Calories a Day: Approx. 2,500
Breakfast: Peanut Butter and Raisin Bread Sandwich, citrus, coffee with nonfat milk or chocolate soy milk, about 500 calories.
Mid-Morning Snack: Almonds and low-sugar grape juice (or plain grape juice watered down), about 200 calories.
Lunch: Turkey and smoked cheese and bell pepper or tomato slices with mustard on whole-wheat and low-sugar grape juice, about 500 calories.
Mid-afternoon snack: nonfat plain yogurt with two medjool dates, about 300 calories.
Dinner: Brown rice, white beans, pesto sauce or barbecue sauce with soy meat crumble or chicken breasts or fish (or substitute rice and beans with bread for a sandwich) with a ton of steamed or grilled vegetables such as spinach or broccoli, about 600 calories.
Night Snack #1: Apple and tea, about 100 calories
Night Snack #2: High-fiber cereal with nonfat milk and one quarter cup of prune juice, about 300 calories.
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