Perfect menu to about 1,200 calories.
If you do want to use a sweetener, choosing one with no calories keeps the menu to about 1,200 calories. One teaspoon of sugar has about 16 calories, while honey has 21 calories per teaspoon
Breakfast
One cup oatmeal
One-half cup non-fat milk
One tablespoon honey
One-half cup blueberries
One cup plain coffee or tea
Lunch
Two slices 100% whole grain bread, deli sliced turkey breast, tomato slice, lettuce and one tablespoon mustard
One-half cup sliced carrots
Water
Dinner
Three ounces baked salmon
One cup green beans
Salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing
Water with a slice of lemon
Snacks
One apple with 12 almonds
Several glasses of water
One cup non-fat milk
One-half cup plain yogurt with one tablespoon honey
One cup strawberries
Nutrition Information
Total calories: 1,215
Total protein: 72 grams (23% of calories)
Total carbohydrates: 185 grams (59.3% )
Total fat: 25 grams (17.7%)
Saturated fat: 5 grams
Sodium: 1,402 milligrams
Sugar: 107 grams
Cholesterol: 94 milligrams
Fiber: 28 grams
1,218 Calorie Menu With Non-Nutritive Sweeteners
Again, if you wish to omit the non-nutritive sweetener or use a different one, the calorie count will remain the same. Choosing sugar or honey adds a small number of calories.
Breakfast
One cup whole-grain corn cereal
One packet Sucralose
One-half cup non-fat milk
One cup 100-percent orange juice as a beverage
Lunch
Salad made with two cups field greens, two ounces albacore tuna (packed in water), one-half cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing
Diet soda
Dinner
One three-ounce pork chop
One baked sweet potato
One cup steamed asparagus
One tablespoon olive oil
One small glass of white wine
Snacks
One small pita bread with two tablespoons hummus
One pear
One serving low-fat, sugar-free fruit-flavored yogurt
One cup blueberries
Two-thirds cup baby carrots with one ounce fat-free vegetable dip
Several glasses of water with slices of lemon or lime
Nutrition Information
Total calories: 1,218
Total protein: 70 grams (22.6%)
Total carbohydrates: 176 grams (56.8%)
Total fat: 20 grams (14.6%)
Saturated fat: 5 grams
Sodium: 1,615 milligrams
Sugar: 86 grams
Cholesterol: 116 milligrams
Fiber: 24 grams
Starting a Low-Calorie Diet
See your doctor before you start a low-calorie diet to ensure it is the right choice given your health and any underlying conditions. A 1,200-calorie diet is not appropriate for every person. If these meal plans don't fit your calorie needs, consider daily menus for 1,500 calories and 1,700 calories.
Portion and serving sizes are key to dieting success, so you'll need a good set of measuring cups and measuring spoons, plus a kitchen scale, until you get used to estimating your serving sizes.
from ❦ Family Fresh Meals ❦ https://ift.tt/3sM305R
via IFTTT