Monday, January 01, 2001

Week 1 diet plan




img
About the menus

        These menus are written for 1,300 calories per day. Note, the bottom of each meal explains how to increase to an 1,800-calorie meal plan.

        1,300 calorie plan: For older or sedentary women. Eat breakfast, lunch and dinner. Select one snack.

        1,800 calorie plan: For men and younger, active women. Eat breakfast, lunch and dinner. Select two snacks.

Daily snack list

               These snacks add 100 calories each to your diet:

        • 3/4 cup chicken noodle soup
        • One frozen fruit juice bar
        • One-cup fresh fruit salad
        • One-cup fat-free, sugar-free fruit-flavored yogurt
        • 2/3 cup 1 percent cottage cheese
        • 1/2 cup sugar-free pudding prepared with 1 percent milk
        • 20 mini-pretzels
        • 10 baked tortilla chips and 1/3 cup salsa
        • 1 ounce string cheese and 10 baby carrots
        • 1 cup celery stalks, carrots, green pepper wedges, cucumber slices and 2 tablespoon low-calorie salad dressing for dipping
        • 1 cup non-fat milk
        • 1 cup unsweetened applesauce

Day 1
        Breakfast

        • Cheesy Danish (Mix 1/4 cup low fat cottage cheese with 1/4 teaspoon each of cinnamon and vanilla extract. Spread onto 1 slice of rye toast. Broil until cheese is bubbly.)
        • 1 orange
        • 1-cup non-fat milk
        1,800 calories: Increase cottage cheese to 1/2 cup and use 2 slices of toast.
        Lunch
        • Turkey Wrap (Mix 2 teaspoons low-fat mayonnaise and Dijon mustard to taste. Spread mayonnaise mixture onto an 8-inch fat-free flour tortilla. Take lettuce, tomato slices and cucumber slices and layer them with with 2 ounces of sliced turkey. Roll up and eat.)
        • 10 baby carrots
        • 3-inch apple
        1,800 calories: Use 3 ounces of turkey, add 1 slice of 2 percent fat cheese; use a large apple.
        Snack
        • Select one from list
        1,800 calories: Increase to two snacks. Option: Save one for after dinner.
        Dinner
        • 1 cup cooked pasta
        • 3/4 cup meat sauce (Make sauce with 90 percent lean ground beef and low-fat pasta sauce. Check the label to make sure it has less than 3 grams of fat per serving. Add chopped spinach to sauce for variety.)
        • 2 cups lettuce salad with raw vegetables
        • 2 tablespoons low-fat salad dressing
        • 1/2 medium pear
        1,800 calories: Increase pasta to 1 1/2 cups and meat sauce to 1 cup.

Day 2
        Breakfast
        • McDonald's Egg McMuffin
        • Coffee
        1,800 calories: Add a small orange juice.
        Lunch
        • Chicken Salad (In a large bowl, toss 2 cups mixed greens; 1/4 cup sliced cucumber; 4 large wedges red or green pepper; 1/4 cup celery and carrot slices, 2 ounces diced chicken breast, 2 tablespoons chopped walnuts, 2 tablespoons low-fat salad dressing.)
        • 1 whole-wheat pita pocket (6 inches)
        • 1 tangelo
        1,800 calorie: Increase chicken to 4 ounces; use large apple.
        Snack
        • Select one from list
        1,800 calories: Increase to two snacks. Option: Save one for after dinner.
        Dinner
        • Pork Stir Fry (Trim the fat from a 3-ounce center loin pork chop. Cook it in chicken broth seasoned with garlic powder and ginger. After pork is cooked, add 1 1/2 cups frozen stir fry vegetables. Cook until crisp.)
        • 2/3 cups cooked brown rice
        • 1/2 cup mandarin oranges in water.
        1,800 calories: Increase pork to 4 ounces; increase oranges to 1 cup.

Day 3
        Breakfast
        • 1 cup cooked oatmeal, made with water 1-cup non-fat milk
        • 1/2 small apple, diced and cooked with oatmeal.
        1,800 calories: Increase to 1 whole apple; add 1 slice of whole-wheat toast.
        Lunch
        • Turkey Waldorf Sandwich (Mix 2 ounces cubed turkey, 1/2 cup chopped celery, 1/2 small cubed apple, 1 tablespoon low-fat mayonnaise, pepper to taste.)
        • 2 slices of rye bread
        • Lettuce.
        1,800 calories: Increase turkey to 3 ounces; add 1 slice low-fat Muenster cheese; add 1 small orange.
        Snack
        • Select one from list
        1,800 calories: Increase to two snacks. Option: Save one for after dinner.
        Dinner
        • Steak and Vegetable Kebabs (3 ounces lean beef sirloin. Marinade meat for one hour in equal portions of reduced sodium soy sauce and rice wine vinegar mixed with minced garlic and 1 teaspoon sesame oil. Discard marinade after use. Cut the beef, mushrooms, onion, red peppers and zucchini cut into chunks. Thread beef and vegetables onto skewers. Broil or grill until meat is done.)
        • 3 small, red potatoes baked
        • 1 1/2 cups mixed lettuce and raw vegetable salad
        • 2 tablespoons low-fat salad dressing
        • 1/2 cup peaches, in light syrup
        1,800 calories: Increase meat to 4 ounces; increase peaches to 1 cup.

