EXAMPLE 1600 CALORIE MENU PLAN

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One week of menus: DAY ONE MEAL IDEAS Breakfast 1 slice whole wheat toast 4 boiled or scrambled egg whites 2 teaspoon olive oil or margarine (or 2 tablespoons diet margarine) 1 cup skim milk or 6 oz light yogurt Snack 1 small apple or orange ½ cup cottage cheese Lunch Tuna Wrap: 1 medium whole wheat tortilla 4 ounces of flaked tuna (water packed) 1 cup diced veggies (cucumber, tomato, onion celery) 2 tablespoons avocado or 1 tablespoon reduced fat mayo or salad dressing Snack 1 small banana 1 cup skim/ low fat milk or 6 oz light yogurt Dinner

cucumber. broccoli) 4 ounces chicken or turkey breast 2 teaspoon olive oil or margarine Snack 1 cup skim/ low fat milk or 6 oz light yogurt DAY TWO MEAL IDEAS Breakfast Morning Parfait : ¾ cup bran cereal or 1/4 cup grapenuts ½ cup low fat cottage cheese ¾ cup berries 5-6 almonds sprinkle with cinnamon (sweetener packet as desired) Snack 17 grapes or 2 small plums 1 cup skim/ low fat milk or 6 oz light yogurt Lunch 2/3 cup brown rice or 10 whole-wheat crackers Asian Chicken Salad: 1 cup shredded cabbage (red and/or green) 1 cup diced vegetables (carrot. cauliflower. peas or corn 1 ½ cups steamed vegetables (carrots. bean sprouts) 5 ounce of skinless chicken breast strips .1/2 cup cooked beans.

soy sauce Snack 1 cup low fat milk or 6 oz light yogurt Dinner 1 small whole wheat roll or baked potato 5 ounces lean pork 1 cup steamed carrots or zucchini 2 teaspoons margarine or 2 tablespoons diet margarine Snack 1 cup low fat milk or 6 oz light yogurt DAY THREE MEAL IDEAS Breakfast AM Burrito: 1 corn tortilla or half wheat pita filled with 2 egg whites 1 ounce of low fat turkey sausage or cheese salsa or diced tomato 2 tablespoons avocado or light sour cream 1 cup skim milk or 6 ounces light yogurt Snack .10 chopped cashews or 2 teaspoons oil topped with rice vinegar.

chopped garlic 1 cup salad greens and drizzled with balsamic vinegar Snack 1 cup skim milk or 6 ounces light yogurt DAY FOUR MEAL IDEAS Breakfast 1 cup cooked oats mixed with .1 cup melon cubes Lunch 1 small sweet potato or 1 cup butternut squash 5 ounces turkey 1 cup steamed broccoli or spinach sprinkled with 2 teaspoon toasted pine nuts Snack 1 medium peach 1 cup skim milk or 6 ounces light yogurt Dinner 5 ounces grilled salmon over 1 cup cooked pasta or lentils 1/2 cup green beans sautéed with 2 teaspoon olive oil.

1 cup skim milk 2 tablespoons raisins 8 pecan halves Snack 1/2 cup low fat cottage cheese or 2 ounces low fat cheese Lunch Spinach Salad Toss: 1 ½ cups spinach leaves ½ cup diced tomato. mushrooms 4 boiled egg whites chopped ` 2 ounces low-fat cheese dressed with 2 tablespoons each of balsamic vinegar and Dijon mustard 8 black olives 5 grain crackers or 2 rice cakes Snack 1 medium pear 1 cup milk or 6 ounces light yogurt Dinner 5 ounces skinless baked chicken breast 1 cup steamed asparagus with lemon juice 1/2 cup black beans 2 tablespoons avocado or 1 teaspoon oil . celery.

cucumber and tomato slice and Dijon mustard 1 cup carrot and celery sticks 2 tablespoons reduced fat salad dressing Snack 1 small nectarine 1 cup nonfat milk or 6 ounces light yogurt Dinner .Snack 1 cup milk or 6 ounces light yogurt DAY FIVE MEAL IDEAS Breakfast 1 small toaster waffle ½ cup chunky applesauce or ¾ berries ½ cup cottage cheese 10 almonds Snack 1 cup nonfat milk or 6 ounces light yogurt Lunch burger/sandwich grilled veggie burger patty (or 2 oz turkey slices) 1 whole wheat bun with 1 large romaine lettuce leaf.

6 ounces baked halibut served over 1 cup steamed kale or Swiss Chard and 1/2 cup white beans and 2 teaspoons chopped garlic 2 tablespoons parmesan cheese 2 teaspoon olive oil Snack 1 cup nonfat milk or 6 ounces light yogurt or soy yogurt DAY SIX MEAL IDEAS: Breakfast 1 whole wheat english muffin 2 tablespoon peanut butter 1 cup nonfat milk or 6 ounces light yogurt Snack 1 cup cantaloupe cubes 1/2 cup cottage cheese Lunch Turkey Wrap 1 small whole wheat or corn tortilla 3 ounces sliced turkey breast 1 ±2 large spinach or romaine leaves ½ cup sliced tomato. cucumber 2 Tablespoons avocado or 1 Tablespoon reduced fat mayo . mushrooms.

2 tablespoons protein powder (genisoy) ¾ cup berries or 1 small banana (frozen) Snack 5 whole grain crackers or 2 rice cakes 1 tablespoon peanut butter . eggplant) 2 Tablespoons parmesan cheese 1/2 cup reduced fat shredded cheese Snack 1 cup nonfat milk or 6 ounces light yogurt DAY SEVEN MEAL IDEAS Breakfast AM smoothie 1 cup skim milk or 6 ounces light yogurt.spread with 1-2 tablespoons Dijon mustard Snack 3/4 cup blueberries 1 cup nonfat milk or 6 ounces light yogurt Dinner ½ cup cooked pasta or couscous 1/2 cup tomato sauce 1 cup grilled vegetables (pepper. carrot. onion.

Lunch Mini Pizza 1 whole wheat english muffin or pita topped with ½ cup skim mozzarella and 1/2 cup tomato sauce 1 cup romaine lettuce and/or spinach topped with 1 tablespoon balsamic vinegar. and lemon juice Snack 1/2 cup pineapple chunks 1 cup nonfat milk or 6 ounces light yogurt Dinner Stir Fry: 5 ounces lean beef or chicken 1 cup chopped vegetables (snow peas. chopped ginger. broccoli) 1/3 cup brown rice topped with 1 tablespoon each soy sauce. carrots. green onion and 10 cashews chopped Snack 1 cup nonfat milk or 6 ounces light yogurt .

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