sample meal plan for weight loss with exercise.

2/3 cup oatmeal ½ c banana 1 c nonfat milk	Fruit or veggie w 1/4c cot chee or yogurt	3oz turkey meat whole wheat bread 1 c fruit juice ½ c broth based soup	½ c jello 1 c fresh fruit	3oz skinless grilled turkey breast baked pota, 1c mixed veggies 1 c fruit ¾ c brown rice
2 waffles with lt syrup 2/3 c OJ	1 tbs PB on Celery	2 oz Ham whole wheat bread light spread baked tater ½ c fruit	Bran muffin (fat free) ½ c lowfat milk	½ slice pizza with a salad and lowfat dressing or yogurt dressing 1c fruit orveg
1c Oat cereal with 1c Fruit and 1c Fatfree milk	Cliff or balance bar	½ turk chili 1oz lf chedder ½ sourdough roll ½ c fruit 1 c milk	½ frozen yogurt	5 oz grilled or broiled salmon 1c veggies and roll potato
3 egg whites piece of toast with butter or spread of nutella 2/3 c oj and 1c nf milk	½ c plain peanuts	3 oz tuna light mayo on wheat bread 1 c fruit juice	A rice cake and some peanut butter 1 tbs	4 oz red lean meat potato mixed veggies steamed
Bagel with lf cream cheese 1c milk 1c fruit 2/3 OJ	1 chobani yogurt (its heaven)	Baked potato wee bit of SC or butter turkey hot dog and bun light spread	½ c frozen yogurt wee piece of angel food cake	2 c pasta, light red sauce marinara 2 oz broiled chick breast mixed veggies romaine salad with lf dressing or yog dress