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 cucumbers, 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 1,564
Total fat 23 g
Saturated fat 9 g
Monounsaturated fat 6 g
Cholesterol 84 mg
Sodium 1,418 mg
Total carbohydrate 262 g
Dietary fiber 24 g
Protein 67 g

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

Mar. 14, 2015 See more In-depth