Breakfast

• Breakfast is the most important meal of the day, but too many people eat breakfasts high in fat and sugar, when in truth they should be eating more protein and fiber. Some smart breakfast choices:
  
  1/2 cup oatmeal (150 calories)
  1 banana (105 calories)
  
  or
  
  2 eggs, over medium (180 calories)
  1 tortilla or 2 thin slices of whole-grain bread (120-150 calories)
  
  

Mid-morning snack

• Small handful of almonds, about 14 pieces (90 calories)
  
  or
  
  Nonfat yogurt (60-90 calories)
  
  or
  
  Fresh apple or small cup of mixed fruit in water (50-70 calories)
  
  

Lunch

• Grilled chicken breast, 4 oz. (120 calories)
  2 thin slices of whole-grain bread (150 calories)
  Thin smear of butter (20 calories)
  Leaf of lettuce and 2 slices of tomato (15 calories)
  1 cup green beans or other vegetables (20-60 calories)
  
  or
  
  Cheese quesadilla (1 tortilla with two ounces of shredded cheddar cheese, 250 calories)
  1 serving Campbell's Chicken Noodle soup (120 calories)
  
  

Afternoon snack

• 1/2 cup low-fat cottage cheese (100 calories)
  
  or
  
  Any fresh fruit or vegetable (50-100 calories)
  
  or
  
  Nonfat yogurt (60-90 calories)
  
  or
  
  Quaker Oats granola bar (90 calories)
  
  

Dinner

• 1 cup pasta (200 calories)
  Spaghetti sauce (100 calories)
  2 teaspoons grated Parmesan cheese (20 calories)
  1 cup steamed vegetables or small salad with no (or low-cal) dressing (80-100 calories)
  
  or
  
  1 T-bone steak (6-8 ounces, 336-448 calories)
  1 dinner roll (100 calories)
  1 cup steamed vegetables or small salad with no (or low-cal) dressing (80-100 calories)
  
  or
  
  1 Salmon steak (6 ounces, 350 calories)
  1 baked potato (128 calories)
  Smear of butter (20 calories)
  
  

Addendum

• These are just some ideas for low-calorie menus. Use a calorie counter (see Resources, below) for substitutions, and also feel free to try various low-calorie frozen meals,under such labels as Lean Cuisine, Healthy Choice and Weight Watchers, each with about 300 to 350 calories. If you're still hungry after a meal, bulk up on raw or steamed vegetables, which are high in fiber and vitamins but low in calories. Try a mixed cup of carrots, broccoli, cauliflower and corn.