Day 5 of the 7 Day Sample Menu requires very little time to prepare. Although the menu does call for making a couple of new recipes for supper, you’ll find preparation will only take minutes for each.

The Deviled Egg recipe makes use of the remaining hard-boiled eggs prepared on the evening
of Day 3. It also calls for using a little low fat and low calorie plain yogurt instead of the typical higher fat mayonnaise in traditional deviled egg recipes. This keeps the calorie count for a serving of two egg halves to only 84 calories per serving.

The easy to prepare Black Bean Salsa* and a side of hummus with tortilla chips helps to round
out the meal for supper and balance the nutrients. The menu is designed for 1200 calories, however, I include tips on how you might increase the calorie count for a 1300, 1400, or 1500 calorie diet.

Sample Menu Day 4 - 1200 Calories

Breakfast

1/2 cup Creamy Breakfast Oatmeal (leftover from earlier in the week see Day 1)

1/8 cup almonds

1/2 cup Orange Juice

8 oz. Nonfat (skim) milk

(Optional: Have the milk along with a cup of home-brewed coffee for Cafe au Lait.)

Snack

1 6-oz. container low fat yogurt (Stonyfield Farms, 130 calories, your choice of flavor)

Lunch

1 cup Chicken Tortilla Soup (122 calories WITHOUT the addition of tortilla chips to the soup) (leftover from Day 4)

1 medium apple

Water, unsweetened coffee or tea

Snack

1 piece Mini Babybel Light Cheese (50 calories)

Supper

1 serving (2 egg halves) Low Calorie Deviled Eggs

1 serving Black Bean and Corn Salsa (The recipe can be found at the end of this post.)

4 Tbsp. Hummus

8 Tortilla chips (Tostitos, multigrain)

Water, unsweetened tea or coffee

(Always remember to get plenty of water throughout the day.)

Total Calories = 1222

Total Fiber = 21.9 grams (The recommendation for women is to have 20-25

grams of fiber a day.)

Fat = 25%

Carbs = 57%

Protein = 18%

Calcium = 1023 mg (Women between 19 and 50 years need approximately

1,000 mg a day, 51+ need 1,200 mg a day.)

Iron = 9.3 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg.)

With low calorie diets, iron often comes up short for younger women and calcium can be short
for women of all ages particularly older women. This menu is low in iron for women 19 to 50 years of age and in calcium for women 51+. Today might be a good day for a supplement.

1300, 1400, or 1500 Calorie Diet Menu

Modify the 1200 Calorie Diet Menu to fit your needs.

If you are over 50 and needing a little more calcium you could add another one cup serving of
nonfat milk (80 calories, 223 mg calcium). An additional serving of yogurt is another good choice for getting extra calcium (see Yogurt for a Healthy Low Calorie Diet ) for some ideas on which yogurt to buy.) The iron count is low for women 19 to 50 years of age. Today would be a good day for an iron supplement.

Other than these tips you can choose what you like for the additional 100-300 calories. I
recommend supplementing with foods other than those set aside for the 7 Day Sample Diet
Menu. On Day 6 and 7 you will have a good sense of how much extra food or leftovers you might have to supplement your diet and bring the calorie count up to 1300, 1400, or 1500 depending on your dietary needs. Till then you may need to purchase a little extra.

Till next time watch those calories and eat healthy food!

Black Bean and Corn Salsa

(Makes about six 1/2 cup servings)

Ingredients

1 cup Sweet Corn, fresh or frozen, boiled and drained

1/2 cup Black Beans, canned (drain)

1/4 cup White Onions, chopped

1/4 cup Sweet Red Peppers, chopped

1 Tbsp. Lime Juice

2 tsp. Cilantro leaves, dried

1 tsp. Olive Oil, extra virgin

Add all the ingredients to a small mixing bowl. Stir. Voila! Easy. Serve at room temperature or refrigerate for 2-3 hours to serve chilled. Delicious, nutritious, and low calorie (about 61 calories per 1/2 cup serving).

(Note: Add additional seasoning as desired such as salt, pepper, chili powder, or other. Remember to go easy on the salt. Too much sodium can cause your body to retain excess water.)

