Meal Suggestions

Meal Suggestions

Posted on Posted in Healthy Living, Nutrition

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Breakfast Suggestions

  1. Oatmeal, Peanut Butter & Apple
    1 Packet Instant Plain Oats
    1 Tbsp Smooth Peanut Butter
    1 Slice Whole Grain Toast
    1 Medium Raw Apple with Skin
    2 oz Skim Milk
    Nutrition Analysis: 366.4 Calories, 13.3g Protein, 11.4g Fat, 57.5g Carbohydrates, 8.6g Fiber, 445.9mg Sodium, 1.23mg Cholesterol, 227mg Calcium
  2. Oatmeal, Egg & Apple
    1 Large Boiled Egg
    1 Packet Instant Plain Oats
    1 Slice Whole Grain Toast
    1 Medium Raw Apple with Skin
    2 oz Skim Milk
    Nutrition Analysis: 350 Calories, 15.7g Protein, 8.7g Fat, 54.8g Carbohydrates, 6.7g Fiber, 505.7mg Sodium, 213.2mg Cholesterol, 296.6mg Calcium
  3. Whole Grain Cereal with Yogurt & 1 Egg
    1 Large Boiled Egg
    1 Cup Whole Grain Cereal (Non-Sweetened)
    4 oz Low-Fat Milk
    1 Medium Fruit
    8 oz Low-Fat Plain Yogurt
    Nutrition Analysis: 481.2 Calories, 26.6g Protein, 10.4g Fat, 74.7g Carbohydrates, 7g Fiber, 606.9mg Sodium, 227.9mg Cholesterol, 868.6mg Calcium
  4. Eggs, Bacon, Toast & a Banana
    2 Large Eggs, Boiled or Poached
    2 Strips Lean Bacon, Medium Slices
    1 Slice Mixed Grain Bread
    1 Medium Banana
    Nutrition Analysis: 434.6 Calories, 22.2g Protein, 21.5g Fat, 39.9g Carbohydrates, 2.7g Fiber, 555.6mg Sodium, 440.2mg Cholesterol, 82.9mg Calcium

 

Lunch Suggestions

  1. Turkey Sandwich on Wheat Bread with Side Salad
    3 oz Roasted Turkey Breast
    2 Slices Wheat Bread
    1 Small Side Salad
    1 oz Diet Dressing
    Nutrition Analysis: 384.4 Calories, 31g Protein, 18.4g Fat, 25.1g Carbohydrates, 3.5g Fiber, 318.1mg Sodium, 70.6mg Cholesterol, 51.3mg Calcium
  2. Chicken Sandwich on Wheat Bread with Broccoli
    3 oz Chicken Breast
    2 Slices Wheat Bread
    1 Cup Cooked Broccoli
    Nutrition Analysis: 307 Calories, 35.9g Protein, 5.8g Fat, 31g Carbohydrates, 8g Fiber, 367mg Sodium, 72.3mg Cholesterol, 120.5mg Calcium
  3. Cheese Burger with Side Salad
    3 oz Lean Ground Beef
    1 oz American Cheese
    2 Slices Wheat Bread
    1 Tbsp each Ketchup, Mustard, Relish
    1 Cup Lettuce or Spinach
    1/2 Medium Tomato 1 Tbsp Low Calorie Dressing
    Nutrition Analysis: 534.6 Calories, 34.8g Protein, 29.1g Fat, 38.6g Carbohydrates, 8.7g Fiber, 1214mg Sodium, 92.9mg Cholesterol, 233.8mg Calcium
  4. Veggie Burger with Side Salad
    3 oz Veggie Patty (Tofu, Tempeh, Soy Nuts)
    1 Cup Lettuce or Spinach
    2 Slices Whole Grain Bread
    1 Tbsp each Ketchup, Mustard, Relish
    1 Cup Lettuce or Spinach
    1/2 Medium Tomato 1 Tbsp Low Calorie Dressing
    Nutrition Analysis: 368.2 Calories, 26.2g Protein, 9.3g Fat, 49.5g Carbohydrates, 9.4g Fiber, 913mg Sodium, 1.8mg Cholesterol, 158.2mg Calcium
  5. Tuna Salad with Juice Smoothie
    3 oz Tuna Salad with assorted green and chopped veggies
    8 oz Orange & Grapefruit Juice Smoothie
    Nutrition Analysis: 265.3 Calories, 15.1g Protein, 8.2g Fat, 33.5g Carbohydrates, .3g Fiber, 349.1mg Sodium, 11.1mg Cholesterol, 34.2mg Calcium

