Breakfast (442kcal)
3/4 cup pure shredded wheat (125kcal)
1 cup low-fat organic milk (100kcal)
1 banana, sliced (105kcal)
1 cup of freshly squeezed orange juice (112kcal) 
Morning Snack (200kcal)
1/4 cup walnuts, chopped (200kcal) 
Lunch (340kcal)
Grilled chicken breast, boneless, small (141kcal)
2 slices whole wheat or whole grain bread (85 per slice x 2 = 170kcal)
1/2 cup cucumber slices (8kcal)
1/2 cup tomato wedges (16kcal)
1 teaspoon fat-free, low-sodium Italian dressing (5kcal) 
Afternoon Snack (152kcal)
3 tablespoons of plain nonfat yogurt (22kcal)
1/4 cup of raisins (130kcal) 
Dinner (645kcal)
3 ounces of beef (158kcal)
1 cup boiled green beans (44kcal)
1 small baked potato (145kcal)
½ tablespoon extra-virgin olive oil (60kcal) 
Dessert (238kcal) 1 small apple (116kcal)
1 cup of 1 % milk (122kcal) 
Total calories – 1779kcal