Meal Plan for Tucson Medical Weight Loss

• Breakfast: 1 poached egg on half a slice of wholemeal toast spread with 1 teaspoon of low-fat spread and 1 medium tomato grilled (163 calories)
• Lunch/Snack: 1 rounded tablespoon (30g) of tzatziki with 100g cucumber and red pepper sticks (60 calories)
• Dinner: Thai Noodles with Tofu (276 calories)

TOTAL 499 CALORIES

• Breakfast: Red Fruit Salad with 50g Greek yoghurt ( 132 calories)
• Lunch/Snack: 2 clementines (44 calories)
• Dinner: Grilled Sea Bass with Cherry Tomatoes with steamed broccoli and spinach and 70g boiled new potatoes in their skins (330 calories)

TOTAL 506 calories

Snacks That are 100 Calories or Less:

1. 1 slice of parma ham wrapped around a breadstick – 58 calories
2. 1 medium apple – 53 calories
3. 1 round tablespoon of tzatziki with 100g cucumber and red pepper sticks – 60 calories
4. 1 rye crispbread with 30 g light soft cheese – 82 calories
5. 2 clementines and 1 kiwifruit – 73 calories
6. 300g shop bought fresh carrot and coriander soup – 89 calories
7. 1 small glass (150ml) low fat strawberry milkshake – 90 calories
8. 1 slice of fruit loaf – 98 calories
9. 1 hard- boiled egg: 84 calories
10. 15g salted popcorn: 83 calories

Snacks That are 50 Calories or Less:

1. 1 slice of cantaloupe melon - 23 calories
2. 80g apple and grape snack pack - 45 calories
3. 50g cooked jumbo prawns with a squeeze of lemon – 42 calories
4. 1 ginger nut biscuit – 47 calories
5. 3 seafood sticks – 50 calories
6. ½ cup (80g) mango cubes – 46 calories
7. 2 slices of wafer-thin ham wrapped round a celery stick – 43 calories
8. 100g cherry tomatoes – 20 calories
9. 2 Melba toasts spread with 1 level teaspoon of reduced-sugar jam – 34 calories
10. 1 mini pork salami sausage – 38 calories

10 Guilt-Free Treats

1. 6 medium strawberries with 12.5g serving of aerosol cream – 85 calories
2. 50g gradvalax with sauce – 90 calories
3. 175g pot ready-to-eat sugar-free cranberry and raspberry jelly with 80g raspberries – 33 calories
4. 15g cocoa-dusted almonds – 84 calories
5. 1 slice of Parma ham with 3 watermelon balls – 48 calories
6. 10g (around 2 lumps) crystallized ginger – 37 calories
7. 1 small juicy nectarine topped with 2 rounded tablespoons (60g/21/2 oz) of 0% Greek yoghurt with honey – 95 calories
8. 2 mini spring rolls – 90 calories
9. 2 poppadoms – 100 calories
10. 250g (8oz) shop-bought shell-on mussels in garlic butter sauce – 75 calories