1200 Calorie Menu: Day 2
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This is the second 1200 calorie menu in my latest week long menu. Unlike my previous 7-day diet plan that involved quite a bit of cooking this one fits the heat and eat, or grab and go type. So, if you want quick and easy I think you’ll like this. I am including one meal each day from a national restaurant chain, fast food or otherwise. Today’s lunch is a sandwich, veggie salad, and a yogurt from Subway. I’ve included the option of having a roast beef sandwich but you could choose ham, turkey, or even a veggie sandwich and still do quite well for nutritional balance. Just be sure to eat the menu items from Subway as is without additional dressing, croutons, or other condiments and you can keep your lunch to just 350 calories. Not bad! Nutritious too. The sodium count is a little high but the rest of the day is not, so the total comes out to less than the recommended limit of 2300 mg of sodium per day (1878 mg sodium). Keeping your sodium intake low is not only good for your health but you might avoid retaining extra fluids. The Dannon Light and Fit yogurt does contain Splenda (sucralose). I’m pointing that out because I do try to avoid artificial sweeteners if at all possible. However, from what I can determine it is the only choice assuming yogurt is still available at Subway. (If yogurt is no longer available where you live buy one or more to keep in your refrigerator for morning or afternoon snacks). Having artificially sweetened food on occasion is not likely to hurt you unless you have known issues with sucralose. (See Artificial Sweeteners for Weight Loss to learn more.) Another feature of today’s menu is that it allows for a small scoop of ice cream for dessert after supper! The ice cream choice I’ve included contributes 100 mg of calcium along with only 100 calories per ½ cup serving. Eat it slowly and mindfully and you can get just as much satisfaction as if you had eaten several scoops or more. 1200 Calorie Menu (Day 2) Breakfast ½ cup Trail Mix (Make your own in minutes. Approximately 188 calories)* 1 stick Mozzarella String Cheese (Horizon, 80 calories) 1?2 cup Orange Juice (Light ‘N Healthy Orange Juice with Calcium- Tropicana - 25 calories)** Water, unsweetened tea, or coffee Snack ¼ cup almonds, dry roasted preferably unsalted Lunch 1 Subway – Deli Style Roast Beef Sandwich (220 calories) 1 Veggie Delite Salad (50 calories without dressing or croutons) 1 Dannon Light & Fit Yogurt (80 calories) Water, unsweetened tea, or coffee Snack 1 medium orange (Yes, the same snack as the Day 1 menu but hey, it’s a good choice!) Supper 1 cup Fat Free Barley Soup (Health Valley – 90 calories) 1 Veggie Cake (veggie cake/burger by MorningStar – 130 calories) ½ cup Lite Vanilla Ice Cream (Blue Bunny – 100 calories) Water, unsweetened tea, or coffee (Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.) Total Calories = 1202 Total Fiber = 24.8 g Fat = 25% Carbs = 57% Protein = 56% (U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%, and Saturated Fats less than 9%) Calcium = 931 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 20.6 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) *Trail Mix – Make up enough for several mini-meals or snacks. Combine 1.5 Cups of Multigrain Chex Cereal, ½ cup raisins, ½ cup craisins original, and ½ cup dry-roasted pistachio nuts. Mix then add ½ cup servings to mini zip lock bags. Store in a cool, dry place. This makes about 3 cups total for six ½ cup servings or about 188 calories per serving. Note: Multigrain Chex Cereal is fortified with iron. If you are post-menopausal you may want to choose a different whole grain cereal with less iron. **Light N’ Healthy Calcium Orange Juice by Tropicana. I included this juice because it is a source of a little extra calcium and it helped the numbers to add up right for total of approximately 1200 calories. However, I believe a regular orange juice product (with or without added calcium) would be a better choice for not too many more calories. Why would it be better? Light juice is made by adding water to plain orange juice. That dilutes the available nutrients, which may or may not be added back in. In my opinion, the original mix of nutrients as nature intended is always best. 1300, 1400, or 1500 Calorie Diet Menu This menu has a fairly good balance of nutrients. It comes up just a tad short on calcium for women of all ages, however, it’s not bad. If you are post-menopausal you may want to supplement this menu with another serving of a milk product. Or be sure to take a calcium supplement (with vitamin D). Otherwise, add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need. Till next time, watch your calories and eat healthy food! 1200 calorie diet 1200 calories 1300 1400 1500 calorie diet 1500 calories 7 Day Diet Menu calories fast food weight loss 1200 calorie diet, 1200 calories, 1300, 1400, 1500 calorie diet, 1500 calories, 7 Day Diet Menu, calories, fast food, weight loss1200 calorie diet 1200 calorie menu 1300 1400 1500 calorie diet menu healthy fast food
