Daily Meal Plan: Three Meals, Two Snacks, One Dessert—All Under 1,600 Calories

BREAKFAST

Lisa Shin

Eggs 'n' Greens
1 Tbsp olive oil
1 cup sliced mushrooms
2 cups spinach
1 egg
1 Tbsp Sriracha sauce

Add half the olive oil to a heated skillet, saute mushrooms and spinach, and remove to a plate. Add remaining olive oil to the skillet. Crack egg into the pan and cooksunny-side up. Add egg to vegetables. Drizzle with Sriracha sauce.

Total: 230 calories

LUNCH

Lisa Shin

Tuna-Avocado Sandwich
1/3 avocado, mashed
1/2 Tbsp lemon juice
4 oz white albacore tuna, drained
1 thick slice tomato
1 piece butter lettuce
1 slice red onion
1 slice whole-grain bread

Combine avocado with lemon juice and fold in tuna. Stack tomato, lettuce, onion, and avocado and tuna mixture on bread for an open-face sandwich.

Total: 350 calories

SNACK
Mix 1 Tbsp unsweetened dried cherries; 3 strips unsweetened mango slices, chopped; 1 Tbsp almonds; 1 Tbsp pistachios; and 1 Tbsp sunflower seeds.

Total: 280 calories

DINNER

Lisa Shin

Cookout for One
1 organic beef hot dog
1/2 cup organic baked beans
1 whole-wheat hot dog bun
1/2 Tbsp whole-grain mustard
1/2 Tbsp sweet relish
1 cup sliced honeydew melon

Cook hot dog, and heat baked beans in a saucepan. Serve hot dog in the bun, topped with mustard and relish, with beans and melon on the side.

Total: 490 calories

SNACK
1 cup frozen green grapes and 1/2 cup low-fat cottage cheese

Total: 190 calories

Indulge Without Bulge
To stay below 1,600:
Add: Julie's Organic Sorbet Bar, Mandarin Orange (60 calories)
Subtract: Sunflower seeds from first snack (60 calories)

1. Prev:7 Beliefs That Make It Harder for You to Lose Weight
2. Next:The Flavor That Can Help You Lose Weight