The Food Lover's Diet

Breakfast

394 calories, 23 percent fat (10.5g, 3.14g saturated), 60 percent carbs (63g), 17 percent protein (17g), 6.7g fiber, 359mg calcium, 111mcg folic acid, 4.3mg iron.

• 1 whole-grain frozen waffle topped with 1 tablespoon peanut butter
• 1 cup blueberries
• 1 cup calcium- and vitamin D-fortified orange juice

• 1 cup shredded-wheat cereal topped with 1 tablespoon walnuts
• 2 tablespoons dried fruit
• 1 cup low-fat (1 percent) milk
• 1 cup strawberries

In a blender or food processor, blend together:

• 3/4 cup calcium- and vitamin D-fortified soy milk
• 4 canned apricot halves (packed in juice)
• 2 tablespoons orange-juice concentrate
• 1 banana
• 2 tablespoons toasted wheat germ
• 1/2 ounce your choice of nuts

• 1 8-inch flour tortilla filled with 1 scrambled egg (scramble with a teaspoon of low-fat milk in a nonstick pan coated with cooking spray), 1 ounce low-fat cheese, 2 tablespoons salsa, 1 tablespoon chopped fresh cilantro
• 3/4 cup cantaloupe
• Cafe latte: 1 cup low-fat (1 percent) milk and espresso or French roast coffee (Optional: Sweeten with sugar substitute.)

• 1 whole-wheat bagel, toasted and topped with 2 ounces smoked salmon, 1 tablespoon low-fat cream cheese
• 1 medium tomato (sliced), 1 slice red onion, 1/4 cup alfalfa sprouts
• 3/4 cup honeydew melon

• 2/3 cup warm low-fat (1 percent) milk
• 1/2 cup espresso or French roast coffee
• 1/2 teaspoon almond extract

• 2 poached eggs, 1 slice whole-wheat toast with 1 teaspoon butter, 1 medium tomato (sliced)
• 1 cup calcium- and vitamin D-fortified orange juice
• Tea or coffee

• 1 cup whole-grain flaked cereal with 2/3 cup low-fat (1 percent) milk, 1 tablespoon raisins, 3 dried plums, chopped
• 6 ounces apricot nectar or other juice