Nutrition/Fat lose meals 1200 To 1500 Cal.
(1365 Cal. day) give it a try!
meal one
Breakfast
- 2 strips of turkey bacon
- 2 scrambled eggs
- 1 piece of wheat / wholemeal toast
- 1 tea or coffee
- 1 glass of water
Lunch
- 2 slices of turkey
- Sliced lettuce and tomato
- 2 teaspoons of mayonnaise
- 1 whole wheat bread wrap
- 1 apple
- 12 ounces of diet soft drink
Snack
- 1 cup of sliced carrots
Dinner
- 1 cup mixed vegetables
- 1 small tossed salad (with 2 tbsps of dressing)
- ½ cup brown rice
- 6 ounces cooked white fish
- 12 ounces of water
Snack
- 1 cup of yogurt
- 4 teaspoons granola/muesli
1335 Cal.
Meal Two
Breakfast
- 1 whole wheat bagel
- 2 tsp low-fat cream cheese
- 1 cup low-fat yogurt with fresh berries or mandarins
- 1 tea or coffee
- 1 glass of water
Lunch
- 1 large tossed salad with 2 tbps dressing
- 1/2 cup of tuna salad
- 16 low-fat wheat thin crackers
- 12 ounces of diet soft drink
Snack
- 1 cup of yogurt
- 4 teaspoons granola/muesli
Dinner
- 1 sweet potato with 1 pat of low-fat butter
- 6 ounce of broiled steak
- 1 cup of waxed beans
- 12 ounces of water
Snack
- 1 medium banana
- Meals for a 1,500-Calorie weight lose life style
- A 1,500-calorie diet is low enough in calories for both men and women to lose weight. A 1,500-calorie meal plan is also generous enough to allow for adequate nutrition, when you make healthy choices. Because you will want to eat three meals and at least one smaller snack while on a 1,500-calorie diet, each meal should contain between 400 and 450 calories.
Read more: http://www.livestrong.com/article/429144-meals-for-a-1-500-calorie-diet/#ixzz1yP6p5JVK
Breakfast A breakfast for about 400 calories could be composed of one egg and two egg whites scrambled with 1 cup cooked spinach, 1 oz. feta cheese and one whole-wheat English muffin. Have a whole orange and a glass of skim milk alongside. A no-cook option might include 1 cup of shredded wheat with 1 cup of skim milk and 3/4 cup of sliced strawberries along with a glass of orange juice. A 1-cup serving of low-fat cottage cheese with 1 cup cooked oatmeal and 1/4 cup of raisins is another quick, satisfying option for 450 calories.
Lunch A simple sandwich on two slices of whole-wheat bread with 2 oz. of turkey, mustard, sliced tomatoes and 2 leaves of romaine lettuce along with an apple and 1 oz. of whole-grain pretzels is an easy brown bag lunch containing about 430 calories. You could also have 1 cup of minestrone soup with a whole-grain roll and a salad made with 2 cups of baby spinach, 1/2 cup of chickpeas, 1/2 oz. of chopped walnuts and 1/2 cup of orange segments. Dress the salad with 1 tsp. olive oil and lemon juice for a meal with approximately 400 calories.
Dinner Compose a comforting 450-calorie taco dinner by broiling 3 oz. of sirloin steak, slicing and serving in two corn tortillas with 2 tbsp. tomato salsa, shredded lettuce, 1/2 oz. of cheddar cheese, 1/4 of an avocado and 1/2 cup of brown rice. Broil 3 oz. of cod and serve with 10 asparagus spears and 1 cup brown rice cooked with sliced mushrooms and peas as another option. One cup whole wheat pasta mixed with 1 cup steamed broccoli, 1 1/2 oz. of part-skim mozzarella cheese and 1/2 cup canned diced tomatoes is another easy 400-calorie meal.
