Meal Plan2

Wednesday

Breakfast:
Eat 1 cup high-fiber, whole-grain cereal, 1 cup skim milk, and 1 cup strawberries. (255 cals, 10gm fiber, 2gm fat)
Snack: Layer 1 large tomato slice with 1 oz part-skim mozzarella and 2 basil leaves; drizzle with olive oil and balsamic vinegar to taste, and sprinkle with dash of salt. (106 cals, .3gm fiber, 7gm fat)

Lunch:
Stir-fry 5 oz grilled firm tofu with 1 cup mixed vegetables and 2 tsp peanut oil; serve over 1/2 cup brown rice. (382 cals, 10gm fiber, 15gm fat)
Snack: Make ahead by tossing 1/4 cup drained canned chickpeas with 1 tsp each canola oil and sugar; spread on ungreased baking sheet, and roast at 350° 45 minutes or until crunchy, stirring occasionally. Toss beans with dash each of cinnamon and salt. (124 cals, 3gm fiber, 5.7gm fat)

Dinner:
Heat 1 1/2 Tbsp olive oil and 1 garlic clove, minced; add 1 squeeze fresh lemon juice. Pour over 1 cup cooked whole-wheat spaghetti, 6 oz cooked peeled shrimp, and 1 cup chopped tomato; top with 1 Tbsp Parmesan. (492 cals, 4.6gm fiber, 25 gm fat)
Snack: Squeeze juice of 1 lime wedge over 1 broiled mango. (134 cals, 3.7gm fiber, .5gm fat)

Thursday

Breakfast:
Blend 1 cup mixed berries, 1 cup plain fat-free yogurt, 1 Tbsp agave nectar, 2 Tbsp wheat germ, and 1 cup ice. (357 cals, 6gm fiber, 1.8gm fat)
Snack: Sprinkle 5 cups low-fat microwave popcorn with Cheddar–flavored salt. (120 cals, 4gm fiber, 2.75gm fat)

Lunch:
Place 3 oz turkey breast, lettuce, tomato, one-fourth of a peeled sliced avocado, and 1 Tbsp hummus on 2 slices whole-wheat bread; serve with 1/2 cup grapes. (394 cals, 8gm fiber, 13gm fat)
Snack: Have 3/4 cup shelled edamame. (150 cals, 1.5gm fiber, 3.75gm fat)

Dinner:
Top 1 whole-wheat pita with ¼ cup marinara sauce, 2 oz shredded mozzarella, 1/4 cup chopped broccoli, ¼ cup sliced tomato, ¼ cup sliced mushrooms, 2 oz low-fat turkey Italian sausage; bake at 350° until cheese melts. (440 cals, 6.8gm fiber, 11.6gm fat)
Snack: Enjoy 1 low-fat ice-cream sandwich. (140 cals, 3gm fiber, 2gm fat)

http://diet.health.com/2009/02/28/diet-plan-menus-to-reach-your-feel-great-weight/2/