| Local - Low-Fat Traditional - 1600 Calorie Plan | |||||||||
| Week 1 | Calories | Protein | Carbs | Fiber | Fat | Saturated Fat | Cholesterol | Sodium | |
| Blueberry Pancakes | 360 | 12 | 54 | 3 | 13 | 4 | 70 | 1030 | |
| Orlean's Tuna Salad | 600 | 41 | 86 | 10 | 7 | 1 | 35 | 820 | |
| Chicken Pizza | 540 | 31 | 72 | 12 | 15 | 5 | 45 | 1140 | |
| Wednesday | 1500 | 84 | 212 | 25 | 35 | 10 | 150 | 2990 | |
| Fruit Ambrosia | 390 | 10 | 73 | 9 | 10 | 5 | 0 | 160 | |
| Turkey Ham Salad | 590 | 26 | 82 | 3 | 16 | 7 | 50 | 1050 | |
| Turkey Chili | 600 | 23 | 63 | 8 | 28 | 8 | 70 | 930 | |
| Thursday | 1580 | 59 | 218 | 20 | 54 | 19 | 120 | 2140 | |
| Ratatouille Omelet | 170 | 20 | 19 | 6 | 3 | 0 | 0 | 450 | |
| Szechuan Turkey Burger | 560 | 31 | 75 | 10 | 17 | 5 | 85 | 1300 | |
| Baked Atlantic Salmon | 420 | 32 | 48 | 6 | 10 | 2 | 75 | 290 | |
| Friday | 1150 | 83 | 142 | 22 | 30 | 7 | 160 | 2040 | |
| Omelet Pomodoro | 220 | 21 | 14 | 4 | 8 | 4 | 15 | 730 | |
| Mirkin Burger | 450 | 20 | 70 | 9 | 11 | 3 | 10 | 1050 | |
| Italian Chicken | 620 | 58 | 58 | 8 | 16 | 4 | 115 | 800 | |
| Saturday | 1290 | 99 | 142 | 21 | 35 | 11 | 140 | 2580 | |
| Plain Bagel with Cream Cheese | 404 | 20 | 88 | 2 | 6 | 2 | 17 | 579 | |
| Meatloaf Sub | 605 | 34 | 82 | 8 | 18 | 5 | 82 | 89 | |
| Cioppino Seafood Medley | 550 | 36 | 64 | 3 | 16 | 6 | 100 | 880 | |
| Sunday | 1559 | 90 | 234 | 13 | 40 | 13 | 199 | 1548 | |
| Blueberry Muffin | 470 | 12 | 91 | 1 | 6 | 4 | 25 | 450 | |
| Blue Crab Ravioli Soup | 480 | 21 | 64 | 7 | 16 | 5 | 50 | 1050 | |
| Mexican Style Burrito | 450 | 23 | 66 | 15 | 12 | 3 | 45 | 1610 | |
| Monday | 1400 | 56 | 221 | 23 | 34 | 12 | 120 | 3110 | |
| Greek Stuffed Mushroom | 440 | 23 | 60 | 8 | 13 | 8 | 35 | 750 | |
| Grilled Turkey Ham & Cheese | 650 | 20 | 92 | 7 | 15 | 6 | 85 | 1190 | |
| Red Snapper Fish | 530 | 30 | 71 | 5 | 14 | 4 | 55 | 1030 | |
| Tuesday | 1620 | 73 | 223 | 20 | 42 | 18 | 175 | 2970 | |