack 1 ZonePerfect Nutrition Bar Carbohydrates: 45 %
Proteins: 25 %
Fat: 30 %
Dinner 2 Tbsp balsamic vinaigrette
1 cup skim milk
2 servings Turkey Piccata
1 cup tossed salad with
1 cup cooked green beans Breakfast 1 cup skim milk
1 Tbsp sugar-free jam
2 scrambled eggs
1 whole-wheat English muffin with Snack 1 ZonePerfect Nutrition Bar Lunch 1 cup fresh cherries
Turkey Melt
1 oz slice cheese
2 slices rye bread
2 oz deli turkey
1 tsp light mayonnaise Grill turkey, cheese and mayonnaise on top of rye bread. Serve with fresh cherries. Snack 1 slice whole-wheat bread with
1 Tbsp natural peanut butter
6 oz light flavored yogurt Carbohydrates: 40 %
Proteins: 32 %
Fat: 28 %
Dinner 1 cup skim milk
1 cup tossed salad with
2 Tbsp balsamic vinaigrette
Chicken Marinara
4 oz chicken breast
1 Tbsp grated Parmesan cheese
1/2 cup cooked pasta
2 Tbsp tomato sauce
1/2 cup shredded mozzarella cheese
1 cup cooked zucchini with Preheat oven to 450 degrees. Place chicken on large piece of foil. Top chicken with tomato sauce and cheese. Seal chicken in foil packet. Bake for approximately 15-20 minutes or until chicken is not pink inside. Serve with zucchini, salad, and skim milk. Breakfast 1 fresh banana
3/4 cup Raisin Bran cereal with
1/2 cup skim milk Snack 1 cup light cottage cheese with
1 Tbsp slivered almonds &
cinnamon to taste Mix sliced peach with cottage cheese. Lunch 1 serving Green Chicken Chili
5 whole-wheat crackers Snack 1 ZonePerfect Nutrition Bar
6 oz light flavored yogurt Carbohydrates: 52 %
Proteins: 27 %
Fat: 21 %
Dinner 1 cup skim milk
1 cup cooked asparagus
1/2 cup cooked brown rice
Beef and Scallop Saute
pepper to taste
3 oz scallops
1/2 cup sliced water chestnuts
red pepper flakes to taste
3 oz lean beef strips
1 tsp chopped scallions
1 tsp minced garlic In a nonstick pan, saute beef. Add garlic, scallions, pepper, red pepper flakes, and water chestnuts. Add scallops and cook until done. Serve over cooked rice. Breakfast 1 serving Artichoke & Turkey Stuffed French Toast with Spicy Tomato Salsa
1 cup fresh berries
1 cup skim milk Snack 6 oz light flavored yogurt
1 ZonePerfect Nutrition Bar Lunch 1 serving Green Chicken Chili
5 whole-wheat crackers Snack 1 oz Brie cheese
1 cup grapes
1/2 oz (12) almonds Carbohydrates: 48 %
Proteins: 25 %
Fat: 27 %
Dinner 1 Tbsp balsamic vinaigrette
Barbequed Chicken
2 onion slices
1 cup cooked broccoli
1 Tbsp butter
4 oz chicken breast
2 Tbsp BBQ sauce
1 medium corn on the cob ear with
2 lemon slices
1 cup tossed salad with
1 cup skim milk Preheat oven to 450 degrees. Place chicken in baking dish and cover with onion and lemon slices. Bake for 15 minutes. Reduce heat to 350 degrees. Baste with barbeque sauce and cook for 10-15 more minutes or until chicken is done. Serve with corn on the cob, salad. Breakfast 1 cup fresh berries
1 cup skim milk
1 serving Artichoke & Turkey Stuffed French Toast with Spicy Tomato Salsa Snack 1 cup sliced vegetables (carrots, peppers, celery) with
3/4 cup hummus Lunch Grilled Chicken Salad
4 oz grilled chicken breast, sliced
1/2 cup fresh mushrooms, sliced
2 cups romaine lettuce
1/2 cup fresh tomatoes, sliced
1/4 cup shredded cheese
2 Tbsp balsamic vinaigrette
1 cup grapes Cook chicken and slice. Add together lettuce, chicken, mushrooms, tomatoes, and cheese. Top with balsamic vinaigrette. Snack 1 ZonePerfect Nutrition Bar
6 oz light flavored yogurt Carbohydrates: 40 %
Proteins: 27 %
Fat: 33 %
Dinner 1 cup skim milk
Chicken Quesadilla
1 Tbsp salsa
1/2 cup shredded cheese
1 tsp green peppers, chopped
2 Tbsp guacamole
2 6-inch flour tortillas
1 Tbsp tomato, chopped
3 oz cooked chicken breast, diced
1 tsp scallions, chopped Cook chicken and dice. Top tortilla with cheese, chicken, scallions and green peppers. Add tortilla on top. Heat in nonstick skillet until cheese is melted. Top with tomato, salsa and guacamole. Breakfast 1/2 tsp almond extract
1 Tbsp slivered almonds
1 cup skim milk
1 cup fresh strawberries, sliced
1 cup light plain yogurt Mix together yogurt, almond extract, strawberries, and almonds. Snack 1 ZonePerfect Nutrition Bar
1 fresh apple Lunch Reuben Sandwich
1 Tbsp sauerkraut
1 Tbsp light Russian dressing
2 slices rye bread
3 oz lean corned beef
1 oz slice cheese
1 oz slice light potato chips Top bread with corned beef, cheese, sauerkraut, and dressing. Grill in nonstick pan on both sides until cheese is melted. Serve with light potato chips. Snack 1 Tbsp natural peanut butter
2 slices whole-wheat bread with Carbohydrates: 48 %
Proteins: 26 %
Fat: 26 %
Dinner 1 cup skim milk
1 cup cooked broccoli
1/2 cup cooked pasta
Lemon Parsley Scallops