 

Dinner Suggestions

  1. Roasted Chicken with Green Beans and Baked Potato
    1/2 Breast Roasted Chicken (Skinless)
    1 Tsp Poultry Seasoning
    1 Medium Baked Potato
    1 Cup Boiled Green Beans
    1 Pat Butter
    Nutrition Analysis: 441.3 Calories, 33.7g Protein, 7.7g Fat, 60.7g Carbohydrates, 8.8g Fiber, 84mg Sodium, 84.1mg Cholesterol, 91.3mg Calcium
  2. Grilled Fish with Whole Grain Rice & Broccoli
    3 oz Fresh Grilled Yellowfin Tuna
    2 Lemon Wedges
    1 Cup Cooked White Long Grain Rice
    1/2 Cup Cooked Broccoli
    1 Tsp Butter
    Nutrition Analysis: 370.6 Calories, 30.4g Protein, 6g Fat, 47.5g Carbohydrates, 2.3g Fiber, 66.1mg Sodium, 62mg Cholesterol, 102mg Calcium
  3. Fish, Pork or Beef Tacos with Black Beans
    (Select One Meat Only)
    2 oz Fresh Tuna or Salmon, or
    2 oz Pork Tenderloin, or
    2 oz Top Round Beef
    2 Medium Corn Taco Shells
    2 oz Boiled Black Beans
    Nutrition Analysis (with Fish): 324.6 Calories, 25.5g Protein, 7.1g Fat, 39.5g Carbohydrates, 7.5g Fiber, 312.8mg Sodium, 34mg Cholesterol, 85.8mg Calcium
    Nutrition Analysis (with Pork): 342.8 Calories, 25.5g Protein, 9g Fat, 39.5g Carbohydrates, 7.5g Fiber, 317.9mg Sodium, 44.8mg Cholesterol, 68.2mg Calcium
    Nutrition Analysis (with Beef): 404 Calories, 23.5g Protein, 16.8g Fat, 39.5g Carbohydrates, 7.5g Fiber, 329.8mg Sodium, 49.3mg Cholesterol, 71.1mg Calcium
  4. Shrimp Stir Fry with Vegetables
    4 Large Shrimp
    1 Cup Cooked White Long Grain Rice
    1 oz each Onions & Peppers
    1 Tbsp Vegetable Oil
    Nutrition Analysis: 369 Calories, 9.5g Protein, 14.6g Fat, 49.5g Carbohydrates, 2.3g Fiber, 56.6mg Sodium, 42.9mg Cholesterol, 52.8mg Calcium

 

Snack Suggestions

Suggested snacks are to complement a balanced diet and help with those occasional munchies.

  1. 1 oz stick of String Cheese (Low-Fat or Non-Fat)
  2. 1 Hard Boiled Egg
  3. 1/2 Cup Cottage Cheese (Low-Fat or Non-Fat)
  4. 1/2 Cup Yogurt (Low-Fat or Non-Fat)
  5. 1 oz Almonds (approximately 20 kernels)
  6. Fruit (1 apple, banana, orange or similar size fruit)
  7. 1 Cup Berries of Choice
  8. 1/4 Melon, Papaya
  9. Baked Corn Tortilla with Fresh Salsa
  10. Jello
  11. Cereal with Non-Fat Yogurt
  12. Popcorn
  13. Pretzels
  14. Trail Mix

 

Heathful Hints

  1. Drink an 8 ounce glass of water at least 8 times a day.
  2. You may want to make breakfast and lunch your bigger meals, then have a light dinner.
  3. Eat a high protein diet (20-30 grams per meal) using a variety of protein sources.
  4. Avoid alcohol and caffeine or sodium intake.
  5. Avoid sugar (“fat free” products can be high in sugar), salt, canned or frozen dinners.
  6. Use healthy cooking techniques: lemon juice and spices instead of traditional dressings, cooking sprays instead of heavy oils or shortening, grilled or baked instead of fried foods.

 

* These menus are meant to be suggestions only and may not result in weight loss. Personal preferences for meal choices may be substituted. It is always recommended to consult with your personal health care practitioner for your actual nutritional requirements. Calorie calculations are based on common servings. To determine the exact calorie content of your meals, consult the food product’s packaging or your healthcare practitioner.

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