Day 2 menu

Breakfast
1 cup plain low-fat yogurt, topped with 3/4 cup blueberries
3/4 cup calcium-fortified orange juice

Lunch
1 whole-wheat pita stuffed with 1 cup shredded romaine lettuce, 1/2 cup sliced tomato, 1/4 cup sliced cucumber, 2 tablespoons crumbled feta cheese and 1 tablespoon reduced-fat ranch dressing
1 kiwi
1 cup skim milk

Dinner
Chicken stir-fry with eggplant and basil
1 cup brown rice with 1 tablespoon chopped dried apricots
1 cup steamed broccoli
4 ounces red wine or concord grape juice

Snack
3 graham cracker squares
1 cup fat-free frozen yogurt

Day 2 nutrient analysis
Calories 1,496
Total fat 24 g
Saturated fat 7 g
Monounsaturated fat 9 g
Cholesterol 103 mg
Sodium 1,638 mg
Carbohydrate 230 g
Fiber 28 g
Protein 80 g

On both days, if you're thirsty, drink water as a calorie-free way to supplement your diet.

Apr. 13, 2012 See more In-depth