Diet Plans
We have included two sample diet plans. Remember to consult your physician or dietician before beginning any diet.
Try to consume a balanced and complete diet. It is important to eat 4-6 small meals/snacks daily and drink plenty of water. Avoid foods that are high in fat and calories and high in sugar. Healthy selections include fruits, vegetables, whole grain cereals and low-fat dairy products.
1500 - 1600 Calories |
|
2200 - 2300 Calories |
BREAKFAST |
|
| AMOUNT |
CALORIES |
| 12 oz. coffee |
8 |
| 1 cup milk |
120 |
| 1 tbsp. cream |
20 |
| 1 pkg. Instant Oatmeal |
152 |
| TOTAL: |
300 |
| |
|
| MORNING SNACK |
|
| AMOUNT |
CALORIES |
| 1 cup cottage cheese |
164 |
| 1/2 cup pineapple chunks |
70 |
| TOTAL: |
234 |
| |
|
LUNCH |
|
| AMOUNT |
CALORIES |
| 2 slices whole wheat bread |
140 |
| 1 cu. inch cheddar cheese |
57 |
| .15 cup mayo |
138 |
| 1 ounce turkey breast |
38 |
| 1/4 tomato (small) |
7 |
| TOTAL: |
380 |
| |
|
| AFTERNOON SNACK |
|
| AMOUNT |
CALORIES |
| 8 ea. low salt crackers |
96 |
| 1 oz. white turkey meat |
38 |
| TOTAL: |
134 |
| |
|
| DINNER |
|
| AMOUNT |
CALORIES |
| 5 oz. halibut broiled |
199 |
| 1 cup white steamed rice |
164 |
| 2 tbsp. Thousand Island reduced cal. dressing |
40 |
| 1/2 cup mixed boiled vegetables |
54 |
| 1 small salad w/tomato, onion |
49 |
| 1 tsp. white sugar |
15 |
| 12 fl. oz. tea |
4 |
| TOTAL: |
525 |
| |
|
| GRAND TOTAL: |
1573 |
|
|
BREAKFAST |
|
| AMOUNT |
CALORIES |
| 12 oz. coffee |
8 |
| 1 1/2 cup milk cottage cheese - 1% fat |
246 |
| 1 tbsp. cream |
20 |
| 1/2 cup fruit cocktail |
114 |
| TOTAL: |
388 |
| |
|
| MORNING SNACK |
|
| AMOUNT |
CALORIES |
| 1 medium apple |
81 |
| 1 medium banana |
105 |
| TOTAL: |
186 |
| |
|
LUNCH |
|
| AMOUNT |
CALORIES |
| 1 medium apple |
81 |
| 2 slices whole wheat bread |
140 |
| 2 cu. inch cheddar cheese |
137 |
| .15 cup mayo |
137 |
| 3 oz. white turkey breast |
115 |
| TOTAL: |
610 |
| |
|
| AFTERNOON SNACK |
|
| AMOUNT |
CALORIES |
| 2 slices rye bread |
180 |
| 4 tsp. fruit jelly |
56 |
| 2 tbsp. peanut butter |
190 |
| TOTAL: |
425 |
| |
|
| DINNER |
|
| AMOUNT |
CALORIES |
| 4 oz. white chicken breast |
187 |
| 1 1/2 cup white steamed rice |
246 |
| 4 tsp. reduced calorie Thousand Island dressing |
80 |
| 1/4 cup croutons |
30 |
| 1 small salad w/tomato and onion |
49 |
| TOTAL: |
592 |
| |
|
| GRAND TOTAL: |
2202 |
|