Day 4
        Breakfast
        • Strawberry Smoothie (1 cup non-fat milk, blended with 1 cup unsweetened, frozen strawberries)
        • 1 2-ounce wheat bagel, toasted
        1,800 calories: Add 1 tablespoon peanut butter.
        Lunch
        • 2 slices of small Lite Deluxe LaRosa's pizza
        • Tossed salad with low-fat dressing
        1,800 calories: Increase pizza to 3 slices
        Snack
       • Select one from list
        1,800 calories: Increase to two snacks. Option: Save one for after dinner.
        Dinner
        • 3 ounces cooked tilapia fillets
        • 1-cup stir-fried spinach (Saute 2 teaspoons grated ginger root with 1 teaspoon minced garlic in 1 teaspoon oil for 30 seconds. Add spinach; cook for 1 minute; add 2 teaspoons reduced sodium soy sauce. Cook 1 to 2 minutes.)
        • 1 small baked sweet potato
        • 1/2 medium pear
        1,800 calories: Increase fish to 4 ounces; increase to 1 whole medium pear

Day 5
        Breakfast
        • 1 poached egg served on 1/2 wheat English muffin toasted
        1-cup non-fat milk
        • 1/2 grapefruit, wedged
        1,800 calories: Increase to 2 eggs; increase to 1 wheat English muffin.
        Lunch
        • Subway 6-inch ham sandwich on wheat with no dressings other than mustard. Veggies are fine, but no black olives
        • 1 small snack bag of baked potato chips
        1,800 calories: Add 1 large orange or apple
        Snack
        • Select one from list
        1,800 calories: Increase to two snacks. Option: Save one for after dinner.
        Dinner
        • 4-ounce chicken breast. (Bake in aluminum foil packet with2 cups frozen vegetables — carrots, broccoli, and cauliflower. Add onion wedges and green peppers if desired.)
        • 1 medium potato, baked
        • 1 medium kiwi, sliced
        1,800 calories: Increase chicken to 4 ounces; add 1 tangelo.

Day 6
        Breakfast
        • 1 2-ounce wheat bagel
        • 1 tablespoon low-fat cream cheese
        • 1-cup non-fat milk
        1,800 calories: Add 1 medium banana.
        Lunch
        • 1 cup tomato soup, made with non-fat milk
        • 2 ounce low-fat mozzarella cheese
        • 6 whole-wheat saltine crackers
        • 10 baby carrots
        • 1 small orange
        1,800 calories: Increase to 12 crackers; substitute 1 medium banana for orange.
        Snack
       • Select one from list
        1,800 calories: Increase to two snacks. Option: Save one for after dinner.
        Dinner
        • Taco Dinner (Cook 3-ounce extra-lean ground sirloin, prepared with taco seasoning mix. Place the meat on 1 8-inch fat-free flour tortilla. Add 1 tablespoon shredded reduced-fat cheese, diced tomato, shredded lettuce, salsa to taste.)
        • 1 1/2 cups lettuce salad with raw vegetables
        • 2 tablespoons low-fat dressing
        • 1/2 cup fresh fruit cup
        1,800 calories: Increase meat to 4 ounces; increase to 2 tortillas.

Day 7
        Breakfast
        • 1-cup non-fat, plain yogurt (Mix with ingredients below.)
        • 1/4 cup Grape Nuts cereal
        • 1 teaspoon vanilla extract
        • 1 medium banana
        1,800 calories: Increase cereal to 1/2 cup.
        Lunch
        • 3 ounce frozen veggie burger
        • Sliced Kaiser roll
        • Tomato slices and lettuce leaves
        • 1 tangelo
        1,800 calories: Add 1 slice low-fat cheese; increase to 2 tangelos.
        Snack
        • Select one from list
        1,800 calories: Increase to two snacks. Option: Save one for after dinner.
        Dinner
        • 3 ounce orange roughy. (Broil with lemon juice and oregano.)
        • 3/4 cup coleslaw or broccoli slaw
        • 2 tablespoons low-fat coleslaw dressing
        • 1 medium baked potato
        • 2 tsp reduced-fat margarine
        • 1/2 cup red grapes
        1,800 calories: Increase fish to four ounces; Increase grapes to 1 cup.

       



Main story
Infographic: Fat and what it does to your body
Fat City Statistics
Inside the body mass index
Balance of diet, exercise, attitude shape foundation for healthy body
Scientists search for obesity's causes and cures
The Cincinnati Diet
- Week 1 diet plan
Weight-loss programs need three components
12 reasons to celebrate in 2001
Dad learns true meaning of football from daughter
Get to It