Low Fat Diet Menu: Day 4

Day 4 of the latest weekly diet plan is a low fat diet menu. As with Day 3 of the plan, which is quite similar to the first day, Day 4 is a close match with Day 2. The reason for this is too keep things simple and reduce the number of food items you will need to buy for the week.



The variation for today comes with dinner. On Day 2 the menu called for having Three Cheese Stuffed Rigatoni by Lean Cuisine. The menu plan for today includes the Lean Cuisine Spa Classic of Grilled Chicken Primavera supplemented with steamed broccoli. This 7 day plan is centered around having a reasonably healthy frozen entree for dinner. If you would prefer to do more cooking or choose to eat one meal out each day you may want to take a look at a couple of my previous weekly plans:

7 Day Diet Sample Menu Plan (1200 calories or more)

Week Long Low Calorie Menu Plan (1200 calories or more)

This menu has a little less fat than I would like for overall balance, however, it is an excellent source of protein and dietary fiber. It also includes plenty of whole grain carbohydrates, fruits, and vegetables. All combined these dietary components will help to keep you feeling satisfied throughout the day IF you are taking in enough calories. Even when dieting, 1200 calories may not be enough for you. I provide some resources at the end of this article to give you some tips on how to determine an adequate dietary intake for your needs.

I also have suggestions for modifying this basic menu to increase the calorie count. To modify today’s menu for a 1300, 1400, or 1500 calorie diet, look for my comments below.

1200 Calorie Menu (Day 4)

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

1 Tuna Fish Sandwich with Avocado
1 medium apple
water, unsweetened tea, or coffee

(NOTE: When following the weekly plan you will hopefully have leftover from Day 2. )

To prepare a tuna fish sandwich with avocado:

Make tuna fish salad with 1 small can of white tuna (canned in water, about 1/2 cup tuna). Mix with 1 tbsp. low fat mayonnaise and 1/2 tsp curry powder. Makes enough for two sandwiches.

Spread 1/2 tuna fish salad on one slice whole wheat sandwich thin by Arnold. (Reserve the remaining tuna salad in the refrigerator for another day.) Add 1/4 cup reduced fat shredded mexican cheese blend. Microwave the open sandwich on low to medium for about 30-40 seconds (enough to melt the cheese). Remove from microwave and top with slices of avocado (1/4 medium avocado) and then the second slice of bread.

Snack

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

Supper

1 Lean Cuisine (Spa Cuisine Classics) Grilled Chicken Primavera
1 cup Steamed or Boiled Broccoli

Water, unsweetened tea, or coffee

(Be sure to get plenty of water throughout the day. Read Water, Weight, and Women to learn more about your water needs.)

Total Calories = 1211

Total Fiber = 31.4 g

Fat = 15%

Carbs = 60%

Protein = 25%

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

Calcium = 1004 mg (Women between 19 and 50 years need approximately 1,000 mg a day, 51+ need 1,200 + mg a day)

Iron = 7 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)

[Note:

Although this menu is a little lower in fat than I would like (only 15% fat) it 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 including a little more fat.

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 pre-menopausal (with a regular monthly period). Today might be a good day for a supplement. The meal plan is also 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 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.

If you would like some ideas for adding an additional 100-300 calories you may want to see some of my previous articles on healthy low calorie foods with 100 calories or less:

Healthy Low Calorie Beverages: 100 Calories or Less

More Low Calorie Snacks: 100 Calories or Less

Here are the links for day one, two, and three of this latest weekly plan:

Diet Menu Plan

Weekly Diet Menu: Day 2

1200 Diet Menu: Day 3

Hope today’s low fat diet menu helps! Till next time watch those calories and eat healthy food!