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The Cut Down Calories Diet Plan for Her – Sample Menu

The cut down calories plan for her, meaning for me, will start with the previous mentioned order:

1. starting weight: 66 kg (145 pounds)
2. 145 pounds x 15 = 2175 calories
3. 2175 calories – 1000 calories = 1175 calories , but I will not eat less then 1200 calories. The rest it will be from fitness.

The meal plan

Day 1

Breakfast:

• 1 cup low-fat yogurt or milk with
• whole wheat cereals
• black coffee or herbal tea

Snack:

• 1 cup berries blended with 1 cup of 0% fat milk

Lunch:

• 2 slices whole wheat bread
• 1 cup tuna (in water only)
• salad (3 tomatoes, 10 slices cucumber, 3-4 leaves lettuce) with 1 teaspoon olive oil and lemon juice.

Snack:

• 1 medium banana

Dinner:

• 3 oz (100g) grilled chicken breast (skinless boneless)
• 1 cup boiled brown rice.

Day 2

Breakfast:

• 2 slices whole wheat toast with 2 tsp no sugar jam
• 1/2 cup canned fruit cocktail with
• 8 oz (1 cup) skimmed milk (for the fruit salad)

Snack:

• 1 medium banana

Lunch:

• 3 oz (100g) grilled chicken breast (skinless boneless)
• 1 medium baked or boiled potato
• 1 medium fruit (apple, peach, pear etc)

Snack:

• 4 crackers

Dinner:

• 3 oz (100g) sirloin steak
• fried vegetables :1 cup mushrooms, 1/4 cup onions, 2 teaspoon olive oil, 1 cup mixed vegetables

Day 3

Breakfast:

• 1 large hard boiled egg
• 2 slices whole wheat toast with 1/2 teaspoon butter
• 1 cup non fat milk
• 1 fruit

Snack:

• 1 orange

Lunch:

• 3 oz. (100 g) turkey breast or lean ham
• 2 whole grain bread slices
• 2 sliced carrots or 1 large baked potato

Snack:

• 1 cracker
• 1 medium fruit

Dinner:

• 2 cups of boiled pasta
• 1/2 cup spaghetti sauce meatless
• 1 cup mushrooms
• 2 teaspoon olive oil

Day 4

Breakfast:

• 1 bagel
• 1 tsp light cream cheese
• 1 tomato

Snack:

• 6 oz. (200 g) fat free yogurt

Lunch:

• chicken soup with vegetables, noodles and 3 oz. (100 g) chicken
• 2 slices whole wheat bread

Snack:

• 1 fruit

Dinner:

• 1 tsp olive oil
• 1 mixed green salad
• 1 cup cooked green beans

Day 5

Breakfast:

• cheesy toast – In a toaster oven, heat 1 slice whole-wheat bread topped with 1/4 cup reduced-fat shredded mozzarella cheese until cheese is slightly melted.
• 1/2 grapefruit
• a small glass fat-free milk.

Snack:

• 1 fruit

Lunch:

• 6 oz. (200 g) fried vegetables (you can use frozen vegetables)
• 2 tomatoes salad

Snack:

• 4 crackers

Dinner:

• 6 oz. (200 g) baked chicken breast stuffed with 3 oz. (100 g)mushrooms and 1.5 oz. (50) bacon
• 1 small salad with light dressing

Day 6

Breakfast:

• 2 scrambled eggs
• 1 black coffee

Snack:

• 1 cup fruits
• fat-free salad dressing

Lunch:

• 6 stuffed mushrooms
• 1 small salad

Snack:

• tuna sandwich: 2 tsp. chopped tuna, green salad, 2 slices tomato, 2 slices whole grain bread

Dinner:

• 3 oz (100g) fried fish
• 1 green salad

Day 7

Breakfast:

• 1 black coffee
• 2 whole grain bread slices
• 2 teaspoons butter
• 2 teaspoons no sugar jam

Snack:

• 1 cup Cottage cheese, 1/2 cup fruit and 2 nuts

Lunch:

• 6 oz. (200 g) baked chicken
• 2 cups of frozen vegetables or 2 baked potatoes
• 1 tablespoon olive oil

Snack:

• 1 cup chopped fruits

Dinner:

• a salad made of: 2 boiled potatoes, 1 hard boiled egg, 5 olives, 1/2 onion and 2 teaspoons olive oil

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RSS Trackback URL 12. March 2007 (15:29)
Filed under: Diets, Weight loss by Nessie

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