A sample days menu for lose weight

Eating three regularly scheduled meals a day is another part of a healthy diet —a healthy breakfast, a healthy lunch and a healthy dinner every day.
While we know that this isn't always easy, we also know that eating on a schedule will help you avoid between-meal hunger, which often leads to overeating at the next meal.
Here's a 1400-calorie sample one-day menu to use as a guide:

Breakfast 

1/2 cup oatmeal
1/2 cup fruit cocktail in juice 
1 cup plain low-fat yogurt mixed with fruit

Lunch 

2 slices light whole wheat bread
2 oz turkey ham and 1 oz low-fat cheese
1/8 avocado, sliced
alfalfa sprouts
1 tsp mayonnaise
1/2 cup baby carrots
2 Tbsp nonfat dressing for dipping
1 apple

Dinner 

4 oz chicken leg, no skin, baked 
1 cup whole wheat pasta 
4 Tbsp low-fat vinaigrette, 2 for marinade and 2 to toss with pasta (add extra vinegar, lemon juice or water as needed) 
1 cup broccoli and 1 cup zucchini, steamed and tossed with pasta
8 oz. 1% milk

Snack 

1 cup cantaloupe melon 
1/4 cup cottage cheese OR 8 oz skim milk 
1 1/4 cups strawberries—blend with ice for a shake 

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