1,300-Calorie Day



Meal plans are helpful when planning your five-meal per day diet. The U.S. Department of Agriculture provides sample healthy meal plans at various calorie levels. A USDA 1,600-calorie meal plan includes 5 oz. of grain products, 3 cups of dairy products, 1.5 cups of fruits, 2 cups of vegetables, 5 oz. of protein foods such as lean meats, soy products, seafood, eggs, seeds or nuts, 5 tsp. of oils and 121 extra calories from sugars and solid fats per day and a USDA 1,200-calorie plan consists of 4 oz. of grain products, 2.5 cups of dairy products, 1 cup of fruits, 1.5 cups of vegetables, 3 oz. of protein foods, 4 tsp. of oils and 121 extra calories from sugars and solid fats per day.Sample 1,600-Calorie MenuUsing the USDA 1,600-calorie meal plan, a sample menu with five meals per day would include 1 cup of cold cereal, 1 cup of low-fat milk, one egg, 1 tsp. of oil and one cup of melon for meal one, one slice of whole-wheat bread, 1 tbsp. of peanut butter and 1 cup of yogurt for meal two, 2 oz. of tuna, 1 tbsp. of mayonnaise, one slice of whole-grain bread and one small apple for the third meal, 2 oz. of grilled chicken, 1/2 cup of cooked rice, 2 tsp. of olive oil and 1 cup of vegetables for the fourth meal and one-half of a whole-wheat English muffin, 2 tbsp. of tomato sauce, 1.5 oz. of low-fat cheese and 1 cup of vegetables for the fifth meal.Sample 1,200-Calorie MenuUsing the USDA 1,200-calorie meal plan, a sample menu with five meals per day could include 1 slice of whole-wheat toast, 1 tbsp. of peanut butter, 1/2 cup of fruit juice and 1 cup of yogurt for the first meal, one-half of an English muffin, one egg, 1 oz. of low-fat cheese and 1/2 cup of tomato juice for the second meal, 2 oz. of sliced turkey, 1 tbsp. of mayonnaise, one slice of whole grain bread and 1/4 cup of lettuce for the third meal, one small flour tortilla, 1/2 oz. of low-fat cheese, 1/4 cup cooked black or pinto beans, 1/2 cup of diced tomatoes and 1 tbsp. of sour cream for the fourth meal and 1/2 cup of low-fat milk, 1/2 cup fruit and 100-calorie snack of your choice for the fifth meal.When you are trying to lose weight, aiming for a calorie intake of 1,200 to 1,600 calories per day makes sense. This calorie range provides you with a reasonable amount of food so you do not feel starved, but is low enough in calories to prompt a change on the scale. When following any low-calorie plan, focus on getting your basic nutrition first. Eat at least six 1-oz. servings of whole grains, 3 cups of milk, 5 oz. of meat or beans, 2 1/2 cups of vegetables and 1 1/2 cups of fruit. Emphasize whole grains for a minimum of half your grain servings, lean proteins, low-fat dairy, colorful produce and unsaturated fats.1,300-Calorie DayFor a day lower in your calorie range, start with two slices of whole wheat bread topped with 2 tbsp. of hummus and 2 chopped, hard-boiled egg whites. Have a medium-size kiwifruit on the side. At lunch, start with a cup of minestrone soup to help satisfy your appetite. Then, make a wrap with a whole-grain tortilla filled with 2 oz. of deli turkey, fresh romaine leaves, mustard and sliced tomato. For dinner, have 1 cup of cooked whole wheat pasta with 1/2 cup of marinara sauce, 1 1/2 oz. of part-skim mozzarella cheese and 2 oz. of extra lean turkey. Have 1 cup of sliced, steamed zucchini as well. For snacks, have a cup of puffed rice cereal with 1 cup of skim milk and a cup of nonfat, plain yogurt with 1/2 cup of sliced strawberries.1,400-Calorie DayHave a toasted whole wheat English muffin with 1 1/2 tsp. of peanut butter and 1 cup of skim milk at breakfast. For lunch, make a salad with 3 cups of baby spinach, 1/2 cup of pear slices, 1/2 oz. of blue cheese and 3 oz. of chopped chicken breast. Dress with 1 tsp. of balsamic vinegar mixed with 1 tsp. of olive oil. Enjoy 8 oz. of nonfat, plain yogurt