Weight Loss Sample Menu- Day 4

By the end of today, you’ll consume about 2,210 calories, with 54 percent of those calories coming from carbohydrates, 24 percent from fat, and 22 percent from protein. You’ll also get about 27 grams of fiber.


• One cup whole wheat flakes with one cup non-fat milk
• One banana
• One slice whole-grain toast with one tablespoon peanut butter
• One cup of black coffee or herbal tea

(Macronutrients: approximately 537 calories with 18 grams protein, 97 grams carbohydrates, and 12 grams fat)


• One cup grapes and one tangerine
• Glass of water, hot tea or black coffee

(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)


• Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
• One sliced avocado
• One cup non-fat milk

(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)


• One cup cottage cheese (1-percent fat)
• One fresh pineapple slice
• Four graham crackers
• Sparkling water with lemon or lime slice

(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)


• One serving lasagna
• Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
• One cup non-fat milk

(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)


• One apple
• One cup non-fat milk

(Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)

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