Meal Plan 1
Transcript of Meal Plan 1
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Meal Plan 1
TOTAL CALORIES ~1100
Breakfast
1/2 Banana (50)
1 cup of bran cereal with 8oz 2% (trim) milk (250) 1 black tea or coffee (0)
1 glass of water (0)
Lunch
2 slices wheat bread (140)
Sliced lettuce and tomato (5)
.5oz. of lite mayonnaise (45)
2 slices of roast beef (80)
1 cup of mixed fruit (74)
12 ounces of diet soft drink (0)
Snack
1 medium-sized peach (42)
Dinner
1 small tossed salad (with 2 Tbsp. of lite dressing) (61)
1 cups of cooked pasta (182)
1/2 cup tomato sauce (64)
1 Tbsp grated cheese (22)
12 ounces of water (0)
Snack
11 Almonds (84)
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Meal Plan 2
TOTAL CALORIES ~1107
Breakfast
2 whole wheat low fat waffles (140)
1 pat butter (36) 2 tbsp of maple syrup (100)
1 cup of mixed fruit (74)
1 glass of water (0)
Lunch
1 large tossed salad with 2 Tbsp lite dressing (100)
3 ounces sliced chicken breast (142)
1 cup of low-fat wheat thin crackers (130)
12 ounces of water (0)
Snack
1 medium-sized peach (42)
Dinner
1 small tossed salad (with 2 tbsps of dressing) (61)
3 ounces of grilled skinless chicken breast (142)
1 cup of green beans (44)
1 pat butter (36)
12 ounces of water (0)
Snack
2 graham crackers (60)
Meal Plan 1
TOTAL CALORIES ~1221
Breakfast
1 Cup Orange Juice (55) 1/2 Cup Oatmeal (154)
1 Cup Low-Fat Yogurt (154)
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Black Coffee or Herbal Tea (0)
Snack
Smoothie (170)
(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).
Lunch 2 Slices Whole Wheat Bread (200)
1/2 Cup Tuna (in water only) (90)
Salad (1 small tomato,1/2 cucumber, 1 cup lettuce) with 1 teaspoon lite mayonnaise +
1/2 tbsp olive oil. (116)
Dinner
3.5 oz. (~100g) chicken breast (skinless boneless) - cook in griller. (119)
1 Cup Broccoli (55)
1/2 Cup cooked Brown Rice (108)
Meal Plan 2
TOTAL CALORIES ~1206
Breakfast 1 Slice Whole Wheat Toast with 1 tsp Butter (125)
1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only (54)
8 oz. (1 cup) Trim (1%) Milk (100)
Snack
1 Medium-Sized Banana (105)
Lunch
8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. (194)
Handful Mixed Nuts (.6 oz.)(Almonds, Walnuts, Brazil nuts) (100)
1 Medium Apple (96)
Dinner
Small Baked Potato (128) 3 oz. (~85g) Sirloin Steak (156)
1/2 Cup Mushrooms (10)
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1/4 Cup Onions (17)
1 Teaspoon olive or canola oil (cooking) (30)
1 Cup Mixed Vegetables (90)
Ensure you drink plenty of water - aim for 8-10 glasses per day.
