You've probably heard and tried it all before. This innovative Dieter's Resource gets you back to basics,
with some new information that just may surprise even the most seasoned calorie counter.

 
 

Every weekend is full of possible pitfalls for even the most dedicated dieter. Here you’ll find a plan that will take you from Friday through Sunday, feeling healthy, wise and very satisfied.

Calorie count:

For most moderately active women, 1500 calories per day should promote gradual, sustainable weight loss. Here are some sample menus that help cut calories without cutting taste – and they are loaded with nutrient-rich foods your body needs for good health.

  • 1 cup whole grain cereal
  • 1 cup raspberries or sliced strawberries
  • 1 cup Over the Moon Fat Free milk
  • Coffee or tea (try using Over the Moon Fat Free milk instead of cream to get the rich and creamy taste you crave without the fat and calories)
Nutrition Facts Day 1: 1452 calories, 36 g fat, 11 g saturated fat, 194 mg cholesterol, 30 g fiber, 99 g protein, 743% DV Vitamin A, 157% DV Vitamin C, 110% DV Calcium, 90% DV Iron
  • Peanut butter and jelly sandwich (2 slices wheat bread with 2 Tbsp peanut butter and 1 Tbsp fruit spread)
  • 1 large apple or orange
  • Calorie-free beverage of choice (water with lemon, diet soda, tea, coffee, etc.)
Nutrition Facts Day 1: 1452 calories, 36 g fat, 11 g saturated fat, 194 mg cholesterol, 30 g fiber, 99 g protein, 743% DV Vitamin A, 157% DV Vitamin C, 110% DV Calcium, 90% DV Iron
  • 5 ounces broiled or grilled boneless chicken breast
  • 5 inch baked sweet potato, topped with 1 tsp butter
  • Greek Salad (2 cup tossed field greens, topped with grated carrots, cucumber, chopped tomatoes and 1 Tbsp feta cheese crumbles), drizzled with 2 Tbsp fat-free vinaigrette dressing
  • Calorie-free beverage of choice
Nutrition Facts Day 1: 1452 calories, 36 g fat, 11 g saturated fat, 194 mg cholesterol, 30 g fiber, 99 g protein, 743% DV Vitamin A, 157% DV Vitamin C, 110% DV Calcium, 90% DV Iron
  • 6 ounces low-fat yogurt topped with 2 Tbsp low-fat granola
Nutrition Facts Day 1: 1452 calories, 36 g fat, 11 g saturated fat, 194 mg cholesterol, 30 g fiber, 99 g protein, 743% DV Vitamin A, 157% DV Vitamin C, 110% DV Calcium, 90% DV Iron
  • Scrambled eggs on the go (½ cup egg whites or egg substitute with 1 Tbsp shredded cheddar cheese and 2 Tbsp salsa, prepared using cooking spray) stuffed into ½ whole wheat pita
  • 1 orange
  • 8 ounces Over the Moon Fat Free milk
Nutrition Facts Day 2: 1521 calories, 40 g fat, 13 g saturated fat, 180 mg cholesterol, 111 g protein, 190 g carbohydrate, 25 g fiber, 145% DV Vitamin A, 260% DV Vitamin C, 150% DV Calcium, 70% DV Iron.
  • Deli sandwich (2 slices light wheat bread with 3 slices roasted turkey breast or ham, 1-ounce slice low-fat Swiss or cheddar cheese, 2 lettuce leaves, 2 slices medium tomato, and 2 tsp mustard)
  • 1 cup grapes
  • Calorie-free beverage of choice
Nutrition Facts Day 2: 1521 calories, 40 g fat, 13 g saturated fat, 180 mg cholesterol, 111 g protein, 190 g carbohydrate, 25 g fiber, 145% DV Vitamin A, 260% DV Vitamin C, 150% DV Calcium, 70% DV Iron.
  • 5 ounces grilled salmon
  • 1 cup herbed couscous, prepared with 1 tsp olive oil
  • 1 cup cooked summer squash or zucchini
  • 1 cup Over the Moon Skinny "Potato" Soup
  • Calorie-free beverage of choice
Nutrition Facts Day 2: 1520 calories, 36 g fat, 12 g saturated fat, 180 mg cholesterol, 112 g protein, 196 g carbohydrate, 24 g fiber, 145% DV Vitamin A, 245% DV Vitamin C, 155% DV Calcium, 70% DV Iron.
  • 1 cup Over the Moon Fat Free chocolate milk
  • 2 graham cracker squares
Nutrition Facts Day 2: 1521 calories, 40 g fat, 13 g saturated fat, 180 mg cholesterol, 111 g protein, 190 g carbohydrate, 25 g fiber, 145% DV Vitamin A, 260% DV Vitamin C, 150% DV Calcium, 70% DV Iron.
  • 1 cup oatmeal (tip: cook in 1 cup Over the Moon Fat Free milk rather than water to boost the calcium and protein as well as the flavor) topped with 2 Tbsp raisins or dried cranberries and 2 Tbsp chopped nuts
  • 1 peach
  • Coffee or tea
Nutrition Facts Day 3: 1509 calories, 39 g fat, 8 g saturated fat, 108 mg cholesterol, 1741 mg sodium, 247 g carbohydrate, 31 g fiber, 63 g protein, 245% DV Vitamin A, 470% DV Vitamin C, 88% DV calcium, 60% DV iron
  • Grilled cheese sandwich (2 slices light wheat bread spread with 2 tsp soft margarine, 2 slices low-fat cheddar cheese)
  • 1 cup tomato soup (prepare with Over the Moon Milk)
  • 1 apple
Nutrition Facts Day 3: 1509 calories, 39 g fat, 8 g saturated fat, 108 mg cholesterol, 1741 mg sodium, 247 g carbohydrate, 31 g fiber, 63 g protein, 245% DV Vitamin A, 470% DV Vitamin C, 88% DV calcium, 60% DV iron
  • Shrimp stir fry (sauté 8-10 shrimp in 2 tsp. olive oil with 1-2 cups combination of broccoli, peppers, carrots, and onions)
  • 1 cup brown rice
  • 1 cup pineapple chunks
  • Calorie-free beverage of choice
Nutrition Facts Day 3: 1509 calories, 39 g fat, 8 g saturated fat, 108 mg cholesterol, 1741 mg sodium, 247 g carbohydrate, 31 g fiber, 63 g protein, 245% DV Vitamin A, 470% DV Vitamin C, 88% DV calcium, 60% DV iron
  • 4-ounce pudding cup (or make instant pudding with Over the Moon Fat Free milk)
Nutrition Facts Day 3: 1509 calories, 39 g fat, 8 g saturated fat, 108 mg cholesterol, 1741 mg sodium, 247 g carbohydrate, 31 g fiber, 63 g protein, 245% DV Vitamin A, 470% DV Vitamin C, 88% DV calcium, 60% DV iron


