Weight-loss guide

Sample Weight-Loss Meal Plan (for 140-pound woman)
Day 1

Meal 1
5 egg whites, scrambled
1 slice fat-free cheese
1/2 cup oats (dry measure), cooked
3/4 cup strawberries
Totals: 299 Calories, 29g Protein, 39g Carbohydrates, 3g Fat

Meal 2
Stir-fry:
3 oz. skinless chicken breast, cubed
3/4 cup brown rice, cooked
1/4 cup shredded cabbage*
2 tsp. low-sodium soy sauce
Totals: 287 Cal, 29g Pro, 36g Carb, 3g Fat

Meal 3
3 oz. top round steak, grilled
small whole-grain roll
small apple
Totals: 350 Cal, 30g Pro, 35g Carb, 10g Fat

Meal 4
3.5 oz. swordfish, grilled
11/2 cups shredded potatoes, cooked
Totals: 317 Cal, 28g Pro, 40g Carb, 5g Fat

Meal 5
4 oz. flounder, grilled
1/2 cup rice, cooked
3 Tbsp. salsa
3/4 cup asparagus tips,* steamed
Totals: 310 Cal, 34g Pro, 39g Carb, 2g Fat

Meal 6
Cold salad:
3 oz. low-fat deli roast beef
1/2 cup cold cooked pasta
1 cup shredded lettuce*
1/4 cup chopped celery*
1/2 cup diced tomato
3 tsp. low-cal dressing
Totals: 296 Cal, 22g Pro, 34g Carb, 8g Fat

DAILY TOTALS: 1,859 Cal, 172g Pro, 223g Carb, 31g Fat