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| SAMPLE 1-DAY 1,600 CALORIES | Calories | Carbs | Fat | Cholest | Protein | Salt | Fiber | Calcium | Iron | Vit A | Vit C |
| BREAKFAST | |||||||||||
| Toast, 2 slices 7-grain, cinnamon, honey | 230 | 49 | 2 | 0 | 6 | 313 | 5 | 87 | 3 | 6 | 1 |
| V8 | 43 | 10 | 0 | 0 | 1 | 612 | 2 | 25 | 1 | 2653 | 63 |
| Banana (1) | 104 | 27 | 1 | 0 | 1 | 1 | 3 | 7 | 0 | 92 | 10 |
| MID-MORNING SNACK | |||||||||||
| Smoothie, Tropical Tofu | 138 | 21 | 4 | 0 | 6 | 9 | 1 | 261 | 4 | 77 | 29 |
| LUNCH | |||||||||||
| Cabbage Vegetable Soup | 131 | 26 | 2 | 0 | 6 | 203 | 8 | 141 | 4 | 5667 | 110 |
| JELL-O FAT FREE, .5C | 8 | 0 | 0 | 0 | 1 | 61 | 0 | 3 | 0 | 0 | 0 |
| Milk 2%, 1 Cup | 100 | 13 | 0 | 5 | 9 | 144 | 0 | 352 | 0 | 499 | 3 |
| AFTERNOON SNACK | |||||||||||
| Celery, 2 stalks, peanut butter | 68 | 3 | 6 | 0 | 3 | 75 | 1 | 15 | 0 | 38 | 2 |
| SUPPER | |||||||||||
| Shrimp Kabob | 259 | 19 | 3 | 258 | 37 | 266 | 4 | 111 | 5 | 2881 | 163 |
| Dessert - 1/2 apple and 1 oz cheddar cheese | 152 | 10 | 9 | 29 | 7 | 176 | 1 | 209 | 0 | 334 | 3 |
| Wine, red, 4oz (1) | 82 | 2 | 0 | 0 | 0 | 5 | 0 | 9 | 0 | 0 | 0 |
| EVENING SNACK | |||||||||||
| Popcorn no butter | 162 | 25 | 6 | 0 | 4 | 296 | 5 | 3 | 1 | 62 | 0 |
| DAILY TOTAL | 1477 | 205 | 33 | 292 | 81 | 2162 | 30 | 1223 | 18 | 12309 | 384 |
| GOAL | 1600 | 300 | 53 | 300 | 60 | 2400 | 25 | 1200 | 15 | 4000 | 60 |
| DIFFERENCE | (123) | (95) | (20) | (8) | 21 | (238) | 5 | 23 | 3 | 8309 | 324 |