It's Time To Go Grocery Shopping!!

Here is your 6-week healthy eating plan...

Breakfast= 300 calories
(Choice of bagel, cereal or shake)

Bagel
1 plain bagel, Lender's Big'nCrusty, frozen (220)
1/2 ounce light cream cheese (30)
1/2 cup orange juice (55)
any noncaloric, decaffeinated, no-sodium beverage

Cereal
1.5 ounces (42 grams) is approximately 165 calories
Choice of one:
Kellog's Cracklin' Oat Bran
General Mills Clusters
Post Honey Bunches of Oats
General Mills Honey Nut Cheerios

1/2 cup skim milk (45)
3/4 cup orange juice (82)
noncaloric beverage

Shake
(Choice of one of the following)

Banana-Orange
1 large banana (100)
1/2 cup orange juice (55)
1/2 cup skim milk (45)
2 tablespoons wheat germ (66)
1 teaspoon safflower oil (42)
2 ice cubes (optional)
Place ingredients in blender. Blend until smooth.

Chocolate or Vanilla
1 packet Carnation Instant Breakfast, Ultra Slim-Fast, or other diet shake
powder that contains the appropriate calories (100)
1 cup skim milk (90)
1/2 banana (50)
1 teaspoon safflower oil (42)
1 teaspoon Carnation Malted Milk powder (20)
2 ice cubes (optional)
Place ingredients in blender. Blend until smooth.

Lunch=300
(Choice of one of the following 3 meals)

Sandwich
2 slices whole-wheat bread (140)
2 teaspoons Promise Ultra Vegetable Oil Spread (24)
2 ounces white meat (about 8 thin slices) chicken or turkey (80)
1 ounce fat-free cheese (1 1/2 slices) (50)
1 teaspoon Dijon Mustard (optional) (0)
noncaloric beverage

Soup
Healthy Choice Turkey Vegetable, 15 ounce can (240), or
Campbell's Healthy Request Hearty Chicken Rice, 16-ounce can (240)
1 slice whole-wheat bread (70)
noncaloric beverage

Chef Salad
2 cups lettuce, chopped (20)
2 ounces white meat chicken or turkey (80)
2 ounces fat-free cheese (100)
4 slices tomato, chopped (28)
1 tablespoon fat-free dressing (6)
1 slice whole-wheat bread (70)
noncaloric beverage

Afternoon Snack
150 calories for weeks 1 and 2, 100 calories for weeks 3 and 4, 50 calories for weeks 5 and 6. Combine for appropriate calories:

1 large banana (100)
1 apple (3 inch diameter) (94)
1/2 cantaloupe (5 inch diameter) (94)
5 dried prunes (100)
1 ounce raisins (82)
1 cup nonfat flavored yogurt (100)

Dinner=300 calories
(Choice of one of the following three meals)

Tuna Salad Dinner
In a large bowl, mix the following:
1 6-ounce can chunk light tuna in water (180)
1 tablespoon Hellman's Light, Reduced-Calorie Mayonnaise (50)
2 tablespoons sweet pickle relish (40)
1/4 cup whole kernel corn, canned, no salt added (30)
noncaloric beverage

Steak Dinner
3 ounces lean sirloin, broiled (176)
1/2 cup beets, canned (35)
1 cup skim milk (90)
noncaloric beverage

Frozen Microwave Dinner
(Choose one of five recommended meals)

Glazed Chicken Dinner, Lean Cuisine (240)
2/3 cup skim milk (60)
noncaloric beverage

Lasagna with Meat Sauce, Lean Cuisine (260)
1/2 cup skim milk (45)
noncaloric beverage

Macaroni and Cheese, Weight Watchers (260)
1/2 cup skim milk (45)
noncaloric beverage

Broccoli and Cheddar Cheese Sauce over Baked Potato, Lean Cuisine Lunch Express (250)
1/2 cup skim milk (45)
noncaloric beverage

Country Inn Roast Turkey Classic, Healthy Choice (250)
1/2 cup skim milk (45)
noncaloric beverage

Evening Snack
150 calories for weeks 1 and 2, 100 calories for weeks 3 and 4, and 5o calories for weeks 5 and 6. Combine for appropriate calories. See Afternoon snacks plus the following:

1/2 cup lowfat frozen yogurt (100)
2 cups light, microwave popcorn (100)

***Go to your nearest grocery store and buy the above listed items needed for the meals and snacks of your choice. If you cannot find a certain item or brand, find a close substitute.

***You will be expected to exceed 16 (8 oz.) glasses of water each day!! Dr. Darden suggests starting with 16 glasses a day for the 1st week and then adding 2 glasses a day each week so that by week 6, you are drinknig 26 glasses a day! You will probably need to invest in some sort of 32 oz. plastic water bottle with a straw. (Don't forget that you can purchase one of my pretty pink ones for $10)

Disclaimer: Make sure to consult with your physician to get approval before beginning any type of diet or workout plan, including this one!!