Escape Your Weight by Edward J. Jackowski

Author:Edward J. Jackowski
Language: eng
Format: epub
ISBN: 9781250097088
Publisher: St. Martin's Publishing Group

BREAKFAST (600 calories, approx. 82 gm carbohydrate, 30 gm protein, 16 gm fat):

1. (600 calories, 82 gm carb, 28 gm protein, 15 gm fat)

2¼ cups whole grain cereal (unsweetened, ready-to-eat cereal),

1½ cups skim milk

1¼ cups berries

12 almonds

1 hard-boiled egg

2. (600 calories, 85 gm carb, 36 gm protein, 17 gm fat)

½ cup 1 percent cottage cheese

1 cup berries

1 cup melon

1⁄3 cup Grape-Nuts

12 almonds

1 slice of whole grain bread

2 tsps. peanut butter

3. (600 calories, 82 gm carb, 29 gm protein, 15 gm fat)

2 slices of whole grain bread

1 tbsp. peanut butter

1 apple

12 oz. low-fat yogurt

½ cup low-fat granola

4. (600 calories, 80 gm carb, 28 gm protein, 15 gm fat)

2 poached eggs

2 slices of whole grain bread

¾ cup plain low-fat yogurt

1½ cups melon

1 cup mixed berries

5. (600 calories, 78 gm carb, 33 gm protein, 15 gm fat)

2 cups cooked oatmeal

12 chopped walnut halves

1 chopped Red Delicious apple

¾ cup low-fat cottage cheese

6. (600 calories, 80 gm carb, 27 gm protein, 15 gm fat)

Omelet—2 whole eggs + ½ oz. of low-fat cheese + ½ cup spinach + ½ cup chopped tomato

2 slices of whole grain bread

1 cup sliced strawberries

1 sliced kiwi

1 cup cubed melon

7. (600 calories, 84 gm carb, 30 gm protein, 16 gm fat)

2 slices of whole grain bread

2 oz. cheese

½ cup sliced tomato

2½ cups mixed melon

1 cup skim milk

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