Apple MP

Apple Meal Plan  

1,500 calories: 600 calories from carbohydrates, 525 calories from fat, 375 calories from protein

Breakfast

1 egg, scrambled with 1/4 cup spinach and 2 tablespoons mozzarella cheese

1 ounce lean ham

1 slice whole wheat toast with 1/2 teaspoon margarine made with canola oil

Snack 1

1 small apple

1 tablespoon peanut butter

Lunch

Cobb salad: 2 cups mixed greens, 1/2 tomato, 2 ounces sliced cooked skinless chicken breast, 1 hard-cooked egg, 1/8 avocado, 1 tablespoon reduced-fat feta cheese tossed with 2 tablespoons reduced-fat Italian dressing

6 whole wheat crackers

Snack 2

1 small pear

1 piece string cheese

Dinner

3-ounce sirloin steak marinated in 1 tablespoon each light soy sauce and orange juice and grilled

1 small baked potato, with skin, topped with 1 tablespoon each light sour cream and chives

1/2 cup steamed broccoli with 1 teaspoon olive oil

Dessert

1 cup light yogurt mixed with 2 tablespoons bran cereal and 1/2 cup frozen blueberries

Originally published in FITNESS magazine, November/December 2008.