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Table 1 Typical daily intake during weight loss phase

From: Effects of dairy intake on weight maintenance

Breakfast   
Smoothie made with vanilla shake <300 kcal 1 PM
1 cup berries and 1 banana   2 fruits
Mid-morning snack   
Apple ≈ 70 kcal 1 fruit
Lunch   
Vegetable Stew with Beef entrée <300 kcal 1 PM/diet plan meal
1 cup cooked bell peppers and 1 cup diced tomatoes   2 vegetables
Afternoon snack   
Chocolate shake ≈ 100 kcal 1 PM
Dinner   
3 oz grilled skinless chicken breast 1 medium baked potato <350 kcal 1 PM/diet plan meal
1 cup cooked broccoli   1 vegetable
1 bunch grapes   1/2 fruit
Late-night snack   
Chocolate pudding ≈ 150 kcal 1 PM/diet plan snack
1/2 sliced banana   1/2 fruit