Diet Meal Plan: Day 7

This is the final day of the most recent 7 day diet meal plan for 1200, 1300, 1400, or 1500 calories. Of all the week long menus I have put together, this one may be the easiest to follow. However, contrary to what you might think, it is particularly difficult to achieve nutritional balance on a low calorie diet with commercially prepared frozen entrees. I’ve provided you with an example of how it might be accomplished but I will not likely be designing another plan like this.

First of all, I don’t recommend following this kind of meal plan for the long term. A week or two now and then should be fine. (Keep your medical doctor informed when choosing a low calorie diet to assess whether or not it is appropriate for you.) Beyond nutrition, another problem with purchasing commercially prepared/more highly processed food is often the cost. Whenever possible, prepare your own meals from fresh whole foods! You can boost the nutritional value and save money.

The menu for today makes use of leftover macaroni and cheese for lunch. Breakfast is simple with a bowl of Kashi Heart to Heart cereal, one of my personal favorites. For dinner, the frozen entree is Lean Cuisine Roasted Turkey & Vegetables.

To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below.

1200 Calorie Diet Meal Plan (Day 7)

Breakfast

3/4 cup Heart to Heart cereal (110 calories, Kashi)
1 Tbsp Raisins
4 oz. Nonfat Milk
1⁄2 cup Orange Juice

Snack

1 piece String Cheese (80, Sargento)

Lunch

3/4 cup Whole Wheat Macaroni and Cheese (Hodgson Mill, 250 calories)*
1/2 medium apple
4 Reduced Fat Triscuits (69, Nabisco)

water, unsweetened tea, or coffee

*(Note: I use only 2 Tbsp. of butter to make the macaroni dish not 4 tbsp. as called for on the box. I also add about 1/3 cup of Reduced Fat Mexican Cheese Blend to the mix for added flavor. I keep the portion size to 3/4 cup for a serving making a total of 4 servings per box not 3 1-cup servings as suggested on the box.)

Snack

Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)
4 Triscuits Reduced Fat Crackers (69, Nabisco)

Supper

1 Lean Cuisine (Comfort Classics) Roasted Turkey & Vegetables
1/2 cup Peas, boiled and drained
1/2 cup Lite Vanilla Ice Cream (Blue Bunny, 100 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 = 1204

Total Fiber = 24.3 g

Fat = 17%

Carbs = 62%

Protein = 21%

(U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%)

Calcium = 1020 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day)

Iron = 8.9 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)

[Note: This menu is slightly on the low side for fat, however, this shouldn’t be a problem. Most women need more than 1200 calories to keep metabolism running smoothly. Consuming more than 1200 calories makes it easier to get all the nutrients you need. I strongly encourage you to make sure you are getting enough calories in the first place. There are many reasons why 1200 calories is likely to be too little. A couple of my previous articles will help you learn how to determine your minimum SAFE calorie intake.]

1. How Many Calories Per Day Do I Need?
2. 1200 Calorie Diet: How to Get Started

1300, 1400, or 1500 Calorie Diet Menu

This menu has a fairly good balance of nutrients. However, iron comes up short for women who are premenopausal (with a regular monthly period). Today might be a good day for a supplement. The meal plan is also a little short on calcium for postmenopausal women. If this describes you, you may want to supplement this menu with an additional serving of milk, cheese, or reduced fat ice cream. 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 am working on putting up a page with the complete diet meal plan for the week. However, it will be a few days at least before that’s done. Tomorrow I am running in my second half-marathon. I’m going to be TIRED after that! Wish me luck. The weather forecast is for rain! Oh well…(Last year race day was sunny and not too hot.)

Update: You can now find the complete week’s menu here: 7 Day Low Fat Diet Meal Plan

Till next time watch those calories and eat healthy food!