Daily Meals Your daily meal, which may be lunch or dinner ( I recommend dinner), should include a wide variety of low-fat, high-fiber foods including lean meat, poultry or fish, fresh or steamed vegetables, a salad and small portion of starch such as brown rice, corn, beans or potatoes. Meal size will vary according to body weight. It should be as follows: 5 ounces of lean meat, poultry or fish. Avoid prepared or processed meat, such as hot dogs and delicatessen-type meats as they are high in sodium and saturated fat. 1-2 cups of steamed vegetables (e.g. green beans, broccoli, cabbage, carrots, etc.) Choose between 1 small baked potato, 1 cup brown rice, 1 and 1/2 cups of whole wheat pasta, or 1 cup peas, beans, lentils or corn with 1 teaspoon of canola margarine. 1-2 cups of garden salad with no more than 2 tablespoons of an olive oil based dressing. Calorie free beverage of choice. For more healthy recipes click here