Day 5 of the 7 Day Diet 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
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.)
1 6-oz. container low fat yogurt (Stonyfield Farms, 130 calories, your choice of flavor)
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
1 piece Mini Babybel Light Cheese (50 calories)
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)
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.)