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" Breakfast  \u2022 1 cup Cheerios \u2022 1/2 cup berries (fresh or frozen) \u2022 1 cup fat-free or low-fat milk \u2022 1/2 whole-grain English muffin, toasted, topped with 1 teaspoon light butter or margarine \u2022 Coffee (if desired)  Mid-morning snack  \u2022 5 pieces dried apricot \u2022 1 cup tea with lemon  Lunch  \u2022 Sandwich: one 6-inch whole-wheat pita, spread with 1 tablespoon light mayonnaise (flavored with 1/2 teaspoon horseradish) and stuffed with 2 ounces deli-style roast beef, 1-ounce slice of reduced-fat Cheddar cheese, 3 tomato slices and lettuce \u2022 6 baby carrots \u2022 1 banana, sprinkled with cinnamon  Afternoon snack  \u2022 8 ounces fat-free plain or light yogurt (any flavor) \u2022 3 vanilla wafers  Dinner  \u2022 3 ounces grilled or broiled salmon (brushed with honey mustard and 1/2 teaspoon dried dill weed before cooking) \u2022 2/3 cup brown rice (garnished with 1 teaspoon toasted nuts) \u2022 3/4 cup sliced asparagus spears, steamed or microwaved, sprinkled with 1 teaspoon Parmesan cheese \u2022 Salad: 1 1/2 cups baby spinach leaves topped with 1 tangerine, peeled and sectioned; 2 scallions, chopped; and 1 tablespoon chopped almonds; drizzled with 1 tablespoon sesame seed vinaigrette salad dressing \u2022 1/2 cup light ice cream (any brand that&amp;#039;s about 100 calories for 1/2 cup) \u2022 Water or other no-cal beverage  Click here for a 2,200-calorie plan for men "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16763/diet-plan-women-1005/?src=shelter_footer>