Happy Thanksgiving! If you’re an American and you are reading this today, why? Go be with your family and/or friends! The post will be here tomorrow.
I set out to create a new 1500 calorie sample diet menu based on one of my previous 1200 calorie menus. Instead, I ended up creating a new 1200 calorie sample menu that is nutritious and well balanced even at a low 1200 calories. There are many possibilities for easily adding 300 calories to this menu because your nutrient needs have basically been met. So I have two sample menus for you today both 1200 and 1500.
Given that today is Thanksgiving, just tuck this information away for future reference. Enjoy your holiday meal. No dieting today! If you follow my advice you may want to ease up or let go of dieting completely till the New Year. As I shared in my last post 15 Tips to Avoid Holiday Weight Gain, just maintaining weight is hard enough at this time of the year.
O.K., now for the menus. The 1200 calorie version provides plenty of calcium, iron, and fiber for women over 50. The fiber content is good but just a tad less than the recommended amount for women under the age of 50. However, if you are adding even a small number of calories for a BMR that is higher than 1200 or for exercise, you can easily increase the fiber content with another serving of a high fiber fruit or vegetable or maybe a small high fiber muffin. (I’ll have to share some recipes in a future post for high fiber muffins that are not packed with calories!)
Another note I’d like to add is that I often include broccoli as a vegetable choice with 1200 calorie menus. You’ll be hard-pressed to find another vegetable or fruit available year-round in the United States with as much fiber and so few calories. If your calorie needs for the day are more than 1200 then go ahead and substitute another vegetable or two. If fresh isn’t available, frozen is your second best choice but canned is also fine.
Oh yes, this menu includes a meal from a fast food restaurant, Arby’s. We need to be aware of the relatively few choices we have to grab something that is reasonably nutritious and low calorie when we are on the go. For more low calorie restaurant meals read my previous post on low calorie restaurant choices.
Sample 1200 Calorie Diet Menu #5
(For the 1500 Calorie version see my notes at the end.)
Breakfast:
1 cup General Mills Chex Multi-bran cereal (190 calories without milk)
4 oz. Skim milk
4 oz. Orange Juice
Morning Snack:
1/2 cup grapes, red or green
1 piece of Mini Babybel Light cheese (1 piece has 50 calories)
Lunch:
1 Arby’s Martha’s Vineyard Salad
8 ounces Skim Milk
Afternoon Snack:
1/2 cup Nonfat Vanilla Yogurt (Tip: Want an easy alternative snack you can take with you that doesn’t need refrigeration? Choose 1 8-ounce carton of enriched Vanilla Soy Milk)
Supper:
1 and 1/4 cup (a serving) Buitoni Whole Wheat Four Cheese Ravioli (Note: I chose this brand because it is whole wheat and reasonably low calorie with 320 calories)
1/2 cup Amy’s Low Sodium Marinara Pasta Sauce (Note: most pasta sauces are relatively high in sodium. 40 calories)
Water, unsweetened tea or coffee, or diet soda
NOTE: Remember to drink plenty of water throughout the day!
Another note: I have not yet tried either the ravioli or pasta sauce brands recommended here. However, I will be checking to see if they are available where I live and give them a try. I chose these products specifically to achieve nutrient balance. If, for example, sodium is not an issue for you go ahead and select another low calorie pasta sauce.)
Total Calories: 1220
Protein: 23%
Carbohydrates: 59%
Fat: 18%
Iron: 23.8 mg
Calcium: 1229 mg
Fiber 21.5 grams
Vitamin A: 6209 I.U.
Vitamin C: 143 mg
1500 Calorie Sample Diet Menu #5
Simply follow the 1200 Sample, add a medium apple with the afternoon snack for an additional 80 calories or so plus 3.7 grams of fiber. You now have plenty of fiber if you are less than 50 years of age (and more than enough if you are over 50). The calorie count is now at approximately 1300. Given that the menu is balanced and nutritious you can add 200 calories of whatever you would like to bring the total to 1500! How’s that for easy?
Questions? Be sure to ask. Comments? Feel free to share. Enjoy the rest of the week, choose nutritious foods, watch those calories, get some exercise and most importantly, stay healthy!
