Has anyone else noticed that diet plans never really show you how to eat? I mean what is breakfast supposed to be? Cereal, milk, toast, juice, eggs...that's what the box of cornflakes looked like when I was growing up during the '80s. Here's a stab at what 1500 calories looks like spread out. So if you're into three meals, snacking all day, or have no time, take a stab at this list and make your healthy lifestyle aspirations a reality.
Three Meals with 1 snack
Breakfast
•1 cup 1% low fat milk or fat-free milk (90-110 calories, 8 g protein) or 1 container of low fat yogurt (80-100 calories, 5-7 g protein)
•½ cup fruit (frozen or fresh) 60-80 calories 0 g protein, 2-4 g fiber
•1 egg (70-90 calories, 7-8 g protein) or ½ cup egg substitute (60 calories, 8-12 g protein)
•¾ -1 cup of any whole grain cereal that contains at least 5 g of fiber and <200 calories
• Total= 440-500 calories, 12-18 g protein, 5-10 g fiber
Lunch
•1 cup low sodium soup <120 calories, 2-3 g fiber
•1-2 cups of salad greens with 2 TBS of dressing that is <80 calories
•1 cup of yogurt (80-110 calories) or 1 sugar free container of pudding (60-80 calories)
•Turkey sandwich made on 2 slices low calorie bread (100 calories or less for 2 slices) with mustard and 2-4 slices of low-sodium turkey-available in the deli
•Total=380 calories, 13 g protein, 8-12 g fiber
Snack:
1 small apple with 1 TBS natural peanut butter 190 calories, 3 g protein, 3-4 g fiber
Dinner
•1-3 to 4 oz chicken breast, skin removed, 100-150 calories 15-21 g protein
1 cup of non-starchy vegetables, sautéed in non-stick spray and herbs, 30-50 calories, 2-4 g fiber, 1 g protein
•½-3/4 cup pick one:
Pasta, potatoes, corn, rice, beans, or 1 slice of bread
80-150 calories, 2-4 g protein, 1-5 g fiber
•Total=280-350 calories, 19-26 g protein, 7-10 g fiber
Dinner
•1-3 to 4 oz chicken breast, skin removed, 100-150 calories 15-21 g protein
•1 cup of non-starchy vegetables, sautéed in non-stick spray and herbs, 30-50 calories, 2-4 g fiber, 1 g protein
•½-3/4 cup pick one:
Pasta, potatoes, corn, rice, beans, or 1 slice of bread
80-150 calories, 2-4 g protein, 1-5 g fiber
•Total=280-350 calories, 19-26 g protein, 7-10 g fiber
Three meals, 2-3 snacks
Breakfast
•1 cup 1% low fat milk or fat-free milk (90-110 calories, 8 g protein) or 1 container of low fat yogurt (80-100 calories, 5-7 g protein)
•¾ -1 cup of any whole grain cereal that contains at least 5 g of fiber and <200 calories
•Total=200-300 calories, 9-13 g protein, 5-12 g fiber
AM Snack
1 serving of whole grain crackers (100 calories or less, 2-3 g protein); 1 low fat cheese stick, about 50-80 calories, 3-5 g protein, 2 g fiber
Lunch
•1 cup low sodium soup <120 calories, 2-3 g fiber
•1-2 cups of salad greens with 2 TBS of dressing that is <80 calories
Grilled cheese sandwich made with 2 slices low calorie bread, 1-2 slices low fat cheese no more than 120-130 calories, 4-6 g protein
•Total=380-450 calories, 6-9 g protein, 7-11 g fiber
Snack
•1 small container of yogurt (60-80 calories, 3-5 g protein)
•¼ cup fresh or frozen fruit
•Total=140-170 calories, 3-6 g protein, 3 g fiber
Dinner
Turkey burger & sweet potato fries
For the burger
Shape 1/2 cup lean ground turkey shaped into a pattie, grill or cook over stove top.
Serve over a 100 calorie sandwich bun.
360 calories, 28-32 g protein, 5 g fiber (due to bun)
Fries
Pre-heat oven to 350 degrees, slice 1 medium sweet potato into fry shapes, sprinkle with Cajun seasoning. Spray a cookie sheet with non-stick spray and bake for 18-20 minutes
•Calories=100-130 calories, 3-4 g fiber
•Total=460 calories, 28-33 g protein, 5-8 g fiber
On-The-Go
Breakfast
1 protein shake 190-250 calories, 8-15 g protein
1 small banana, apple, or orange 60-150 calories, 2-4 g fiber
Lunch
•6 inch sub with vegetables, low calorie dressing, 2 squares of cheese, on whole grain bread
•250-350 calories, 5-12 g protein
•1 container of yogurt or pudding 80-120 calories, 3-5 g protein
Snack
Small bowl of chili (i.e. Wendy's)
•250 calories, 8 g protein
Dinner
•Grilled chicken sandwich no cheese or mayo (350 calories, 15 g protein)
•1 fruit and yogurt parfait (170 calories, 3-5 g protein)
