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...Calorie traditional meal plan breakfast egg c substitute whites or oz ham slice whole wheat bread english muffin oatmeal cereal plain low fat yogurt no salt added cottage cheese fresh frozen berries small fruit milk totals lunch turkey sandwich grilled chicken salad slices crackers sodium sliced boneless skinless breast tbsp grated parmesan lettuce and medium tomato romaine tsp light mayo mustard lemon juice water unsweetened iced tea dinner broiled baked fish lean beef cooked pasta corn potato green steamed vegetables dressing unsalted butter grapes diced melon snack baby carrots with hummus air popped popcorn stalk celery reduced peanut total grams mexican american calories exchange for tortilla...