This low-calorie meal plan—1,300 calories a day—will get you through the week without ruining your diet.
- Turkey and cheese sandwich (2 oz. sliced turkey breast and 1 oz. reduced-fat cheese on two slices of whole-wheat bread, topped with sliced tomato, romaine lettuce, mustard and onions)
- 1 cup fresh fruit (try oranges, apples, grapefruit and bananas in winter)
- 4 oz. grilled halibut or other fish topped with ¼ cup salsa (try tropical salsa, made with pineapple, mango, grapefruit, pepper and cilantro)
- ½ cup steamed brown rice
- 1 cup vegetables, steamed from frozen (broccoli, carrots, Brussels sprouts or a mix)
DAILY TOTAL: 1,300 calories, 77g protein, 195g carbs, 20g fiber, 25g fat (8g sat)