Sample Dinner Menus

Dinner that Supports Weight Loss

835 Calories

Shrimp Fajitas

Bay cooked shrimp              5.5oz

Sweet green peppers           1cup

Red peppers                          1cup

Onions                                     1cup

Vegetable oils                        1.5tsp

Limejuice                               2tbs

Cheddar cheese                     2.5oz

Fat free 7″ tortilla                 2

Frozen yogurt                         1cup

795 Calories

Cheeseburger

Lean ground beef bake     4 1/4oz

Fat free American cheese  2oz

Whole wheat bun                 1

Honeydew melon (cut cubed)    1.5cup

Fat free Jell-o Pudding                 1.5cup

770 Calories

Lean T-Bone Steak                           6oz

Tossed Green Salad                          1serving

Baked Potato                                      1small size

Low fat Frozen Yogurt                   1cup

650 Calories

Broiled Salmon                         5oz

Baked sweet potato                  1med size

Fruit Salad  (mix fruit fresh)   1cup

Nonfat skim milk                          1cup

635 Calories

Broiled and Seasoned Pork Chops

Lean broiled pork chops   5.5oz

Dijon Mustard                       1tbs

Dried rosemary                     1tsp

Lemon                                      1/2tsp

Low fat Canned Baked Beans      1/2cup

Steamed Broccoli                            1/2cup

Apple                                                   1med size

610 Calories

Broiled Tuna

Tuna fish                               5oz

Cooking light spray (pam)

Spinach (steamed)                  1/2cup

Boiled kidney beans                1cup

Frozen sorbet                             3/4cup

Cherries                                       1/2cup

600 Calories

Seasoned baked Scrod

Baked scrod                            5oz

Lemon                                      1tsp

Garlic powder                        1tsp

Baked Potato                          1med size

Grated parmesan cheese      2.5tbs

Apple & Peanut Butter

Apple                                          1med size

Low fat peanut butter            3tbs

490 Calories

Sauteed Shrimp w/Tomato & Pasta

Cooked Shrimp               5oz

Canned tomato              1cup

Whole wheat pasta      1/2cup

Grated parmesan cheese  2tbs

Plum         1med size

470 Calories

Broiled Pork Chop

Lean pork chop broiled  4.5oz

Pork chop seasoning        1tbs

3 Bean Salad (canned)    3/4cup

Baked sweet potato          1med size

Applesauce                         1/2cup

385 Calories

Garlic Chicken

Skinless chicken breast sautéed light      5oz

Light soy sauce                     2tsp

Garlic clove                            1/2cup

Onion                                       1/2cup

Bell pepper                            1/2cup

Whole wheat pasta              1/2cup

Cantaloupe melon           3/4cup

380 Calories

Broiled Skinless Chicken Breast            5oz

Steamed Spinach                                      1cup

Wheat Roll                                                  1

Grapes                                                         1cup

315 Calories

Seasoned Broiled Halibut

Broiled Halibut             5oz

Lemon                              1/4oz

Garlic powder                1tsp

Asparagus                        1cup

Cantaloupe melon         1cup