Sunday, February 20, 2011

Healthy Menus for Diet


 Here are samples for preparing Healthy Menus for Diet :

  1. Breakfast: one cup strawberries, one-half cup low fat cottage cheese with one tablespoon of sunflower seeds. One slice of whole grain toast.
  2. Midmorning: one small apple, eight walnuts, two ounces lean sliced chicken breast.
  3. Lunch: three cups salad consisting of dark green lettuce, broccoli, cauliflower and tomatoes with two teaspoons of walnut oil, two ounce organic beef patty served on a whole grain roll.
  4. Mid afternoon: six ounces of tofu, one and one-half cups carrot sticks, one tablespoon of pumpkin seeds.
  5. Dinner: one-half cup whole wheat spaghetti with one-forth cup organic marinara sauce and two ounces ground turkey. Two cups cooked green vegetables such as asparagus, spinach or broccoli drizzled with two teaspoons flax oil.
  6. Evening Snack: six whole grain crackers with one ounce sliced cheese and one small apple.
Tips:
  1. Drink at least six to eight glasses of water per day.
  2. Choose whole grain breads and cereals.
  3. Commit to consuming 4 - 6 small meals and snacks everyday. 
  4. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  5. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  6. Eat your foods slower. 
  7. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 
  8. Avoid foods that are high in fat and calories. 
  9. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 
  10. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
Here are Healthy Menus for Diet based on amount of calories :

1. 2200 Calories
 Breakfast

Amount Item Protein Carbs Fats Calories

12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1.5 cup cottage cheese - 1% fat 42.00 9.00 3.00 246.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55

0.5 cup fruit cocktail 0.51 29.76 0.09 114.40

Total: 43.35 40.80 4.82 387.95
AM Snack

1 each apple-medium with peel 0.30 21.10 0.00 81.00

1 each Banana-medium 8 inch 1.20 26.70 0.60 105.00

Total: 1.50 47.80 0.60 186.00
Lunch

1 each apple-medium with peel 0.30 21.10 0.00 81.00

2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

2 cubic inch cheddar cheese 8.47 0.44 11.27 136.88

.15 cup mayo 0.32 8.47 11.77 137.37

3 ounce turkey breast/white meat 25.50 0.00 0.60 114.75

Total: 40.58 53.96 25.64 610.00
PM Snack

2 each bread-slice rye 7 grain 10.00 72.00 4.00 180.00

4 tsp jelly-any fruit flavor 0.00 16.00 0.00 56.00

2 tbps peanut butter 8.00 7.00 16.30 190.00

Total: 18.00 95.00 20.30 426.00
Dinner

4 ounces chicken breast/ white meat 35.20 0.00 4.00 187.00

1.5 cup rice-white cook steamed 9.00 93.00 0.00 246.00

4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00

0.25 cup croutons-plain 9.00 5.50 0.50 30.50

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

Total: 54.50 120.00 8.90 592.50
 

Grand Total: 157.93 357.56 60.26 2202.45

2. 1600 Calories
Breakfast

Amount Item Protein Carbs Fats Calories

12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 cup Milk 8.00 11.00 5.00 120.00

1 tbps cream,fluid,half and half 0.44 0.65 1.73 19.55

1.5 cups cheerios 4.50 34.50 3.00 165.00

Total: 12.98 46.26 9.73 305.22
AM Snack

1 each apple-medium with peel 0.30 21.10 0.00 81.00

Total: 0.30 21.10 0.00 81.00
Lunch

2 each bread whole wheat-slice 6.00 24.00 2.00 140.00

1 each orange-medium 1.10 17.40 0.30 69.00

.15 cup mayo 0.32 8.47 11.77 137.37

2 ounces turkey breast/white meat 17.00 0.00 0.40 76.50

12 ounces Coca Cola-diet w/ caffine 0.00 0.40 0.00 0.00

Total: 24.42 49.96 14.47 422.87
PM Snack

1 each banana-med. 1.20 26.70 0.60 105.00

Total: 1.20 26.70 0.60 105.00
Dinner

5 ounces Halibut - broiled 37.50 0.00 5.00 198.75

1 cup rice-white cook steamed 6.00 62.00 0.00 164.00

1 tbps Thousand island-reduced cal. Kraft 0.00 3.00 1.00 20.00

1 spear broccoli 4.50 7.90 0.50 42.00

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

Total: 84.50 82.40 10.90 660.75
 

Grand Total: 123.39 226.42 35.70 1574.84


3. 1300 Calories
Breakfast

Amount Item Protein Carbs Fats Calories

12 ounces coffee-w/caffeine 0.40 1.40 0.00 8.00

1 each Bagel-plain, Lenders Bake Shop 8.00 42.00 2.00 210.00

2 tbsp Peanut butter- creamy 8.60 5.70 16.40 190.00

1 tbsp Cream, fluid, half and half 0.44 0.65 1.73 19.55

Total: 17.44 49.74 20.12 427.55
AM Snack

1 each apple-medium with peel 0.30 21.10 0.0 81.00

Total: 0.30 21.10 0.0 81.00
Lunch

3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

12 ounces Coca cola- diet w/ caffeine 0.00 0.40 0.00 0.00

.25 cup Croutons-plain 9.00 5.50 0.50 30.50

1 large Salad-lrg. Garden w/tomato and onion 2.60 19.00 0.80 98.00

4 tbps Thousand island-reduced cal. Kraft 0.00 12.00 4.00 80.00

Total: 38.00 36.90 8.30 348.75
PM Snack

1 each apple-medium with peel 0.30 21.10 0.0 81.00

Total: 0.30 21.10 0.0 81.00
Dinner

3 ounces chicken breast/ white meat 26.40 0.00 3.00 140.25

1 cup pasta, corn cooked 3.68 39.07 1.07 176.40

1 small salad-sm. Garden w/tomato, onion 1.30 9.50 0.40 49.00

2 tbps thousand island- reduced cal. Kraft 0.00 6.00 2.00 40.00

Total: 31.38 54.57 6.42 405.65
 

Grand Total: 87.43 183.42 34.85 1343.95