Meal Plan 1TOTAL CALORIES ~1366
Breakfast
2 strips of turkey bacon (70)
2 scrambled eggs (140)
1 piece of wheat / wholemeal toast (100)
1 tea or coffee (0)
1 glass of water (0)
Lunch
3 ounces of turkey (90)
Sliced lettuce and tomato (5)
2 teaspoons of mayonnaise (45)
1 whole wheat bread wrap (130)
1 apple (70)
12 ounces of diet soft drink (0)
Snack
1 cup of sliced carrots (50)
Dinner 1 cup mixed vegetables (108)
1 small tossed salad (with 2 tbsps of lite dressing) (83)
cup brown rice (108)
6 ounces cooked white fish (162)
12 ounces of water (0)
Snack 1 cup of lite yogurt (135)
4 teaspoons granola/muesli (70)
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Meal Plan 2
TOTAL CALORIES ~1354
Breakfast
1 whole wheat bagel (240)
2 tbsp low-fat cream cheese (35)
1 cup low-fat yogurt with fresh berries or mandarins (160)
1 tea or coffee (0)
1 glass of water (0)
Lunch
1 large tossed salad with 2 tbps lite dressing (100)
1/2 cup of tuna (90)
16 low-fat wheat thin crackers (128)
12 ounces of diet soft drink (0)
Snack
1 cup of non-fat yogurt (134) 4 teaspoons granola/muesli (70)
Dinner
1 small sweet potato with 1 pat of butter (96)
3 ounce (cooked) broiled steak (155)
1 cup of waxed beans (40)
12 ounces of water (0)Snack
1 medium banana (105)
1400 Calorie Meal Plan
Diet Plan 1 Diet Plan 2
Breakfast Breakfast
Cantaloupe - 1 cupScrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 eggwhite 1 teaspoon butter).
Fat-Free Milk - 1 cupStrawberries - 1/2 cupEnglish Muffin (with butter and jam) - whole wheat or oat
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English Muffin (dry, whole-wheat) bran + 1 teaspoon butter
Snack Snack
Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)
Graham Crackers (1)Chocolate Milk - 1 cup fat-free milk + 2 tbsp chocolatesyrup.
Lunch Lunch
Fat-Free Milk - 1 cupPeanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbspjelly or jam 2 slices whole wheat bread)Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup)
Small Roll - 2 1/2 inches in size.Satisfying Veggie Salad - (1 cup mixed greens 1/3 cupcarrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup cannedchickpeas 2 tablespoons chopped eggs 2 tablespoonsreduced-calorie dressing)
Dinner Dinner
Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing)Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatlesspasta sauce 2 tablespoons Parmesan 2 teaspoons choppedbasil) Pasta with Broccoli and Chicken (see below)
Treat Treat
Ginger Snaps (3) Frozen Fruit Bar - no more than 80 calories.
Ensure you drink plenty of water - aim for 8-10 glasses per day.
1400 Calorie Recipe
Pasta with Broccoli and Chicken
Ingredients :
4 ounces whole wheat spaghetti or 2 cups ziti 2 cups broccoli florets, coarsely chopped
1 cup sliced cooked chicken breast
4 tablespoons grated Parmesan cheese
4 teaspoons olive oil
Pinch of red-pepper flakes (optional)
Instructions :
Prepare the pasta according to package directions. Drain, reserving 1 cup of the
liquid. Return the liquid to the pot. Place the pasta in a bowl and cover to keep
warm. Bring the liquid to a boil. Add the broccoli, cover, and cook for 4 to 5
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minutes, or until soft, but not soggy. Add the pasta, chicken, cheese, oil, and
pepper flakes (if using). Toss well.
1500 Calorie Meal Plan
TOTAL CALORIES ~1484
Meal 1 Shredded Wheat Cereal - 1 cup (190)
Skim Milk - 1 cups (135)
Strawberries - cup (27)
Meal 2
Scrambled Eggs (4 egg whites, 1 whole egg) (141)
Grapefruit - large (27)
Meal 3
Brown Rice - cup (108)
Grilled Chicken Breast - 110 grams (3 oz.) (142)
Green Beans - 180 grams (6 oz.) (60)
Meal 4
Salmon - 150 grams (4 oz.) (207)
Broccoli - 1 cup (55)
Yams - 150 grams (4 oz.) (132)
Meal 5
Grilled Chicken Breast - 110 grams (3 oz.) (142)
Light Italian Dressing - 3 Tbsp (68) Large mixed green salad - 2 cups (50)
Approximate calories: 1484
Meal Ratios: Protein 35%, Carbohydrates 50%, Fats, 15%
Vegetarian 1500 Calorie Meal Plan
TOTAL CALORIES ~1513Breakfast
Chia Smoothie
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1 medium banana (105)
1/2 cup blueberries (40)
2 tablespoons chia seeds (170)
3/4 cup plain almond milk (45)
Morning Snack
9 pecan halves (90)
Lunch
1 medium avocado (227)
8 reduced fat woven wheat crackers (137)
hot sauce to taste (0)
Afternoon Snack
1 medium apple (93)
1 tablespoon natural peanut butter (105)
Dinner
Black Bean Pasta with a Salad
1/2 cup black beans (105)
1 cup marinara sauce (129) 1 cup cooked spinach pasta (185)
2 cups tossed salad (42)
2 tablespoons lite vinaigrette dressing (40)
Sample Meal Plan
Breakfast
1 cup corn flakes1 cup skim milk
1 cup orange juice
1 tablespoon honey
Herbal tea
Morning Snack 1 cup baby carrots
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1 Tablespoon ranch dip
Lunch
3 oz. turkey
1 oz. Swiss cheese
3 slices whole wheat bread
1 tablespoon mayo
Lettuce, tomato, onion and pickles
Afternoon Snack
1 cup plain yogurt
1 banana
Dinner
3 oz. baked tilapia
1 cup pasta
2 cups mixed green salad
1 tablespoon olive oilLemon and vinegar
What About the Mayo Clinic Fad Diet?
