Weight Loss Center

Osteoporosis Diet Plan - Day 1

Breakfast
1 cup Oatmeal
1/2 cup fat-free milk
5 dried apricots, chopped
1 tbsp chopped nuts
1/2 cup calcium-fortfied orange juice

Method: Cook oatmeal and serve topped with apricots and nuts.

Snack
Small handful pumpkin seeds
Apple

Lunch
1/2 cup fat-reduced cottage cheese
1/4 cup orange segments
1/4 cup grapes
1 tbsp sesame seeds
4 cherry or grape tomatoes
2 cups mixed salad leaves
3 Ryvita

Method: Mix the cheese, orange and grapes together. Put salad leaves in a bowl and top with the cheese. Sprinkle with the seeds. Serve with the tomatoes and Ryvita.

Snack
Handful soy nuts

Dinner
4 oz skinless, boneless chicken breast
1 clove minced garlic
1 tsp oil
1/2 cup tomato sauce
1/2 cup broccoli florets
1 cup spinach
1 tbsp grated Parmesan cheese
1 oz (dry weight) pasta

Method: Thinly slice the chicken. Heat the oil in a non-stick skillet. Add the garlic and cook for 2 minutes. Add the chicken and stir-fry for 2-3 minutes. Add the tomato sauce and broccoli and cook for 5 minutes. Serve over cooked pasta, top with Parmesan, and serve spinach on the side.