Day 5 Sample - 7 Day Diet Menu
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Day 5 of the 7 Day Sample Menu requires very little time to prepare. Although the menu does call for making a couple of new recipes for supper, you’ll find preparation will only take minutes for each. The Deviled Egg recipe makes use of the remaining hard-boiled eggs prepared on the evening of Day 3. It also calls for using a little low fat and low calorie plain yogurt instead of the typical higher fat mayonnaise in traditional deviled egg recipes. This keeps the calorie count for a serving of two egg halves to only 84 calories per serving. The easy to prepare Black Bean Salsa* and a side of hummus with tortilla chips helps to round out the meal for supper and balance the nutrients. The menu is designed for 1200 calories, however, I include tips on how you might increase the calorie count for a 1300, 1400, or 1500 calorie diet. [*My apologies for not having the Black Bean Salsa recipe ready to provide for you this week. I am away from my home office in Iowa visiting with my mother who is in a Nursing home in Georgia. I managed to forget to bring the recipe with me on my trip. I should have it ready for you to access when I am back home next week!] Sample Menu Day 4 - 1200 Calories Breakfast 1/2 cup Creamy Breakfast Oatmeal (leftover from earlier in the week see Day 1) 1/8 cup almonds 1/2 cup Orange Juice 8 oz. Nonfat (skim) milk (Optional: Have the milk along with a cup of home-brewed coffee for Cafe au Lait.) Snack 1 6-oz. container low fat yogurt (Stonyfield Farms, 130 calories, your choice of flavor) Lunch 1 cup Chicken Tortilla Soup (122 calories WITHOUT the addition of tortilla chips to the soup) (leftover from Day 4) 1 medium apple Water, unsweetened coffee or tea Snack 1 piece Mini Babybel Light Cheese (50 calories) Supper 1 serving (2 egg halves) Low Calorie Deviled Eggs 1 serving Black Bean and Corn Salsa (recipe coming soon!) 4 Tbsp. Hummus 8 Tortilla chips (Tostitos, multigrain) Water, unsweetened tea or coffee (Always remember to get plenty of water throughout the day.) Total Calories = 1222 Total Fiber = 21.9 grams (The recommendation for women is to have 20-25 grams of fiber a day.) Fat = 25% Carbs = 57% Protein = 18% Calcium = 1023 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day.) Iron = 9.3 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg.) With low calorie diets, iron often comes up short for younger women and calcium can be short for women of all ages particularly older women. This menu is low in iron for women 19 to 50 years of age and in 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 could add another one cup serving of nonfat milk (80 calories, 223 mg calcium). An additional serving of 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.) The iron count is low for women 19 to 50 years of age. 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. I recommend supplementing with foods other than those set aside for the 7 Day Sample Diet Menu. On Day 6 and 7 you will have a good sense of how much extra food or leftovers you might have to supplement your diet and bring the calorie count up to 1300, 1400, or 1500 depending on your dietary needs. Till then you may need to purchase a little extra. Till next time watch those calories and eat healthy food! calories Health weight loss calories, Health, weight losssample menu 7 days 1200 calorie diet low calorie diet menu
