Today I have a menu for those of you who have no time to prepare meals. With the exception of a couple of minutes to mix up a spread for the waffles at breakfast, you can have a fairly well-balanced menu of “heat and eat” prepared foods along with a nutritious low cal lunch from Panera Bread.
The menu does come up little short for some key nutrients but that may not be a problem for you if you are taking a basic vitamin and mineral supplement. It is much harder to achieve balance when choosing to eat convenience foods and restaurant meals However, the example I’ve provided comes close to being reasonably well- balanced.
Breakfast
2 Waffles (Eggo – Nutrigrain whole wheat waffles, 180 calories)
Tasty low cal yogurt spread:
¼ cup Plain low fat yogurt
1 tsp. honey
(Tip: ¼ cup yogurt is about ½ of a 6 oz carton of yogurt. Mix the yogurt with the honey AND a dash or two of cinnamon for more sweetness OR a little fresh fruit such as blueberries or raspberries when in season to create a tasty low cal spread with the added bonus of about 100 mg of calcium.)
4 oz. orange juice
Morning Snack
1 stick String Cheese Mozzarella
Lunch
½ Fuji Apple Chicken Salad (Panera Bread – 145 calories)
1 bowl Garden Vegetable Vegetarian Soup (Panera Bread – 90 calories)
1 slice Multigrain bread (Panera Bread – 130 calories)
Water, unsweetened tea or coffee
Afternoon Snack
1 medium Apple
½ cup Oatmeal Squares Cereal by Quaker (Measure ahead of time into tiny ziplock bags so a small portion is ready to grab and go when you need it.)
Supper
1 Spa Lean Cuisine Salmon (frozen entree) with whole wheat orzo pasta, spinach & carrots in a basil sauce (220 calories)
8 oz. Skim milk
(Always remember to drink plenty of water throughout the day.)
Total Calories = 1232
Total Fiber = 18.7 grams
Fat = 21%
Carbs = 59%
Protein = 21%
Calcium = 857 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 mg a day)
Iron = 15.2 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)
Vitamin C: 67 mg
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1500 Calorie Diet Menu
If you are 50 or younger, you might choose to boost iron intake by having an additional waffle at breakfast for a total of three. If you do this you will boost your iron by 1.8 mg for a total of 17 mg.
If you need more calcium from food rather than a supplement you may want to add another serving from the milk group such as an additional glass of skim milk (80 calories) or a yogurt (look for one with about 100 calories or less). Would you like more vitamin C? Choose an additional serving of fruit such as Kiwi (about 50 calories for a medium kiwi with 84 mg of vitamin C.)
Have calories left to spare? Lucky you! Choose whatever you would like to make up the difference.
Need more 1200 or 1500 calorie diet menus for ideas? Scroll to the bottom of each page for links:
Questions? Be sure to ask. Comments? Feel free to share.
Have a great week, watch those calories, and most importantly, stay healthy!
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Need ideas for different 1200 calorie meal plans