For many years now, people have been using a crash/fad diet often referred to as the "Mayo Clinic Diet" - despitethe diet having no connection or endorsement with the Mayo Clinic. This crash diet was very low-calorie, andnutritionally unbalanced. It bears no resemblance to the official Mayo Clinic Plan.
Food GuidelinesThe Mayo Clinic Healthy Weight Pyramid emphasizes fruit and vegetables - which are allowed to be eaten inunlimited quantities. Other carbohydrates, such as grains, play a lesser role in the pyramid.
The diet is one of the most healthful and natural diets to be found. Consuming ample amount of vegetables willnot only provide a nutritionally-rich diet - but will also lead to satiation - hopefully leading to a desire to eat lesssugary and fatty foods.
Sample Meal Plan
This is a 1200 Calorie Meal plan based on the Mayo Clinic Healthy Weight Pyramid.
Breakfast1 large banana1 cup bran cereal
http://www.everydiet.org/diet/mayo-clinic-planhttp://www.everydiet.org/diet/mayo-clinic-planhttp://www.everydiet.org/diet/mayo-clinic-planhttp://www.everydiet.org/diet/mayo-clinic-plan -
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1 cup fat-free milkHerbal teaLunch Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspooncurry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast2 cups raw baby carrots, jicama and bell pepper strips1 medium appleWaterDinner Cod with lemon and capers3/4 cup steamed green beans1/2 cup sliced beetsSalad made with 1 cup Romain, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamicvinegar and 1 teaspoon extra-virgin olive oil1 nectarineSparkling water with lemonSnack (any time)1 small pear
NUTRIENT ANALYSIS
Calories 1,208 Cholesterol 115 mg
Protein 81 g Sodium 1,413 mg
Carbohydrate 198 g Fiber 36 g
Total fat 18 g Potassium 3,302 mg
Saturated fat 4 g Calcium 541 mg
Monounsaturated fat
6 g
7 day cabbage soup meal plan - example outline
Day 1
Homemade cabbage soup, plus any fruit, apart from bananas.
Day 2
Homemade cabbage soup, plus other vegetables, including a baked potato with butter fordinner (potatoes are off-limits on other days)
Day 3
Homemade cabbage soup, plus other fruits and vegetables.
Day 4
Homemade cabbage soup, plus anything up to 6 bananas and fat-free milk.
Day 5
Homemade cabbage soup, plus 6 tomatoes and up to 450 grams of meat or fish.
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Day 6
Homemade cabbage soup, plus meat(beef) and vegetables.
Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.
No bread, carbonated beverages, or alcohol.
Cabbage Soup Recipe
6 large green onions
2 green peppers
1 or 2 cans of tomatoes (diced or whole)
1 bunch celery
1/2 head cabbage 1 package Lipton Soup Mix
1 or 2 cubes bouillon (optional)
1 48 oz. can V8
Juice (optional)
Season to taste (salt, pepper, parsley, curry, garlic powder, etc).