The Dairy Meal Plan

Last Editorial Review: 1/31/2005

Three servings of dairy a day can help you lose weight and keep your bones strong

By Kathleen Zelman, MPH, RD, LD
WebMD Weight Loss Clinic - Feature

Reviewed By Michael Smith

Recent studies show that the right mix of nutrients in dairy foods can help you burn fat and lose weight if eaten in a reduced-calorie diet. Here's a sample meal plan to help you get started!

Dairy-Rich Menu

1,500-1,600 calories

  • 696 grams of carbohydrates -- 47% of calories

  • 105 grams of protein -- 29% of calories

  • 39 grams of fat -- 24% of calories

Add four ounces of red or white wine for an additional 105 calories.


3/4 cup unsweetened, whole-grain cereal (such as bran flakes)
1/2 cup skim or low-fat milk
3/4 cup blueberries
1/2 cup orange juice
Cafe au lait (strong coffee mixed with 1/4 cup low-fat milk)


Taco Salad with

1 cup mixed greens
3 ounces sliced, grilled, skinless white meat chicken
1/4 cup chopped tomatoes
1 ounce shredded cheddar or Monterey Jack cheese
1/2 cup of black beans
1/4 cup corn
1 or 2 tablespoons of light Italian dressing
Iced tea


Smoothie made with 1cup vanilla yogurt, banana, and ice blended together.


4 ounces grilled mahi mahi topped with mango salsa
1/3 cup steamed brown rice
1 cup vegetable medley containing broccoli, carrots, and cauliflower
Spinach salad with mushrooms, 1 ounce feta cheese crumbles, and light vinaigrette
Whole-wheat dinner roll with one teaspoon fat (olive oil, margarine, or butter)
1/2 cup sorbet
Sparkling water with lemon


Vegetable juice

*This meal plan adds up to:

  • 3/4 cup skim milk

  • 2 ounces of cheese

  • 1 cup of yogurt

SOURCE: Kathleen M. Zelman, MPH, RD/LD, nutrition director, WebMD Weight Loss Clinic.

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