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Nyny Meal Plans
Nyny Meal Plans
A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.
3
day 1
1 small apple, sliced cup nonfat plain yogurt sprinkled with tsp cinnamon*
* a sprinkle of cinnamon may boost weight loss,
SNACK
cup cucumber slices 1 cups carrots, sliced* cup salsa for dipping 1 large egg, hard-boiled
* Crunch carrots in the afternoon
according to a study by the USDA. The spices polyphenols help regulate blood sugar, keeping hunger pangs at bay. Total: 148 calories
4 oz cooked shrimp* cup cooked whole-wheat elbow macaroni cup steamed broccoli 4 sun-dried tomatoes, halved 1 tsp capers 1 Tbsp fresh lemon juice 2 tsp olive oil 2 Tbsp red wine vinegar tsp onion powder tsp oregano
Side salad
1 cup mix of romaine, chopped tomatoes, and shredded carrots 1 tsp balsamic vinegar 1 Tbsp olive oil
* Eat your sandwich with a fork and knife. Research shows
and youll munch less at dinner. The fiber helps keep yousatisfied. Total: 182 calories
Dessert
15 raspberries
* Shrimp is high in omega-3s,
and according to a study in the journal Appetite, people who ate omega-3-rich diets were most likely to feel satiated. Total: 312 calories
may increase the production of leptin, a hungersuppressing hormone, and adiponectin, ahormone that accelerates fat burning and may fight diabetes. Total: 430 calories
that paced noshing makes you feel fuller faster, so you eat less. Total: 431 calories
2
levi brown, Food st yling: k aren Evans
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A 1,500-calorie eating plan designed to help you stay trim and satisfied
By Keri Glassman, R.D.
day 2
Snack
cup partskim ricotta cheese mixed with tsp vanilla extract 1 Tbsp almond butter 4 medium celery sticks* * eating lowenergy-dense foods
like water-packed celery helpedwomen consume 275 fewercalories a day in one study. Total: 219 calories
packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system. Total: 362 calories
1
Snack
12 Kashi TLC 7 Grain crackers 1 Wholly Guacamole* 100 Calorie Snack Pack cup sliced apples
* monounsaturated fats in avocado help
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day 3
By Keri Glassman, R.D.
Snack
Make trail mix with 3 dried apricot halves 15 raw almonds* cup Health Valley organic oat bran flakes
* Take your time enjoying this treat. A study found
between segments). So keep the walls intact for a more filling meal. Total: 252 calories
Snack
Stuff a La Tortilla Factory Smart & Delicious wholewheat tortilla with cup nonfat cottage cheese cup diced pineapple (fresh or canned in water)*
* Pineapple contains manganese, an
that the longer you chew almonds, the more of their healthy, satiety-boosting fats you may absorb. Total: 224 calories
the kind thats found in olive oil, can increase fat oxidation. Total: 353 calories
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day 4
Snack
Make a smoothie by blending 1 small peach, pitted and peeled cup Fage Total 0% Greek Yogurt 1 Tbsp sunflowerseed butter* * Sunflower-seed butter has all the satisfying protein and fiber of peanut butter but only a third of the saturated fat.
Total: 211 calories
3
Snack
1 carrot, sliced cucumber, sliced 5 Tbsp Guiltless Gourmet black bean dip* 2 Finn Crisp Thin Crisp Original crackers * black beans have appetite-suppressing fiber and protein.
Total: 182 calories
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day 5
By Keri Glassman, R.D.
Snack
1
(1)
head endive c up hummus* 6 olives *Chickpeas, the main ingredient in hummus, are high in fiber, which can help stabilize bloodsugar.
Total: 170 calories
contain vitamin B12, which is vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164 fewer calories at lunch. Total: 389 calories
Snack
5.3 oz nonfat Greek yogurt 20 shelled pistachios* 1 tsp agave or honey
* Eating nuts twice a week may help
Water can help fill you up and may reduce the overall number of calories you consume. Total: 344 calories
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stave off weight gain, says a study in the journal Obesity. And pistachios have less fat than most other nuts.
day 6
By Keri Glassman, R.D.
4 oz grilled chicken, diced cup tomato sauce 1 cup cooked spinach* (sauted in 1 tsp olive oil) cup whole-wheat penne 1 Tbsp grated Parmesan
* Spinach contains lipoic acid, which plays a role in
well past the time you usually start thinking about lunch. Total: 351 calories
> Subtract: The penne and 1Tbsp Parmesan at dinner. Sprinkle Tbsp cheese on veggies or chicken (100 calories).
energy production and may help regulate blood sugar levels. Total: 437 calories
Snack 1
1 medium banana 2 tsp peanut butter*
* natural nut butters provide filling protein and healthy fats. Plus,
Side salad
1 cup chopped romaine lettuce cup chopped cucumber cup chopped red pepper cup hearts of palm* 1 tsp olive oil
Snack 2
Skim latte (6oz skimmilk* and6oz coffee) sprinkled with cinnamon oz 70% dark chocolate
* skim milk is a dieters best friend, and not just
studies have found that noshing nuts in the a.m. causes you to eat fewer calories throughout the rest of the day. Total: 167 calories
dessert
cup strawberries
* Tossing surprising ingredients into a salad is the key to preventing sameold salad fatigue. Spice up
your greens with unexpected extras such as hearts of palm, jicama, artichokes, or capers. Total: 395 calories
because its fat-free and low-cal. Studies show thatthe calcium you get from two daily servings ofdairy is associated with lower body weight. Total: 150 calories
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day 7
By Keri Glassman, R.D.
Snack
1 cup sliced raw veggies (carrots, bell peppers, and cucumbers) with 2 Tbsp salsa* 2 Wasa crackers with 2 wedges ( oz each) Laughing Cow light cheese
*Go as hot as you can stand. Besides
pumpkin seeds, which contain monounsaturated fatty acids that may help decrease belly fat. Total: 460 calories
fiber, they contain omega-3 fatty acids, and a 2008 Appetite study found that a diet rich in these healthy fats helps prolong satiety in people who are trying to lose weight. Total: 360 calories
adding flavor, the hot peppers in salsa contain the antioxidant capsaicin, which can temporarily boost calorie burn. Total: 185 calories
Snack
cup nonfat cottage cheese* with 1 Tbsp unsalted peanuts
*Cottage cheese is low in calories and high in filling protein and calciumtwo
Studies show that a diet rich in whole grains has been associated with lower body mass index (BMI) and smaller waist circumference.
jeff harris, food st yling: ed gabriels for halle y resources
Side salad
1 cup chopped romaine lettuce cup sliced carrot cup cherry tomatoes cup artichoke hearts (in water), quartered 1 tsp olive oil 1 small Granny Smith apple, sliced and served on the side Total: 355 calories
things women have a tough time getting enough of. You can also try it mixed with vanilla extract and cinnamon, or white horseradish and scallions. Total: 140 calories
> Subtract: At breakfast, have only cup cereal with cup milk, and omit the almonds (140 calories)
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