Links/Forms

Old Dominion University Weight Management Diet

Breakfast Menu Options (with a bottle of water)

Option 1 :

1/2 cup weight control oatmeal or 1/4 cup regular dry oatmeal

1/4 cup eggbeaters or 3 egg whites

Option 2:

1 whole wheat english muffin

1Tbsp natural peanutbutter

1/2 banana or any fruit

Option 3:

1 cup Whole grain cereal

1cup skim milk

Option 4:

1 Yogurt

2 Tbsp Grape Nuts

1 cup mixed berries

Mid Morning Snack

Option 1:

2 Triscuit Crakers

1/2 cup cottage cheese

Option 2:

1 mini bagel

1Tbsp natural peanut butter

Option 3:

10-15 nuts

1/2 box raisins

Lunch Menu

Option 1:

Whole Wheat Sandwhich

2 slices double fiber bread by nature's own

Fat Free or Reduced Fat Chesse

3 oz Lean Turkey

1 cup fruit

Option 2:

Whole Wheat wrap

3 oz chicken or turkey

fat free/reduced fat cheese

1 orange or any fruit

Option 3:

Salad

3-4 oz Chicken, tuna, or steak

reduced fat dressing

1/2 banana or fruit

Mid Afternoon Snack

Option 1:

EAS Carb Advantage shake

Apple or any fruit

Option 2:

7 Reduced Fat Triscuits

1 Tbsp peanut butter

1 peach or any fruit

Option 3:

Protein Bar (Under 220 calories) Balance bar, Luna, South Beach Diet

1 cup cantaloupe

Option 4:

Yogurt (under 120 calories)

1 pear

Dinner Menu

Option 1:

3-4 oz Grilled Chicken

1/3 cup Brown Rice

1 cup cooked veggies

Option 2:

3 oz 96% lean beef

3 oz sweet potato

2 cups raw veggies

Option 3:

3-4 oz salmon or any fish

1/2 cup whole wheat pasta

1 cup cooked veggies