57 percent carbohydrate, 20 percent protein, and 23 percent fat.

BREAKFAST: BUCKWHEAT PANCAKES, APPLESAUCE, TOMATO JUICE, EGG WHITES, MARGARINE

• 2 Starches: 1 serving Buckwheat Pancakes

• 1 Fruit: ½ cup applesauce

• 1 Vegetable: ½ cup tomato juice

• 1 Lean Meat: ½ save for lunch, ½ 1 ½ egg whites

• 1 Fat: 1 teaspoon margarine

SNACK: AIR POPPED POPCORN, PEACH

• 1 Starch: 3 cups air popped popcorn

• 1 Fruit: 1 medium peach

LUNCH: BAKED RED SNAPPER ALMANDINE, BANANA-BLUEBERRY OATMEAL BREAD, PLUM, PEAS, SKIM MILK, NON-STARCHY VEGETABLES FOR SALAD, BROCCOLI, MARGARINE

• 2 Starches: 1 ½ in bread, ¼ cup peas on salad

• 1 Fruit: ½ in bread, 1 plum

• 1 Skim Milk: 1 cup skim milk

• 2 Vegetables: 1 cup raw non-starchy vegetables for salad, ½ cup cooked broccoli

• 2 Lean Meats: In the red snapper + ½ lean meat saved from breakfast

• 1 Fat: 1 teaspoon margarine

SNACK: VIRGIN BELLINI, PRETZELS

• 1 Starch: ¾ ounce pretzels

• 1 Fruit: In Virgin Bellini

DINNER: WHOLE-WHEAT COUSCOUS SALAD, ROLL, WATERMELON, SKIM MILK, SIRLOIN STEAK, MARGARINE

• 2 Starches: ½ starch in couscous salad, 1 ½ ounce roll

• 1 Fruit: 1¼ cups watermelon

• 1 Skim Milk: 1 cup milk

• 2 Vegetables: In couscous salad

• 2 Lean Meats: 2 ounce sirloin steak

• 2 Fats: 1 ½ in couscous salad, 1 ½ teaspoons margarine

SNACK: CANNED PEARS, SKIM MILK YOGURT, ALMONDS

• 1 Fruit: ½ cup pears canned in juice

• 1 Skim milk: 6–8 ounces skim milk yogurt (less than 100 calories)

• 1 Fat: 6 almonds