Day 4 Diet Sample Menu
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Today’s menu for 1200 calories on day 4 of the 7 Day Diet Menu is quite easy given the nutritious leftovers you have from earlier in the week. Supper calls for Chicken Tortilla Soup . Prep time for making the soup is only 15 minutes or so but the cooking time is considerably longer. If you would prefer to have supper ready to eat sooner rather than later after a busy day, you might want to prepare the soup the night before (the evening of Day 3 for the 7 Day Diet Menu). Image by crd! via Flickr Something else you will have hopefully prepared the day before are hard-boiled eggs. Cooked and ready to eat eggs can be a great source of low cal and filling nutrition for a midday snack or an addition to a meal. The menu for day 4 calls for having a hard-boiled egg for breakfast and on day 5 you will be making deviled eggs. Please note that the Chicken Tortilla Soup recipe includes an option to add crushed tortilla chips to the top of the prepared soup. For the 1200 calorie diet plan you will need to forgo adding chips to the soup and opt instead to have some tortilla chips with mashed avocado as noted in the menu if you want to keep your calorie count down. If on the other hand, you are on a 1300, 1400, or 1500 calorie diet then the additional chips could fit within your calorie allotment. Sample Menu Day 4 Breakfast 1 Hard-boiled egg 1 whole orange 1 Whole Wheat sandwich thin (Arnold, 100 calories) 1/2 tbsp. Light Butter with Canola (Land O’Lakes, 25 calories) Snack 1 6-oz. container low fat yogurt (Stonyfield Farms, your choice of flavor) Lunch 1 chicken wing (skin removed) 1 chicken leg (just the leg not the thigh meat, skin removed) 2 cups mixed salad greens 1/2 cup Tomatoes chopped 8 oz. nonfat (skim) milk (Optional: Make 1 cup of coffee with milk (cafe au lait) with the nonfat milk) Snack 1/4 cup Raisins - seedless 1 piece Mini Babybel Light Cheese (50 calories) Supper 1 cup Chicken Tortilla Soup (122 calories WITHOUT the addition of tortilla chips to the soup) 4 tbsp. Avocado (raw, mashed) 8 Tortilla chips (Tostitos, multigrain) Water, unsweetened tea or coffee (Always remember to get plenty of water throughout the day.) Total Calories = 1206 Total Fiber = 25 grams (The recommendation for women is to have 20-25 grams of fiber a day.) Fat = 30% Carbs = 48% Protein = 22% Calcium = 930 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day.) Iron = 11 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg.) The menu comes up a little short on iron for women 19 to 50 years of age and on calcium for women 51+. Today might be a good day for a supplement. 1300, 1400, or 1500 Calorie Diet Menu Modify the 1200 Calorie Diet Menu to fit your needs. If you are over 50 and needing a little more calcium you may want to add another one cup serving of nonfat milk (80 calories, 223 mg calcium). Yogurt is another good choice for getting extra calcium (see Yogurt for a Healthy Low Calorie Diet for some ideas on which yogurt to buy.) Given that the iron count is a little low, if you are between the ages of 19 and 50, today would be a good day for an iron supplement. Other than these tips you can choose what you like for the additional 100-300 calories. As I have noted on Day 1-3, the overall plan is designed for 1200 calories so there won’t be a lot of extra food on the first few days for having a second serving to up your calorie intake. (I recommend purchasing a little extra food of your choice for bringing the calorie count up to meet your needs.) However, you should have a little extra soup. The 7 Day Menu Plan calls for having another cup of soup on Day 5 and again on Day 7 that means you should have about 2 extra cups of soup. Day 5 of the 7 Day Diet Menu includes Deviled Eggs and Black Bean and Corn Salsa. Both can be prepared easily in just minutes with the ingredients you already have on hand. Till next time watch those calories and eat healthy food! Planning a 7 Day Diet Menu Grocery Shopping for a 7 Day Diet Menu Day 1 Diet Sample Menu Day 2 Sample Diet Menu Day 3 Sample Diet Menu calories Health weight loss calories, Health, weight loss1200 calorie menu plan 7 day diet menu diet plan diet menu healthy low calorie nutritious
