This menu allows you to eat as you wish, whether you're cooking for the family or on the go. The only rule: To keep within the 1,200 calorie daily limit, you must eat one meal from each category. Each day, you can also have one 50-calorie snack.
Breakfast
- Granola Delight: Mix 1/2 cup low-fat granola with a 6-oz. container plain low-fat yogurt and 8 dried apricot halves, chopped (290 calories)
- Triple-Berry Smoothie: In blender, place 1 package regular-flavor instant oatmeal (about 1/3 cup), 1 cup frozen mixed berries, 1/2 cup calcium-fortified orange juice, 1/2 cup fat-free milk, and 1 tsp honey; blend till smooth (300 calories)
- Whole-Grain Pancakes with peaches and raspberries (275 calories)
- Breakfast Tortilla Stack with fresh tomato salad. Serve with 6 oz. orange juice (275 calories)
- Spinach and Feta Frittata with a side of fruit salad (210 calories)
Eating out?
These menu picks from popular restaurants fit into your plan:
- Dunkin' Donuts: Egg White Turkey Sausage Flatbread sandwich (280 calories)
- Starbucks: Valentia Orange Cake (290 calories)
- Jamba Juice: Jamba Light Smoothie (any flavor, 24 oz., 290-310 calories)
Lunch
- Spinach Salad: Top 2 cups baby spinach leaves with 3 oz. cooked skinless chicken breast, sliced; 1/4 cucumber, sliced; 2 radishes, sliced; 1/3 cup cantaloupe cubes; and 2 Tbsp. pistachios. Drizzle with a mix of 1 Tbsp. lime juice, 1 tsp. raspberry vinegar, 1 tsp olive oil, 1 tsp. honey, and salt. Serve with 2 Ak-Mak Stone Ground Sesame Crackers (400 calories)
- Veggie Burger Olé: Place 1 black bean veggie burger (cooked per package instructions) on a split whole wheat mini pita with 2 Tbsp. salsa and 2 thin avocado slices. Serve with 1 cup mango chunks (fresh or frozen, thawed) and 1/2 cup plain fat-free yogurt (405 calories)
- Spicy Roast Beef Sandwich: Spread 1 Tbsp. horseradish mustard on 2 slices whole-grain bread. Top with 3 oz. lean deli-sliced roast beef, 1/4 cup watercress sprigs, and 1 plum tomato, sliced. Serve with 1 kiwi or 1 apricot, cut up, with 10 raspberries (410 calories)
- Curried Tuna Salad: Mix together 3 oz. water-packed tuna (white or light); 1/2 small red apple, chopped; 2 Tbsp. finely chopped celery; 2 Tbsp. raisins; 1 Tbsp. light mayonnaise; 1 Tbsp. plain fat-free yogurt; 1 tsp. lemon juice; and 1 tsp. curry powder. Serve over greens, with 4 Triscuits and 1 mini Babybel Light cheese (410 calories)
Eating out?
These menu picks from popular restaurants fit into your plan:
- Quiznos: Side Chopped Salad with Fat Free Balsamic Vinaigrette (135 calories) and one sandwich: Roadhouse Steak Sammie (195 calories); Cantina Chicken Sammie (205 calories)
- Panera Bread: From Your Pick Two menu (soup and salad):
Low-Fat Vegetarian Black Bean Soup (90 calories)
Low-Fat Vegetarian Garden Vegetable Soup (70 calories)
1/2 Fuji Apple Chicken Salad (260 calories)
1/2 Asian Sesame Chicken Salad (200 calories) - Au Bon Pain: Mediterranean Chicken Salad (290 calories) with Light Olive Oil Vinaigrette (110 calories)
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