Every day provides countless snacking opportunities. Smart snacking is an important part of a healthy diet and can be easily incorporated into your daily routine. Adding 100-calorie, nutrient-dense snacks between meals may offer health benefits such as boosting energy, filling nutrient gaps, preventing overeating later in the day, and helping maintain your blood sugar levels within normal levels.

Here are some 100-calorie snack options to help you conquer cravings while getting important nutrients to fuel your busy lifestyle.

Most fruits and vegetables are loaded with nutrients and fiber, but not a lot of calories. Look at all you can enjoy for only 100 calories each!

  • 25 grapes
  • 2 cups raspberries – loaded with nearly 14 grams of fiber
  • 1 cup (about 25) cherries
  • 1 cup steamed edamame (look for these in the frozen foods section )
  • 10 baby carrots dipped in ¼ cup of hummus
  • ½ cup red bell pepper strips dipped in 2 Tbsp light ranch dressing

Dairy products are loaded with calcium and protein and a great 100-calorie choice any time of day.

  • 1 cup of Fat Free Over the Moon milk
  • 1 string cheese wrapped in a slice of deli turkey or ham
  • 6 ounces low-fat cottage cheese
  • 2 Tbsp spreadable cheese on 3 whole grain crackers
  • 6 ounces light fruit yogurt
  • 4-ounce pudding cup

Chilly weather brings its own set of comfort food temptations that can be kept at bay with these choices — all only 100 calories each!.

  • A packet of oatmeal made with water – sprinkle with cinnamon and a few raisins to add sweetness
  • A packet of hot chocolate – check the label; some varieties also provide some calcium
  • Mini-pizza – toast ½ english muffin; top with tomato sauce and just a sprinkle of reduced fat mozzerella
  • Warm up a cup of Over the Moon Fat Free Chocolate Milk!