Today’s easy diet menu, the 6th day of the latest weekly plan is a cinch. Each of the nutritious meals and snacks can be ready to enjoy in just minutes.
Breakfast is the same as days 2 and 4 with a serving of instant homemade oatmeal, a 1/2 cup of orange juice and 1/2 of a fresh pear. Similar to days 1 and 3, lunch calls for a whole-wheat sandwich but the filling this time is slices of deli turkey and apple (instead of turkey with pear slices).
Dinner is another in the series of meals including frozen entrees by Lean Cuisine. I don’t recommend having frozen entrees for meals every day of the week but this weekly plan shows you how it might be accomplished with reasonable nutritional balance. To read more about some of the top rated frozen entrees for both nutrition and taste you may want to read: Best Low Calorie Frozen Entrees .
Today’s menu includes a Spa Cuisine Classic: Chicken in Peanut Sauce. As with the Chicken Mediterranean entree on day one and the Salmon with Basil on day three, the Chicken in Peanut Sauce includes a whole grain. (See Whole Grains are a Weight Loss Winner).
To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below.
1200 Calorie Menu (Day 6)
Breakfast
1 serving Homemade Instant Oatmeal (236 calories)
1/2 pear
1/2 cup Orange Juice
Snack
1 container French Vanilla Yogurt (Dannon – Light ‘n Fit, 100 calories)
Lunch
Whole Wheat Sandwich with Turkey & Pear
Water, unsweetened tea, or coffee
(Make a sandwich with Arnold Whole Wheat Sandwich Thins. Add 6 oz. of shaved turkey with 1/2 medium ripe apple sliced, 2 tsp. of spicy brown mustard optional.)
water, unsweetened tea, or coffee
Snack
Starbucks Cafe au Lait w/Nonfat milk (Tall, 60 calories)
1 piece Sargento mozzarella string cheese
Supper
1 Lean Cuisine (Spa Cuisine Classics) Chicken in Peanut Sauce
1 cup Steamed or Boiled Broccoli
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 = 1207
Total Fiber = 23.9 g
Fat = 15%
Carbs = 59%
Protein = 25%
(U.S. Dietary Guidelines Recommended percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%)
Calcium = 1182 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day)
Iron = 6.6 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 if you look at the USDA Dietary Guidelines. 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). With a menu such as this one, a supplement might be a good idea. 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.
Here are the links for day one through five of this latest weekly plan:
1200 Calorie Diet Meal Plan: Day 5
Hope you enjoy this easy diet menu. Till next time watch those calories and eat healthy food!
