angel_going_home's Journal

Menu Plan w/ Recipes - 1400-1500 Cals.
Mar 04 2006 16:26

DAY 1
Total calories: 1387
Less then 20% fat

BREAKFAST (260 calories)
1 cup cereal
Small banana
8 ounces skim milk

SNACK (60 calories)
1 fruit* see entry below

LUNCH (419 calories)
Salmon pita* see recipe below
Fresh orange

AFTERNOON SNACK OR EVENING DESERT (100-150 calories)
*See Snack or Dessert list below

DINNER (498 calories)
Garbanzo Pasta* See recipe below
with Italian vegetables
Small slice Italian bread
1 teaspoon butter
2 small plums

SALMON PITA -You can substitute tuna or white chicken for salmon
- Makes 1 serving. Calories: 359 Fat: 8g

2 oz. canned salmon
1 oz. low-fat cheese, cut in chunks or shredded
1 cup tossed salad
1 tbsp. fat-free Italian dressing
1 large whole-wheat pita pocket

Combine salmon and cheese with salad. Toss with salad dressing and stuff into pita pocket.

GARBANZO PASTA
- Makes 1 serving. Calories: 339 Fat: 4g

1 oz. vermicelli (very thin spaghetti)
1 cup frozen Italian vegetables
½ cup canned garbanzo beans (chuck peas)
½ cup Healthy Choice spaghetti sauce
1 tbsp. Parmesan cheese

Cook vermicelli about 5 minutes. Add vegetables and beans to the cooking pasta. Cook about 2 minutes, until the veggies are tender, but crisp. Drain through a colander.
Served topped with spaghetti sauce and cheese.

EATING TIP OF THE DAY: The brain requires 20 minutes to register that the body is nutritionally satisfied, therefore, eat slowly and enjoy your food!

DAY 2
Total calories: 1423
Less than 20% fat

BREAKFAST (290 calories)
2 slices 7-grain bread
2 slices low-fat cheese
Tangerine

SNACK (60 calories)
1 fruit (see fruit list below)

LUNCH (445 calories)
2 oz. turkey pastrami and
   2 slices reduced-fat cheese on
   2 slices rye bread with
   spicy brown mustard
1 cup raw cauliflower with
   2 tbsp. fat-free Ranch dressing for dipping
¾ cup fresh pineapple chunks

AFTERNOON SNACK OR EVENING DESSERT (100-150 calories)
See lists below

DINNER (478 calories)
Curried Chicken Waldorf* see recipe below
Pumpernickel dinner roll with
1 teaspoon butter

CURRIED CHICKEN WALDOEF
- Makes 1 serving. Calories: 328 Fat:11g

1 boneless, skinless chicken breast
1 Red Delicious apple, cored and cubed, but not skinned
¼ cup diced celery
1 tbsp. light mayonnaise
½ tsp. curry powder
4 walnut halves, coarsely chopped
Salt & pepper
Red-leaf lettuce

Broil chicken. Allow to cool, then cut into bite-size chunks. Mix with next 5 ingredients, then add salt and pepper to taste.
Serve on a bed of lettuce.

EATING TIP OF THE DAY: After finishing dinner, brush your teeth so you feel completely finished and will not nibble later!

DAY 3
Total calories: 1439
Less than 20% fat

BREAKFAST (332 calories)
Small cinnamon-raisin bagel
2 tsp. jelly
8 oz. skim milk
6 oz. grapefruit juice

SNACK (60 calories)
1 fruit (see fruit list below)

LUNCH (485 calories)
Cold sliced chicken breast with
   1 tbsp. chutney on
   2 slices whole-wheat bread
   with romaine lettuce
Granny Smith apple
8 oz. nonfat yogurt

AFTERNOON SNACK OR EVENING DESSERT (100-150 calories)
See list below

DINNER (472 calories)
3 oz. lean, low-salt ham steak
Fresh Spinach with Golden Raisins* see recipe below
Small microwaved sweet potato
   with cinnamon and 2 tsp. butter
Small wheat dinner roll

FRESH SPINACH WITH GOLDEN RAISINS
- Makes 1 serving. Calories 102 Fat: 0g

5 oz. fresh spinach
2 tbsp. golden raisins
Nutmeg
Salt & pepper

Wash spinach until water is clear and remove stems.
Place spinach, with only water that clings to the leaves, in a heavy saucepan with tight fitting lid. Add raisins. Cover. Bring to a boil. Reduce heat to simmer.
Cook just until spinach is wilted, 5 minutes or less. Drain well. Season with dash of nutmeg. Add salt & pepper to taste.

EATING TIP OF THE DAY: To avoid heavy snacking while preparing meals, keep cut-up raw veggies in the refrigerator!

DAY 4
Total calories: 1421
Less than 20% fat

BREAKFAST (300 calories)
2/3 cup Museli
8 oz. skim milk
Small banana

SNACK (60 calories)
1 fruit (see fruit list below)

LUNCH (411 calories)
2 oz. sliced turkey breast with
   1 oz. low-fat Swiss cheese and
   Romaine lettuce, tomato, spouts, and Dijon mustard on
   2 slices pumpernickel bread
Fresh navel orange

AFTERNOON SNACK OR EVENING DESSERT (100-150 calories)
See list below

DINNER (500 calories)
½ cup Progresso White Clam Sauce over
   3 oz. Fresh linguine (¼ package)
Large broccoli spear, steamed, with
   Squeeze of fresh lemon
12 fresh cherries

EATING TIP OF THE DAY: Trim all visible fat from steaks, chicken, and roasts before cooking!

DAY 5
Total calories: 1446
Less than 20% fat

BREAKFAST (392 calories)
Oat-bran English Muffin with
   2 tsp. jelly
½ cup low-fat cottage cheese mixed with
   1 cup cantaloupe cubes and
   1 tsp. cinnamon

SNACK (60 calories)
1 fruit (see fruit list below)

LUNCH (401 calories)
2 oz. Lean roast beef on
   sandwich roll with
   lettuce, tomato, pickle, onions and mustard
8 oz. orange juice

AFTERNOON SNACK OR EVENING DESSERT (100-150 calories)
See Day 1

DINNER (443 calories)
Rosemary Chicken* see recipe below
Elegant Peas and Carrots* see recipe below
Microwaved potato with
   2 tsp. butter
2 fresh apricots

ELEGANT PEAS AND CARROTS
- Makes one serving. Calories: 55 Fat: 0g

¾ cup frozen sugar snap peas
2/3 cup whole baby carrots
½ teaspoon chicken bouillon granules
½ cup water

Combine peas and carrots in a heavy sauce pan. Add water and bouillon. Cover. Cook just until tender, about 5 minutes.

ROSEMARY CHICKEN
- Makes one serving. Calories: 142 Fat: 3g
1 medium chicken breast with skin
1 - 3 inch branch rosemary
Salt
Five pepper blend

Place chicken breast, skin side down, in a heavy non-stick skillet with a tight fitting lid.
Place rosemary on top. Cover. Cook on high heat, without turning, until chicken is cooked through (20 to 39 minutes). Remove skin. Season with pinch of salt and pepper blend.

EATING TIP OF THE DAY: When you?re going to a party that starts at 8 p.m. or later, eat dinner beforehand so you won?t be tempted to overindulge in fattening foods!