with no-calorie sweetener for dessert. At dinner, have 3 oz. of steamed shrimp mixed with 1 cup of quinoa, a chopped tomato, slivered cilantro, lime juice and 1/4 of an avocado. For snacks, have 1 cup of grapes and a glass of skim milk with 1 1/2 cups of O-shaped, oat cereal.1,500-Calorie DayStart your morning with a cup of non-fat Greek yogurt mixed with 1 cup of blueberries and 1 oz. of chopped almonds. At lunch, have a sandwich made on 2 slices of whole wheat bread with 3 oz. of water-packed tuna, 1 tbsp. of low-fat mayonnaise and a sliced tomato. For dinner, roast a 3 oz. chicken breast and have it with 1 cup of brown rice and 1 cup of steamed broccoli. For your first snack, have a glass of skim milk with a serving of graham crackers. For your second snack, have 1 1/2 oz. of low-fat cheddar cheese with five woven wheat crackers.1,600-Calorie DayStart a 1,600-calorie menu plan with 2/3 cup of dry oatmeal cooked with 1 ? cups of skim milk, a chopped apple and a sprinkle of cinnamon. At lunch, have a veggie burger on a whole grain roll with tomato and spinach leaves. Enjoy 1/2 cup of jicama wedges with 1 oz. of baked corn chips and salsa as a side. For dinner, broil 3 oz. of beef tenderloin, trimmed of all fat, and serve over a bed of sautéed red and yellow peppers. Bake a medium russet potato and top with 1/4-cup of non-fat Greek yogurt and minced chives. For your snacks, have 3 cups of air-popped popcorn tossed with 1 oz. pf shredded Parmesan cheese and a plum with 1 cup of plain, low-fat yogurt.1,800-2,000 DAY Example #1For breakfast, try cooking 1/3 cup of dry oatmeal in 1 cup skim milk. Top it with 1 cup of fresh raspberries and 1 oz. of toasted pecans. For lunch, have a sandwich on two slices of whole-wheat bread with 3 oz. of grilled chicken, sliced tomatoes and baby spinach leaves. Have 1 cup of carrot and celery sticks on the side. For dinner, boil 2 oz. of whole grain pasta and serve with ? cup of marinara sauce, 1 cup of steamed broccoli and 1 ? oz. of mozzarella cheese. For snacks, have an English muffin topped with 2 oz. of deli turkey and a slice of avocado. At another sitting, have 1 cup of plain, non-fat yogurt with a small sliced banana and 2 tbsp. of raisins1.800 – 2,000 Calorie Day / Example #2Another breakfast can include 1 1/2 cups of "O"-shaped oat cereal in a bowl with 1 cup of skim milk and a medium sliced banana. Have a glass of orange juice on the side. At lunch, have 1 cup of vegetable soup with a large salad made with 2 cups of baby spinach, 1 chopped egg, 1 oz. of feta cheese and 1/2 cup each of cherry tomatoes and sliced cucumber. Dress the salad with 1 tbsp. of olive oil and red wine vinegar. For dinner, broil 4 oz. of salmon and have it with a cup of brown rice and 1 1/2 cups of roasted summer squash. For your first snack, have 1 tbsp. of peanut butter on celery sticks with a glass of skim milk. For your second snack, make a wrap by filling two corn tortillas with 2 oz. of ham and 1 oz. of cheddar cheese; heat in the microwave and serve with salsa for dipping.1,800 – 2,000 Calorie Day / Example #3At breakfast, toast a honey-wheat bagel and top with 2 tbsp. of almond butter. Have with a smoothie made with 1 banana, 1/2 cup of strawberries and 1 cup of soy milk. For lunch, make a salad with 3 oz. of water-packed tuna, 1 tbsp. of mayonnaise and chopped celery. Have this with 10 woven wheat crackers, jicama wedges and a cup of low-fat yogurt. At dinner, make tacos with a whole grain tortilla and 1 cup of black beans cooked with onions, cumin and garlic. On the side, have 1 cup of quinoa mixed with chopped tomatoes, cilantro and lime juice. Your first snack helps you fulfill your vegetable needs with 1/4 cup of hummus and one red pepper cut into strips. For your second snack, have 1 cup of fresh pineapple. ................
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