Breakfast
鈥?8 oz. flavored low-fat yogurt
鈥?1 serving vitamin-C-rich fruit (such as 1/2 cup berries, a kiwi or 1 cup melon)
鈥?Tea or coffee, black or with skim milk, sugar substitute
Lunch
鈥?Sandwich made of 2 oz. turkey breast, tuna or lean roast beef or lean ham on 2 slices of whole-wheat bread, with tomato slices, lettuce, 1 tbsp. light mayonnaise or mustard
鈥?2 cups deep-green salad with 2 tbsp. light ranch dressing
鈥?1 serving of fruit (such as 1 peach or 17 grapes or 1/2 cup mixed berries)
鈥?Water, iced tea or other calorie-free drink
Afternoon snack
鈥?1 cup skim milk
鈥?4 graham crackers (the smaller pieces)
Dinner
鈥?3 oz. skinless chicken breast or fish (such as salmon) or turkey breast. Grill, bake or broil. Can use low-cal marinades, lemon, barbecue sauce or A-1 sauce.
鈥?1/2 cup cooked brown rice with 1 tsp. butter
鈥?1 cup steamed vegetables
鈥?1 whole-grain dinner roll with 1 tsp. butter or margarine
Dessert: 1 cup low-fat ice cream or sorbet or a fruit bar or fudgesicle or low-fat ice cream sandwich (Careful: Some bars are much higher in calories than others.)
鈥?Water or other calorie-free drink
Tally it up!
Calories: 1,500-1,550
Fat: 34 grams
Fiber: 22 grams
To increase calories to 1,800:
Breakfast: Add some high-fiber cereal to the yogurt. Read serving size to determine what equals 100 calories.
Morning snack: 1 serving fruit
Lunch: Add slice of cheese to the sandwich
Source: Adapted from the Colorado Weigh program
by registered dietitian Bonnie Jortberg
Mustard chicken
鈥?1/2 cup lemon juice
鈥?1/3 cup Dijon mustard (or other favorite type)
鈥?2 tsp. basil, 1 tsp. Italian seasoning
鈥?2 tsp. lemon zest
Mix ingredients. Pour over 4 chicken breast halves (skinned) in shallow baking dish, turn and coat. Marinate in refrigerator two to four hours. Grill on barbecue or broil in oven.
Makes about four servingsBreakfast and Lunch Recipes?
There are lots of good websites which list low calorie food by ';breakfast'; try
Cooks.com
Allrecipes.com
Recipezaar.com
or, just google ';low calorie breakfast';, ';low calorie lunch';
chicken or turkey sauage
1 pd ground chicken ---out in a grinder
1/2 t sage
1 t salt 1 t black pepper 1 t liquid smoke
mix all-shape in patties broil in frying pan drain on paper towel
you can chop little pices put in food processor if you do not have a food grinder -you can also add egg beater if you desire some i do some time i do not
2 dinners chicken soup 2 boneless breast chicken cut in small pices
48 ounces water
4 cubes chicken boullion
1 pk sweet%26amp; low or equal
pepper to taste
1 small carrot diced 1 small onion
start water to boil mrd# heat with chicken cubes place all in to pot cook until chicken fully cooked place 1/2 of soup %26amp; chicken into freg# for tommorow and eat the other 1/2
chicken or turkey soup 1 turkey or chicken carcass and neck
1 stalk celery
1 carrot
1 t liquid onion
2 cherry tomatoes
4 chicken boullion cubes 2 quarts of water
cook 1 1/2 -2 hours
wonton soup 4 or 6 ounces roast pork choped julienned
1 c shreeded or choped cabbage or 3 1/2 c raw spinich
1 chicken boulion cube
2 c water 1 tablespoon soy sauce simmer all except soy sauce cabbage or spinish is tender crisp add 1 tablespoon soy sauce
tuna salid 3 ounces water packed tuna
2 egg whites only hard boil'd egg choped
1 t italian dressing no oil no sugar
1/8 t paprika
drain the tuna and weigh 3 ounces hard boiled egg through out yellow
add onion powder dressing and paprika chill in freg
Oatmeal - 1 cup cooked with water 150 calories
I add 2 ounces of whole milk 20 calories
and Splenda (0 calories)
Go to www.fitnessmagazine.com and check out the diet and nutrition section.
They had a lot of options for choices under 300 calories (about). I just couldn't fit all the recipes on here. They also had 12 dinner recipes!! HOPE THIS HELPS!!
BREAKFAST
鈥?Farmer's Casserole (265 calories)
鈥?French Omelet (255 calories)
鈥?Mediterranean Frittata (246 calories)
鈥?Fluffy Oat Bran Pancakes (180 calories, not including syrup)
鈥?Banana Breakfast Sundaes (218 calories)
LUNCH
鈥?Steak Salad with Cilantro Oil (274 calories)
鈥?Curried Chicken Salad with Jicama (231 calories)
鈥?Greek Lamb Salad with Yogurt Dressing (243 calories)
鈥?Lemony Italian Salad (340 calories)
鈥?Parisian Chicken Salad (305 calories)
Brunch! (jk) Uh.. here is a good recipie for breakfast and lunch.
EASY BREAKFAST HASH BROWN CHEESE BAKE
1 pkg. (32 oz.) frozen shredded hash browns
2 cans of potato soup
2 (8 oz.) sour cream
2 c. grated sharp cheddar cheese
1 c. Parmesan cheese
Combine all ingredients, stir well. Spoon into greased 9X13 baking dish.
Bake at 350 for 40 minutes or until a little brown.
HOT ROAST BEEF SANDWICHES (LUNCH)
1 lb. thinly sliced roast beef
1 can beef broth
1 whole onion, thinly sliced
3 cloves garlic, minced
1 small can sliced mushrooms
3 tablespoons Wondra flour
2 tablespoons ketchup
1/2 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. each salt and pepper
In a medium saucepan, bring beef broth to a boil. Add onion and garlic powder, ketchup, minced garlic and sliced onion.
When broth comes to a rolling boil, drop in the separated sliced roast beef and remove immediately from heat. Using a slotted spoon, remove roast beef from broth after 2-3 minutes. Return broth to stove on high setting and sprinkle Wondra flour over surface, stirring briskly to avoid lumps.
Simmer over medium heat 5 minutes. At the last minute, drain the sliced mushrooms and add. Pour over roast beef on white bread. Season to taste with salt and pepper. Serve.
Try a sandwich for lunch. Here are sandwhiches to choose from. Good luck!
http://www.cooks.com/rec/search?q=Sandwh鈥?/a>
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