Month 1: Your Diet Makeover

Breakfast
1 cup high-fi ber cereal with 1/2 cup low-fat milk, 1 orange

Snack
3 tablespoons walnuts; 1 small apple

Lunch
Grilled chicken salad; 1 small whole-grain roll

Snack
1 cup nonfat yogurt with raisins

Dinner
5 ounces wild salmon; 1 cup steamed broccoli; 1/2 cup brown rice

Snack
1 cup blueberries


Nutritional information:

Breakfast: 267 calories, 9g protein, 54g carbohydrates, 9g dietary fiber, 2g fat (1g saturated fat), 5mg cholesterol, 320mg sodium

Snack: 148 calories, 2g protein, 17g carbohydrates, 4g dietary fiber, 9g fat (1g saturated fat), 0 mg cholesterol, 1mg sodium

Lunch: 464 calories, 37g protein, 28g carbohydrates, 6g dietary fiber, 23g fat (4g saturated fat), 86mg cholesterol, 493mg sodium

Snack #2: 170 calories, 13g protein, 21g carbohydrates, 0g dietary fiber, 4g fat (3g saturated fat), 15mg cholesterol, 172mg sodium

Dinner: 319 calories, 35g protein, 30g carbohydrates, 7g dietary fiber, 7g fat (2g saturated fat), 66mg cholesterol, 484mg sodium

Snack #3: 60 calories, 1g protein, 17g carbohydrates, 6g dietary fiber, 1g fat (0g saturated fat), 0mg cholesterol, 0mg sodium

Total Daily Calories: 1,428

Breakfast
Egg-white omelet; 1 slice whole-grain toast

Snack
1/2 cup whole-grain cereal; 1/2 cup almonds

Lunch
Veggie burger on wholewheat roll; 1 medium apple

Snack
1 cup low-fat cottage cheese; 1 cup grapes

Dinner
Apricot chicken with green beans and toasted almonds

Snack
1 small apple


Nutritional information:
Breakfast: 359 calories, 19g protein, 20g carbohydrates, 4g dietary fiber, 25g fat (6g saturated fat), 222mg cholesterol, 384mg sodium

Snack #1: 297 calories, 10g protein, 28g carbohydrates, 7g dietary fiber, 19g fat (2g saturated fat) o mg cholesterol, 80mg sodium

Lunch: 338 calories, 18g protein, 56g carbohydrates, 11g dietary fiber, 7g fat (1g saturated fat), 1mg cholesterol, 733mg Sodium

Snack #2: 150 calories, 7g protein, 32g carbohydrates, 1g dietary fiber, 1g fat (1g saturated fat), 5mg cholesterol, 213mg sodium

Dinner: 291 calories, 24g protein, 21g carbohydrates, 5g dietary fiber, 15g fat (2g saturated fat), 56mg cholesterol, 51mg sodium

Snack #3: 55 calories, 0g protein, 15g carbohydrates, 3g dietary fiber, 0g fat (0g saturated fat) 0mg cholesterol, 1mg sodium

Total Daily Calories: 1,490

Breakfast
1 cup oatmeal with cinnamon and maple syrup

Snack
1 cup low-fat cottage cheese; 1 cup strawberry halves

Lunch
1 cup sautéed vegetables stuffed into a whole-wheat pita; 1 medium apple

Snack
1 cup low-fat yogurt

Dinner
Turkey tortilla wrap; 1/2 cup refried beans

Snack
1 cup blueberries


Nutritional information:

Breakfast: 228 calories, 8g protein, 44g carbohydrates, 4g dietary fiber, 3g fat (1g saturated fat), 2mg cholesterol, 34mg sodium

Snack #1: 209 calories, 25g protein, 24g carbohydrates, 3g dietary fiber, 4g fat (2g saturated fat), 20mg cholesterol, 842mg sodium

Lunch: 446 calories, 13g protein, 70g carbohydrates, 11g dietary fiber, 15g fat (2g saturated fat), 0mg cholesterol, 951mg sodium

Snack #2: 194 calories, 11g protein, 31g carbohydrates, 0g dietary fiber, 3g fat (3g saturated fat), 11mg cholesterol, 150mg sodium

Dinner: 347 calories, 22g protein, 53g carbohydrates, 9g dietary fiber, 5g fat (0g saturated), 22mg cholesterol, 2249mg sodium

Snack #3: 60 calories, 1g protein, 17g carbohydrates, 6g dietary fiber, 1g fat (0g saturated fat), 0mg cholesterol, 0mg sodium

Total Daily Calories: 1,484