24/24 Meal Plan

The American Dietetic Association has teamed up with America's milk processors to create a 24/24 Meal Plan that is rich in calcium and low in calories to help people lose weight safely and effectively.

The 24/24 Meal Plan is designed to help you lose weight safely and effectively without starving your body for nutrients. The plan consists of a week's worth of meal plans that provide about 1,600 calories, less than 50 grams of fat and more than 1,000 milligrams of calcium each day - a "formula" that will promote gradual weight loss for most people when combined with regular physical activity. This balanced and sensible approach allows a variety of foods each day, including fruits and vegetables, whole grains, lowfat and fat-free dairy foods, and lean meats. So if you're ready to get started on your "weigh" to losing, follow the simple plan below. And, for healthy balanced eating moving forward, aim to get at least the minimum number of servings in each food group as outlined in the Food Guide Pyramid.

Day 1: Sunday		Calories: 1,550 Fat: 35 g Saturated fat: 7 g Cholesterol: 90 mg Sodium: 2,760 mg Total carbohydrate: 221 g Dietary fiber: 21 g Protein: 89 g Calcium: 1,370 mg
Breakfast	Scrambled eggs (made with 1/2 cup egg substitute and 2 tbsp. fat-free milk) Whole wheat English muffin (1) with jam (1 tbsp.) Cantaloupe (1/4 melon) Water or Coffee with lowfat milk (2 tbsp.)
Lunch	Tomato Basil Soup (made with fat free milk) Oyster crackers (1/3 cup) Spinach salad (2 cups baby spinach, 1 tbsp. bacon bits, 1/3 cup sliced mushrooms, 1/2 cup mandarin oranges) Light balsamic vinaigrette dressing (2 tbsp.) Crystal Lite
Snack 1	1/2 cup fat-free milk Gingersnap cookies (3)
Dinner	Roasted pork tenderloin (3 oz.) Instant mashed potatoes (1/2 cup, made with fat-free milk in place of water) Steamed broccoli (1 cup) tossed with lemon juice and dijon mustard (1 tsp.) Whole grain dinner roll (1) Fat-free milk (1 cup)
Snack 2	Lowfat microwave popcorn (3 cups) Sugar-free lemonade (1 cup)

Download the entire 24/24 meal plan.