1200 Diet Menu: Day 3
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With the exception of dinner, the 1200 Diet Menu for Day 3 of the latest 7 day plan is the same as Day 1. This saves you both time and money. I don’t know about you, but I feel better when I make good use of the fresh food in the kitchen that I already have and not let anything go to waste! As with Day 1, both breakfast and lunch will require a few minutes of meal preparation but that’s it. I’ve included the recipes on this page as well as Day 1 so you won’t have to go hunting for them. For dinner, I’ve chosen a Spa Cuisine Classic from Lean Cuisine of Salmon w/Basil. This is a healthy choice but it needed a little rounding out for balanced nutrition. So I added a serving of green peas and a slice of whole wheat bread with a little fresh avocado for a tasty and nutritious spread. To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below. 1200 Calorie Diet Menu (Day 3) Breakfast 2 Kashi Honey Oat Waffles (160 calories) Yogurt Peanut Butter Spread 1?2 cup Orange Juice (55 calories) (For the spread: Simply mix 2 oz. of fat free plain yogurt and 1/2 tbsp. of peanut butter. This is an easy and delicious way to add a little more calcium and protein to your diet. And it eliminates the less healthy butter/margarine and/or syrup. Might save you some calories also!) Snack 1 piece Sargento String Cheese (80) Lunch Whole Wheat Sandwich with Turkey & Pear 1/8 cup (2 Tbsp.) 4 Cheese Mexican Reduced Fat Shredded Cheese (38 calories, Sargento) 1 6 oz. container low fat Stonyfield Farm yogurt (your choice of flavor, 130 calories) Water, unsweetened tea, or coffee (Make a sandwich with Arnold Whole Wheat Sandwich Thins. Add 6 oz. of shaved turkey, 1/2 ripe pear sliced, and 2 tsp. of spicy brown mustard. Add cheese for a little extra flavor and calcium.) Snack 1 medium apple Supper 1 Lean Cuisine - Spa Cuisine Classic - Salmon w/Basil (220 calories) 1/2 cup green peas (frozen, boiled and drained) 1/2 roll Arnold Whole Wheat Sandwich Thin (50 calories) 1/4 avocado 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 = 1229 Total Fiber = 30.2 g Fat = 23% Carbs = 55% Protein = 21% (U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%) Calcium = 1000 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day) Iron = 8.2 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg) 1300, 1400, or 1500 Calorie Diet Menu This menu has a fairly good balance of nutrients. However, it is low in iron for younger women with regular monthly menstrual cycles. This might be a good day for a supplement. The menu is also a little short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with another serving of a low fat milk product. Or be sure to take a calcium supplement (with vitamin D). Otherwise, for women of all ages, simply 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. (I encourage you to read my article on how to determine the minimum SAFE caloric intake for you: 1200 Calorie Diet: How to Get Started! or How Many Calories Per Day Do I Need? ) If you’ve read this far, good for you! Here are the links for day one and two of this latest weekly plan: Diet Menu Plan Weekly Diet Menu: Day 2 My sincere apologies for the delay in getting the newest menu plan up on the website! In addition to some big changes coming up in my personal life (we might be moving and I need to get my house ready!), I’ve also been putting a lot of time and effort into getting my notes together to write more articles, reports, and hopefully one or more books to make the challenge of weight loss with healthy eating a little bit easier. Hope this latest 1200 Diet Menu Plan helps. Till next time watch those calories and eat healthy food! calories weight loss calories, weight lossmenu plan day 3 healthy nutritious healthy foods diet weight loss