1 Tbsp lemon juice
pepper to taste
6 oz scallops
2 Tbsp white wine
garlic to taste
parsley to taste
1 cup tossed salad with
1 Tbsp balsamic vinaigrette Preheat oven to 350 degrees. Place scallops in shallow baking dish. Cover with lemon juice, wine, and spices. Bake uncovered for approximately 10-15 minutes or until done. Serve over cooked pasta. Breakfast 1 Tbsp slivered almonds
1 cup skim milk
1/2 cup light ricotta cheese
cinnamon, to taste
1/2 fresh apple, sliced
1 piece rye bread Mix together ricotta cheese, almonds, and cinnamon. Spread on bread and top with apple slices. Serve with skim milk. Snack 1 ZonePerfect Nutrition Bar
6 oz light flavored yogurt Lunch 1 Tbsp ranch dressing
1 fresh tangerine
Veggie Burger
mustard, optional
1 soy burger patty
dill pickles, optional
1 slice cheese
1 tomato slice
1 whole-wheat English muffin
1 lettuce leaf
1 cup peppers, sliced Prepare burger according to package directions. Top with cheese and serve on English muffin with lettuce and tomato. Serve with pepper slices and ranch dressing, and fresh tangerine. Snack 4 graham crackers
1 Tbsp natural peanut butter with
1 fresh plum Carbohydrates: 49 %
Proteins: 26 %
Fat: 25 %
Dinner 1 Tbsp parmesan cheese
1 broiled tomato with
5 oz lean roast beef
1 cup cooked cauliflower
1/2 cup cooked wild rice
1 cup skim milk Breakfast 2 Tbsp sugar-free jam
1 fresh banana
1 cup skim milk
1 whole-wheat English muffin with Snack 6 oz light flavored yogurt with
1 Tbsp slivered almonds
1 string cheese Lunch 2 whole-wheat crackers
1 serving Tortellini Chicken Salad Snack 1 cup cantaloupe cubes
1 ZonePerfect Nutrition Bar Carbohydrates: 42 %
Proteins: 30 %
Fat: 28 %
Dinner Pork Chop & Apples
1 fresh apple, sliced
dijon mustard to taste
1 Tbsp white wine
1/4 cup water
4 oz pork chop
rosemary to taste
1 cup cooked green beans
1 cup skim milk
1/2 cup scalloped potatoes Preheat over to 450 degrees. Place pork chop into shallow baking dish. Top with rosemary, mustard, and apple slices. Bake for 15 minutes. Reduce heat to 350 degrees. Cook for 10-15 more minutes or until pork is done. Breakfast Eggs with Canadian Bacon on Rye
1 Tbsp light cream cheese
1 oz lean canadian bacon
1 piece rye bread
1 scrambled egg
1 fresh banana Scramble 1 egg. Top bread with cream cheese, bacon and egg. Serve with a fresh banana. Snack 6 oz light flavored yogurt
1 ZonePerfect Nutrition Bar Lunch 2 whole-wheat crackers
1 serving Tortellini Chicken Salad Snack 1 fresh peach, sliced
1 cup light cottage cheese with Carbohydrates: 39 %
Proteins: 31 %
Fat: 30 %
Dinner 1/2 cup oven-baked sweet potato fries
1 cup tossed salad with
2 Tbsp balsamic vinaigrette
1 serving Oven-Fried Chicken
1 cup skim milk Breakfast 1 cup skim milk
Breakfast Tortilla
1/2 cup sliced peppers
1 oz shredded cheese
2 scrambled eggs
1 Tbsp salsa
1 6-inch flour tortilla Scramble one egg. Place scrambled egg, cheese, peppers, and salsa on tortilla and heat on top of stove in skillet until cheese is melted. Snack 1 ZonePerfect Nutrition Bar
1 fresh apple Lunch 1 oz slice cheese
1 slice rye bread with
2 cups black bean soup Grill rye bread with cheese. Snack 4 whole-wheat crackers
1 oz spreadable cheese (ie. Laughing Cow) with Carbohydrates: 53 %
Proteins: 23 %
Fat: 24 %
Dinner 1/2 cup cooked pasta
Chicken Florentine
1/2 cup frozen spinach
1/2 cup sliced mushrooms
pepper to taste
1/2 cup onion slices
1 tsp olive oil
4 oz chicken breast
2 Tbsp grated Parmesan cheese
1/4 tsp ground nutmeg
1 cup skim milk Cook spinach according to package directions. Drain well. Place chicken, nutmeg and pepper and onion in saucepan. Add enough water to cover and cook over medium-low heat until just white throughout. In a nonstick pan, saute mushrooms until tender. Top chicken with onions, spinach, mushrooms, and cheese. Serve over cooked pasta. Breakfast 1/2 cup fresh raspberries
1/4 cup fresh blueberries
1/2 cup cooked oatmeal with
cinnamon to taste
2 tsp slivered almonds &
1/2 cup light plain yogurt Mix together cooked oatmeal, yogurt, raspberries,blueberries, almonds, and cinnamon. Snack 1 ZonePerfect Nutrition Bar
6 oz light flavored yogurt Lunch Grilled Turkey & Cheese
2 tsp light mayonnaise
2 slices whole-wheat bread
3 oz deli turkey
1 oz slice cheese
1 tomato slice
1/2 cup unsweetened applesauce
1 oz pretzels Top bread with turkey and cheese. Grill until cheese is melted and serve with mayonnaise and tomato slice. Serve with pretzels and applesauce. Snack 1 Tbsp grated Parmesan cheese
2 cups light popcorn with
1 oz peanuts Carbohydrates: 46 %
Proteins: 26 %
Fat: 28 %
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