The Dairy Meal Plan
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!
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
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
*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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