Here is a sample menu from Anne Collins Balanced Weight Loss Diet. Depending on your gender and how much weight you have to lose, you may increase the standard calorie-intake up to 2000+ calories per day, by choosing from a wide range of calorie-controlled snacks/extras.
Pancakes, Bacon & Berries
2 ‘lite’ pancakes , 1 tbsp maple syrup, 2 slices Canadian bacon, ½ cup berries.
Yogurt, Wheatgerm & Fruit
1 cup fat-free yogurt, 2 tbsp wheat germ, 1 medium-sized banana, 1 tbsp sesame seeds.
Subway 6 Inch Roasted Chicken Breast Sub (311 calories), 1 serving fruit.
Soup and Veggie Sandwich
1 cup low-fat canned ready-to-serve soup, 2 slices whole wheat bread spread with 2 tbsp fat-free mayo, filled with chopped vegetables, 1 oz fat-free cheese.
Frozen Meal – Angel Hair Pasta (or calorie-equivalent)
Lean Cuisine Angel Hair Pasta (220 calories), 2 cups salad, 1 tbsp fat-free dressing, 2 graham crackers with 1 tbsp fat-free cream cheese, 1 serving fruit.
Pasta with Meat Sauce, Salad, Milk
Ingredients: 1 oz dry weight pasta or thin spaghetti, 3 oz very lean ground beef, 1/2 cup sliced bell peppers, 1 large tomato chopped, 1 clove minced garlic, 1/2 tsp oregano, 1/2 tsp Italian seasoning.
Selected from Snacks List.
Average Daily Calories: 1100
Note: Snacks not included in calorie total
Your daily meals on this diet contain an average of 1100 calories. Depending on your gender and how much weight you have to lose, you may increase this to 2000+ calories, by choosing from a wide range of calorie-controlled snacks.