| American
Style Foods |
|
STEP
I -- 2,500 calories/day
 |
STEP
II -- 2,500 calories/day
 |
| Breakfast |
Breakfast |
| 1
medium bagel, 2
tsp lowfat cream cheese |
1
medium bagel, 2
tsp jelly |
| 1½
cups shredded wheat cereal |
1½
cups shredded wheat cereal |
| 1
small banana |
1
small banana |
| 1
cup 1% milk |
1
cup skim milk |
| ¾
cup orange juice |
¾
cup orange juice |
1
cup coffee, 2
tbs 1% milk
|
1
cup coffee, 2
tbs skim milk
|
|
|
| Lunch |
Lunch |
| ½
cup minestrone soup, canned |
½
cup minestrone soup, canned |
1
lean roast beef sandwich:
 2 slices whole wheat bread
3 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp lowfat mayonnaise |
1
lean roast beef sandwich:
2 slices whole wheat bread
2 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp tub margarine |
| 1
cup fresh mixed fruit salad |
1
cup fresh mixed fruit salad |
1
cup lemonade
|
1
cup lemonade
|
| Snack |
Snack |
1
fresh large apple
|
1
fresh large apple
|
| Dinner |
Dinner |
| 3
oz salmon |
3
oz flounder, 1 tsp vegetable oil |
| 1
med. baked potato, 2 tsp tub margarine |
1
med. baked potato, 2 tsp tub margarine |
| ½
cup green beans, ½ tsp tub margarine |
½
cup green beans, ½ tsp tub margarine |
| ½
cup carrots, ½ tsp tub margarine |
½
cup carrots, ½ tsp tub margarine |
| 1
med. white dinner roll, 1 tsp tub margarine |
1
med. white dinner roll, 1 tsp tub margarine |
| 1
cup ice milk |
1
cup frozen yogurt |
1
cup iced tea, unsweetened
|
1
cup iced tea, unsweetened
|
| Snack |
Snack |
3
cups popcorn, 1 tbs tub margarine
|
3
cups popcorn, 1 tbs tub margarine
|
| Calories:
2,471 |
Calories:
2,453 |
| %
Calories from fat: 29 |
%
Calories from fat: 28 |
| %
Calories from saturated fat: 8 |
%
Calories from saturated fat: 7 |
| Cholesterol
(mg): 162 |
Cholesterol
(mg): 144 |
| Sodium
(mg): 2,400 |
Sodium
(mg): 2,426 |
|
STEP
I -- 1,800 calories/day
|
STEP
II -- 1,800 calories/day
|
| Breakfast |
Breakfast |
| ½
medium bagel, 1
tsp lowfat cream cheese |
½
medium bagel, 1
tsp jelly |
| 1
cup shredded wheat cereal |
1
cup shredded wheat cereal |
| 1
small banana |
1
small banana |
| 1
cup 1% milk |
1
cup skim milk |
| ¾
cup orange juice |
1
cup orange juice |
1
cup coffee, 2
tbs 1% milk
|
1
cup coffee, 2
tbs skim milk
|
| Lunch |
Lunch |
| ½
cup minestrone soup, canned |
½
cup minestrone soup, canned |
1
lean roast beef sandwich:
2 slices whole wheat bread
3 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp lowfat mayonnaise |
1
lean roast beef sandwich:
2 slices whole wheat bread
2 oz lean roast beef, unseasoned
¾ oz American cheese, lowfat
1 leaf lettuce
3 slices tomato
2 tsp tub margarine |
| 1
medium apple |
1
medium apple |
1
cup water
|
1
cup water
|
| Dinner |
Dinner |
| 3
oz salmon |
3
oz flounder, 1 tsp vegetable oil |
| 1
med. baked potato, 1 tsp tub margarine |
1
med. baked potato, 1 tsp tub margarine |
| ½
cup green beans, ½ tsp tub margarine |
½
cup green beans, ½ tsp tub margarine |
| ½
cup carrots, ½ tsp tub margarine |
½
cup carrots, ½ tsp tub margarine |
| 1
med. white dinner roll, 1 tsp tub margarine |
1
med. white dinner roll, 1 tsp tub margarine |
| ½
cup ice milk |
½
cup lowfat frozen yogurt |
1
cup iced tea, unsweetened
|
1
cup iced tea, unsweetened
|
| Snack |
Snack |
2
cups popcorn, 1 tsp tub margarine
|
3
cups popcorn, 2 tsp tub margarine
|
| Calories:
1,821 |
Calories:
1,870 |
| %
Calories from fat: 30 |
%
Calories from fat: 29 |
| %
Calories from saturated fat: 9 |
%
Calories from saturated fat: 7 |
| Cholesterol
(mg): 150 |
Cholesterol
(mg): 130 |
| Sodium
(mg): 2,046 |
Sodium
(mg): 2,148 |
|
| Note:
No salt is used when preparing the food. |
.gif)