Links Fruits Fruits make a healthy carbohydrate choice on the 1,500-calorie diet. Each serving pre Sponsored vides 60 calories and 15 g of carbohydrates. Choose whole fruit over juice for its fiber content. In addition to helping with blood sugar control, fiber keeps you feeling full longer, aiding in weight control. Recommended fruit choices and 15-g carbohydrate serving sizes include one small apple or orange, a 4-oz. banana, 17 grapes, 1 1/4 cups of whole strawberries, 1 cup of blueberries, half of a large pear, two small plums, a medium peach or nectarine, 2 tbsp. of raisins, 1/2 cup of unsweetened canned fruit, 1/2 cup of orange or apple juice and 1/3 cup of prune or cranberry juice.
Milk and Yogurt Most Americans do not get enough calcium in their diet, according to the Office of Dietary Supplements. Calcium is necessary for bone health and strength. Milk and yogurt are significant sources of calcium in the diet of most people. Each serving of milk or yogurt contains 100 to 160 calories and 12 g of carbohydrate. On the 1,500-calorie diet, you should choose low-fat and nonfat milk and yogurt products to limit your calorie intake. Recommended choices and serving sizes include 1 cup of skim or 1 percent milk, a 6-oz. container of plain low-fat or nonfat yogurt, a 6-oz. container of nonfat sugar-free fruit yogurt and 1 cup of soy milk.
Other Carbohydrates Other carbohydrates include sweets and desserts. Calories vary based on fat content, and you should limit your intake of these foods. Each serving contains 15 g of carbohydrates. Recommended carbohydrate choices and 15-g carbohydrate serving sizes include two small cookies, a 2-inch unfrosted square brownie, a 2-inch piece of unfrosted cake, 1/2 cup of ice cream or sherbet and 1 tbsp. of syrup, jelly, honey or sugar.
Read more: http://www.livestrong.com/article/293975-recommended-carbohydrates-in-a-1-500-calorie-diet/#ixzz1yP8TgbrD
Read more: http://www.livestrong.com/article/429144-meals-for-a-1-500-calorie-diet/#ixzz1yP72XWD2
Low Cholesterol Therapeutic Diet
A low cholesterol therapeutic diet, also known as the therapeutic lifestyle changes plan, or TLC diet, is a diet low in saturated fats and cholesterol, and high in fiber. It is recommended for individuals who have an elevated low-density lipoprotein, or "bad," cholesterol reading of over 130 mg per deciliter.
Read more: http://www.livestrong.com/article/49279-low-cholesterol-therapeutic-diet/#ixzz1yP9kJ9ds
Saturated Fat, Cholesterol and Animal Foods.
The recommendations for saturated fat and cholesterol for the TLC diet are stricter than those for the general population. Saturated fat should not exceed 7 percent of total calories. Cholesterol intake should be 200 mg or less daily. The TLC diet recommends limiting egg yolks to two a week and the consumption of only the leanest cuts of beef, such as loin and round cuts. Organ meats should be avoided. Shellfish may be consumed occasionally because they also contain cholesterol. Total meat consumption (including lean pork and skinless poultry) should be limited to 5 oz. daily. Nonfat or low-fat dairy products are limited to two to three servings daily.
Read more: http://www.livestrong.com/article/49279-low-cholesterol-therapeutic-diet/#ixzz1yPAGfTHo
1335 Cal.
Meal Two
Breakfast
- 1 whole wheat bagel
- 2 tsp low-fat cream cheese
- 1 cup low-fat yogurt with fresh berries or mandarins
- 1 tea or coffee
- 1 glass of water
- 1 large tossed salad with 2 tbps dressing
- 1/2 cup of tuna salad
- 16 low-fat wheat thin crackers
- 12 ounces of diet soft drink
- 1 cup of yogurt
- 4 teaspoons granola/muesli
- 1 sweet potato with 1 pat of low-fat butter
- 6 ounce of broiled steak
- 1 cup of waxed beans
- 12 ounces of water
- 1 medium banana
Read more: http://www.livestrong.com/article/429144-meals-for-a-1-500-calorie-diet/#ixzz1yP6p5JVK