7 Day Weight Loss 1400 calorie menu - Day 1

Breakfast 1 Cup Skim Milk 1 Orange, medium 1 1/4 Cups Cheerios Cereal Morning Snack 1 Cup Cantaloupe Melon 1/2 Cup Low Fat, Low Sodium Cottage Cheese Lunch Warm Salmon Salad with Crispy Potatoes 1 Whole-Wheat Pita Bread, small 1 Cup Skim Milk 1 Fudgsicle, no sugar added Afternoon Snack 2 Tablespoons Prepared Hummus 4 Ounces Carrot Sticks Dinner 2/3 Cup Cooked Brown Rice 1 Cup Steamed Spinach Beef Tataki Cocoa-Nut Ban

Breakfast 1 Cup Skim Milk 1 Banana, small 1 1/4 Cups Bran Flakes Cereal Morning Snack 1 Fruit & Nut Granola Bar Lunch A Gilding of Shrimp & Saffron Rice 1 Whole-Wheat Bread Watermelon-Blueberry Ice Pops Afternoon Snack 1 Cup Popcorn, air popped 1 Cup Skim Milk Dinner 1 Cup Tossed Salad Mix 1 Tablespoon Low Calorie Caesar Salad Dressing Grilled Chicken Tenders with Cilantro Pesto 1/2 Cup Cooked Couscous 1/2 Cup Steamed Red Cabbage 1 Peach, medium

Breakfast 1 Whole-Wheat English Muffin 1 Cup Skim Milk 1/2 Cup Blueberries 1 Tablespoon Creamy Peanut Butter, unsalted Morning Snack 1 Apple, small Lunch 2 Cups Tossed Salad Mix 4 Teaspoons Vinegar & Oil Salad Dressing Salmon Chowder 1/2 Cup Fresh Pineapple 1 Slice Reduced-Calorie Oatmeal Bran Bread Afternoon Snack 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener 2 Tablespoons Low-Fat Granola Cereal with Fruit Dinner Lemon-Dill Green Beans 1 Cup Skim Milk Chicken Breasts Stuffed with Pimiento Cheese 1/2 Cup Cooked Quinoa 1 Nectarine, medium

Breakfast 1 Cup Skim Milk 2/3 Cup Hot Oatmeal 1 Ounce Dried Fruit 1 Tablespoon Walnuts Morning Snack 1 Kiwi Lunch 1 Cup Tossed Salad Mix 1 Tablespoon Vinegar & Oil Salad Dressing Lemon Chicken Stir-Fry 1/2 Cup Cooked Couscous 1 Cup Honeydew Melon Afternoon Snack 1 Cup Blackberries 1 Cup Skim Milk Dinner 1/2 Cup Cooked Brown Rice Pistachio-Crusted Tuna Steaks Roasted Brussels Sprouts & Shallots 1/2 Cup Mango

Breakfast 1 Scrambled Eggs 1 Corn Tortilla 2 Tablespoons Prepared Salsa 3/4 Cup Grapefruit 1 Cup Skim Milk Morning Snack 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener Lunch 1 Cup Skim Milk 1 Cup Tossed Salad Mix 1 Tablespoon Low Calorie Caesar Salad Dressing Sweet Potato-Turkey Hash 1/2 Cup Unsweetened Applesauce Afternoon Snack 1 Ounce Whole-Wheat Pretzel Dinner Cauliflower & Couscous Pilaf 3/4 Cup Cooked Carrots, Sliced Mustard-Maple Pork Tenderloin 1 Cup Grapes

Breakfast 1 Cup Skim Milk 1 Whole-Wheat English Muffin 1 Tablespoon Creamy Peanut Butter 1 Tablespoon Sugar-Free Jam Morning Snack 1 Orange, medium Lunch Fragrant Shredded Beef Stew 1 Cup Skim Milk 1 Whole-Wheat Pita Bread, small 1 Cup Watermelon Afternoon Snack 8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener Dinner Seared Scallops with Brandied Leeks & Mushrooms 1/2 Cup Cooked Brown Rice 1 Cup Steamed Cauliflower 1 Cup Grapes

Breakfast 1 Cup Skim Milk 1 Plum Egg & Salmon Sandwich Morning Snack 1 Serving Apple, small Lunch 1 Veggie Burger 1 Whole-Wheat Roll Cucumber & Black-Eyed Pea Salad 1 Apricot Afternoon Snack 6 Ounces Carrot Sticks 1/4 Cup Salsa Dinner 1 Cup Skim Milk 3/4 Cup Steamed Green Beans Barbecue Pulled Chicken 1/2 Cup Cooked Brown Rice 1 Peach, medium