If your ideal weight is 105 to 125 pounds:
Breakfast:
Fruit - 3 1/2 ounces
Eggs (boiled or poached) - 1
Bacon (Canadian-style, broiled) - 1/2 ounce
Toast - 2/3 ounce
Butter - 1/6 ounce
Coffee - as desired
Lunch:
Meat (lean) - 3 ounces
Vegetable (cooked or salad) - 3 1/2 ounces
Bread - 2/3 ounce
Butter - 1/6 ounce
Milk (skimmed) - 7 ounces
Coffee or tea - as desired
Dinner:
Clear broth - optional
Meat (lean) - 7 ounces
Vegetable (cooked) - 3 1/2 ounces
Salad - 3 1/2 ounces
Fruit - 3 1/2 ounces
Milk (skimmed) - 7 ounces
Coffee or tea - as desired
If your ideal weight is 125 to 145 pounds:
Breakfast:
Fruit - 3 1/2 ounces
Eggs (boiled or poached) - 1
Bacon (Canadian-style or broiled) - 1 ounce
Coffee - as desired
Lunch:
Meat (lean) - 4 ounces
Vegetable (cooked or salad) - 3 1/2 ounces
Bread - 2/3 ounce
Butter - 1/6 ounce
Coffee or tea - as desired
Dinner:
Clear broth - optional
Meat (lean) - 7 ounces
Vegetable (cooked) - 3 1/2 ounces
Salad - 3 1/2 ounces
Bread - 2/3 ounce
Butter - 1/6 ounce
Fruit - 3 1/2 ounces
Milk (skimmed) - 7 ounces
Coffee or tea - as desired
If your Ideal Weight is 145 to 165 pounds:
Breakfast:
Fruit - 3 1/2 ounces
Eggs (boiled or poached) - 2
Bacon (Canadian-style, broiled) - 1 ounce
Toast - 2/3 ounce
Butter - 1/6 ounce
Coffee - as desired
Lunch:
Meat (lean) - 5 ounces
Vegetable (cooked) - 2 ounces
Salad - 3 ounces
Bread - 2/3 ounce
Butter - 1/6 ounce
Fruit - 3 1/2 ounce
Milk (skimmed) - 7 ounces
Coffee or tea - as desired
Dinner:
Clear broth - optional
Meat (lean) - 9 ounces
Vegetable (cooked) - 3 1/2 ounces
Salad - 3 1/2 ounces
Bread - 2/3 ounce
Butter - 1/6 ounce
Fruit - 3 1/2 ounces
Milk (skimmed) - 7 ounces
Coffee or tea - as desired
If your ideal weight is 165 to 185 pounds:
Breakfast:
Fruit - 3 1/2 ounces
Eggs (boiled or poached) - 2
Bacon (Canadian-style, broiled) - 2 ounces
Toast - 2/3 ounce
Butter - 1/6 ounce
Coffee - as desired
Lunch:
Meat (lean) - 6 ounces
Vegetable (cooked) - 3 1/2 ounces
Salad - 3 1/2 ounces
Bread - 2/3 ounce
Butter - 1/6 ounce
Fruit - 3 1/2 ounces
Milk (skimmed) - 7 ounces
Coffee or tea - as desired
Dinner:
Clear broth - optional
Meat (lean) - 9 ounces
Vegetable (cooked) - 3 1/2 ounces
Salad - 3 1/2 ounces
Bread - 2/3 ounce
Butter - 1/6 ounce
Fruit - 3 1/2 ounces
Milk (skimmed) - 7 ounces
Coffee or tea - as desired
Helpful Information:
Fruits: 3 1/2 ounces = approximately 1/2 cup
Bread: 2/3 ounce = 1 thin slice
Butter: 1/6 ounce = 1/2 pat
Meats: 4 ounces = piece 4 x 3 x 1-inches
Milk: 7 ounces = 1 glass
Vegetables: 3 1/2 ounces = approximately 1/2 cup
Instructions for weighing: Weigh yourself at least twice a week at the same time of day and on the same scale. Wear the same type of clothing if possible.