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Weight Loss Sample Menu- Day 3

Today’s menu has about 2,260 calories, with 55 percent of those calories coming from carbohydrates, 20 percent from fat, and 25 percent from protein. It also has 50 grams of fiber.

𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁

• One medium bran muffin
• One serving turkey breakfast sausage
• One orange
• One cup non-fat milk
• One cup black coffee or herbal tea

(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

𝗦𝗻𝗮𝗰𝗸

• One fresh pear
• One cup of vanilla flavored soy milk
• Glass of water, hot tea or black coffee

(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

𝗟𝘂𝗻𝗰𝗵

• Low sodium chicken noodle soup with six saltine crackers
• One medium apple
• Water

(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

𝗦𝗻𝗮𝗰𝗸

• One apple
• One slice Swiss cheese
• Sparkling water with lemon or lime slice

(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)

𝗗𝗶𝗻𝗻𝗲𝗿

• 8-ounce serving of roasted turkey breast
• One cup baked beans
• One cup cooked carrots
• One cup cooked kale
• One glass of wine

(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

𝗦𝗻𝗮𝗰𝗸

• One cup of frozen yogurt
• One cup fresh raspberries

(Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)

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