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Today’s menu for 1200 calories on day 4 of the 7 Day Diet Menu is quite easy given the nutritious leftovers you have from earlier in the week. Supper calls for Chicken Tortilla Soup . Prep time for making the soup is only 15 minutes or so but the cooking time is considerably longer. If you would prefer to have supper ready to eat sooner rather than later after a busy day, you might want to prepare the soup the night before (the evening of Day 3 for the 7 Day Diet Menu).

Image by crd! via Flickr

Something else you will have hopefully prepared the day before are hard-boiled eggs. Cooked and ready to eat eggs can be a great source of low cal and filling nutrition for a midday snack or an addition to a meal. The menu for day 4 calls for having a hard-boiled egg for breakfast and on day 5 you will be making deviled eggs.

Please note that the Chicken Tortilla Soup recipe includes an option to add crushed tortilla chips to the top of the prepared soup. For the 1200 calorie diet plan you will need to forgo adding chips to the soup and opt instead to have some tortilla chips with mashed avocado as noted in the menu if you want to keep your calorie count down. If on the other hand, you are on a 1300, 1400, or 1500 calorie diet then the additional chips could fit within your calorie allotment.

Sample Menu Day 4

Breakfast

1 Hard-boiled egg

1 whole orange

1 Whole Wheat sandwich thin (Arnold, 100 calories)

1/2 tbsp. Light Butter with Canola (Land O’Lakes, 25 calories)

Snack

1 6-oz. container low fat yogurt (Stonyfield Farms, your choice of flavor)

Lunch

1 chicken wing (skin removed)

1 chicken leg (just the leg not the thigh meat, skin removed)

2 cups mixed salad greens

1/2 cup Tomatoes chopped

8 oz. nonfat (skim) milk

(Optional: Make 1 cup of coffee with milk (cafe au lait) with the nonfat milk)

Snack

1/4 cup Raisins - seedless

1 piece Mini Babybel Light Cheese (50 calories)

Supper

1 cup Chicken Tortilla Soup (122 calories WITHOUT the addition of tortilla chips to the soup)

4 tbsp. Avocado (raw, mashed)

8 Tortilla chips (Tostitos, multigrain)

Water, unsweetened tea or coffee

(Always remember to get plenty of water throughout the day.)

Total Calories = 1206

Total Fiber = 25 grams (The recommendation for women is to have 20-25 grams of fiber a day.)

Fat = 30%

Carbs = 48%

Protein = 22%

Calcium = 930 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day.)

Iron = 11 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg.)

The menu comes up a little short on iron for women 19 to 50 years of age and on calcium for women 51+. Today might be a good day for a supplement.

1300, 1400, or 1500 Calorie Diet Menu

Modify the 1200 Calorie Diet Menu to fit your needs.

If you are over 50 and needing a little more calcium you may want to add another one cup serving of nonfat milk (80 calories, 223 mg calcium). Yogurt is another good choice for getting extra calcium (see Yogurt for a Healthy Low Calorie Diet for some ideas on which yogurt to buy.) Given that the iron count is a little low, if you are between the ages of 19 and 50, today would be a good day for an iron supplement.

Other than these tips you can choose what you like for the additional 100-300 calories. As I have noted on Day 1-3, the overall plan is designed for 1200 calories so there won’t be a lot of extra food on the first few days for having a second serving to up your calorie intake. (I recommend purchasing a little extra food of your choice for bringing the calorie count up to meet your needs.) However, you should have a little extra soup. The 7 Day Menu Plan calls for having another cup of soup on Day 5 and again on Day 7 that means you should have about 2 extra cups of soup.

Day 5 of the 7 Day Diet Menu includes Deviled Eggs and Black Bean and Corn Salsa. Both can be prepared easily in just minutes with the ingredients you already have on hand.

Till next time watch those calories and eat healthy food!

Planning a 7 Day Diet Menu

Grocery Shopping for a 7 Day Diet Menu
Day 1 Diet Sample Menu

Day 2 Sample Diet Menu

Day 3 Sample Diet Menu

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