Meal Plans
1,800 calories a day

Breakfast
2 frozen whole-wheat waffles (Kelloggs' Eggo)
2 tbsp maple syrup
1/2 cup fresh pineapple chunks (or canned pineapple in juice)
1 coffee/tea
8 oz. Water

Midmorning snack
2 sesame bread sticks dunked in 2 tablespoons fat-free ranch dressing

Lunch
2 cups lentil soup (Progresso)
1 small sourdough roll topped with 3 slices lean roast beef (Healthy Choice) and 1 tablespoon horseradish
2 tangerines
8 oz. Water

Midafternoon snack
1/3 cup sunflower seeds
8 oz. Water

Dinner
Herb-Crusted Trout

• Press 2 tablespoons Italian-style dry bread crumbs and 1 teaspoon dried oregano
  into both sides of a 5-oz. trout fillet. Spray both sides of fillet with olive-oil cooking spray
  and transfer fish to a baking sheet. Roast 15 minutes at 400 degrees, until fork-tender.

• Combine 1/2 cup water, 1/3 cup instant brown rice and 1/2 teaspoon chili powder in
  a microwave-safe bowl. Cover and microwave on high for five minutes. Add 1/3 cup
  frozen green peas, cover and microwave for two minutes. Let stand two minutes, until
  liquid is absorbed.

• Nuts: 2 cups mixed lettuce greens, 1 tbsp toasted pine nuts, 2 tbsp fat-free Italian dressing.