The National Weight Control Registry is a list of people who have lost at least 30 pounds of excess weight and kept it off for at least one year. When asked about their weight-loss maintenance diet, most women in the registry report consuming about 1300 calories a day and most men, about 1700. Both report consuming just under 25% of their calories from fat. Here is what a day’s menu might look like at those levels:
1300 calories
BREAKFAST
- Whole wheat English muffin, 1 whole
- Tub margarine, 2 teaspoons
- Low-sugar jelly, 2 teaspoons
- Coffee with artificial sweetener
LUNCH
- Turkey sandwich:
- Apple, 1 medium
- Vegetable soup, 1 cup
Turkey breast slices, 3 ounces
American cheese, 1 slice
Mayonnaise, 1 teaspoon
Bread, 2 slices
Pickle, mustard, if desired
AFTERNOON SNACK
- Pear, 1 medium
- Low-fat cottage cheese, 1/2 cup
DINNER
- Spaghetti with meat sauce:
- Italian green beans, 1 cup
- Fruit salad , 1/2 cup
Cooked spaghetti, 2/3 cup
Meat sauce, 1/2 cup
1700 calories
BREAKFAST
- Whole wheat English muffin, 1 whole
- Tub margarine, 2 teaspoons
- Poached egg, 1
- Coffee with artificial sweetener
LUNCH
- Turkey sandwich:
- Apple, 1 medium
- Vegetable soup, 1 cup
- Crackers, 5
Turkey breast slices, 3 ounces
American cheese, 1 slice
Mayonnaise, 1 teaspoon
Bread, 2 slices
Pickle, mustard, if desired
AFTERNOON SNACK
- Pear, 1 medium
- Low-fat cottage cheese, 1/2 cup
- Pretzels, 1 ounce
DINNER
- Spaghetti with meat sauce:
- Italian green beans, 1 cup
- Fruit salad, 1/2 cup
Cooked spaghetti, 1 1/3 cups
Meat sauce, 2/3 cup
