I’m pleased with Day 6 of the latest 7 Day Menu Plan for 1200 calories or more! Both the carbohydrate and fat count are on the low side of a healthy range and the protein count is a solid mid-range. Lunch for today is from Long John Silver’s to continue the theme of eating out one meal per day. The cost is higher than making all your meals at home but going with fast food makes it more reasonable. Surprisingly, it is possible to find healthy meals at fast food restaurants if you do some advance research and planning!
I discovered that Long John Silvers offers 2 fillets of grilled Pacific Salmon for only 150 calories! (Unfortunately, not all restaurants in a chain offer the same selections across the country.) Select this along with a plain Corn Cobette (no butter) for an additional 90 calories. Finish your meal after leaving the restaurant with a kiwi fruit you’ve brought from home and you have a nutritious and hopefully delicious low calorie meal for only 290 calories total.
The rest of the day includes Multigrain Chex Cereal for breakfast. It’s the same cereal we’ve had earlier in the week to make a grab and go trail mix (see Day 2). Supper is an easy to fix Spinach Salad served with a small whole wheat pita and some hummus. These meals can be ready to eat in minutes.
Given that today’s menu is well-balanced, it can be easily adapted for a 1300, 1400, or 1500 calorie diet, look for my comments below. You’ll also find links to the previous 5 days of this menu plan at the end of the article.
1200 Calorie Menu (Day 6)
3/4 cup Multigrain Chex Cereal* (General Mills, 160 calories)
1 cup Vanilla Soy Milk (Soy Dream, 120 calories)
1⁄2 cup Orange Juice (Light ‘N Healthy Orange Juice with Calcium- Tropicana – 25 calories)**
½ cup fresh blueberries
1/2 Grilled Pacific Salmon (Long John Silver’s – about 150 calories for 2 fillets)
1 Corn Cobette w/o butter (Long John Silver’s – 90 calories)
1 kiwi fruit (bring with you to eat AFTER lunch)
Water, unsweetened tea, or coffee
1 Mozzarella String Cheese (Horizon – 80 calories)
(Spinach Salad with a Whole Wheat Pita and Hummus)
2 cups Spinach Leaves
1/2 cup Red tomatoes chopped
1 Mozzarella String Cheese cut into small pieces
1/2 cup Black-eyed peas
1/2 Tbsp. Olive Oil (Extra virgin, 60 calories)
1/2 Tbsp. Lemon Juice
1 Whole Wheat Pita (159 calories)
3 Tbsp. Hummus (75 calories)
Water, unsweetened tea, or coffee
(Always remember to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.)
Total Calories = 1224
Total Fiber = 32.1 g
Fat = 27%
Carbs = 50%
Protein = 23%
(U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%)
Calcium = 1105 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day)
Iron = 30.9 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)
1300, 1400, or 1500 Calorie Diet Menu
This menu has a fairly good balance of nutrients. However, it is a little short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with another serving of a low fat milk product. Or be sure to take a calcium supplement (with vitamin D).
Otherwise, for women of all ages, simply add an additional serving or two of one of the menu items or other food of your choice to bring the total calories up to the level you need. (I encourage you to read my article on how to determine the minimum SAFE caloric intake for you: 1200 Calorie Diet: How to Get Started!)
*Note: Multigrain Chex Cereal is fortified with iron. If you are post-menopausal you may want to choose a different whole grain cereal with less iron.
**Light N’ Healthy Calcium Orange Juice by Tropicana. I included this juice because it is a source of a little extra calcium and it helped the numbers to add up right for a total of approximately 1200 calories. However, I believe a regular orange juice product (with or without added calcium) would be a better choice for not too many more calories. Why would it be better? Adding water to plain orange juice is what makes light juice. That dilutes the available nutrients, which may or may not be added back. In my opinion, the original mix of nutrients as nature intended is always best.
If you’ve read this far, good for you! Here are the links for day one, two, three, four, and five of this latest weekly plan:
Till next time watch those calories and eat healthy food!
P.S. Be sure to check back for more low calorie menu plans. You also might want to check out my articles page for lots of tips on how to succeed in losing weight with a healthy low calorie diet!