Here are samples for preparing Healthy Menus for Diet :
- Breakfast: one cup strawberries, one-half cup low fat cottage cheese with one tablespoon of sunflower seeds. One slice of whole grain toast.
- Midmorning: one small apple, eight walnuts, two ounces lean sliced chicken breast.
- 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.
- Mid afternoon: six ounces of tofu, one and one-half cups carrot sticks, one tablespoon of pumpkin seeds.
- 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.
- Evening Snack: six whole grain crackers with one ounce sliced cheese and one small apple.
Tips:
- Drink at least six to eight glasses of water per day.
- Choose whole grain breads and cereals.
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
- Eat your foods slower.
- 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.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
- 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.
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 |
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