1,200-Calorie 5-Day Menus

Transcription

1 Prepared For: Prepared By: Date: Contact: 1,200-Calorie 5-Day Menus The menus in this handout provide about 1,200 calories per day. Each daily menu has: 6 servings of protein (P) Proteins can include lean meat, fish, poultry, beans, reduced-fat cheese, or egg. Weight for meat is after cooking. A 3-ounce portion would count as 3 servings. 9 servings of carbohydrate (C) Carbohydrates can include fat-free (skim) or low-fat (1%) milk or light yogurt with less than 100 calories, fruit, bread, grains, starchy vegetables, or other carbohydrates. Measure cooked hot cereals and pasta. You many substitute 2 slices of reduced-calorie (40 calories per slice) bread for 1 slice of regular bread. 3 or more servings nonstarchy vegetables (V) Nonstarchy vegetables can include lettuce, broccoli, cabbage, carrots, cauliflower, green beans, and tomatoes. 3 servings of fat (F) Fats can include margarine, salad dressing, mayonnaise, nuts, and olives. Free foods (*) Free food are foods with very few calories and little fat or carbohydrate. Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 1

2 1,200-Calorie 5-Day Menus Day 1 1 slice wheat toast (C) 1 tablespoon peanut butter (P, F) 6 ounces light yogurt (C) Orange (C) 2 slices wheat bread (2C) 1 ounce beef (P) 1 slice cheese (P) 2 slices tomato (V) 1 teaspoon mustard (*) 1/4 cup raw broccoli (V) 3 ounces boneless, skinless chicken breast (3P) 1/3 cup cooked pasta (C) 1/4 cup mushrooms (V) 1/4 cup zucchini (V) 1/4 cup peppers (V) 1 teaspoon olive oil (F) 1 cup green salad (V) 1 teaspoon regular salad dressing (F) 17 small grapes (C) 3 graham cracker (2½-inch) squares (C) Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 2

3 1,200-Calorie 5-Day Menus Day 2 1 slice low fat cheese (P) 4-inch waffle (C, F) 2 tablespoons sugar-free syrup (*) 1 cup fresh or frozen (sugar-free) berries (C) 1 cup fat-free or low-fat milk (C) Bean salad: ¼ cup grated low-fat cheese (P) ½ cup beans (1P, 1C) 2 tablespoons tomato (V) 2 tablespoons onion (V) 2 tablespoons carrots (V) 1/2 cup lettuce (V) 2 tablespoons cucumbers (V) 2 tablespoons reduced-fat ranch dressing (F) 2 tablespoons salsa (*) 15 fat-free or baked snack chips (C) 3 ounces roast beef (P) ½ cup potatoes (C) 1/2 cup steamed carrots (V) 1/2 cup cauliflower (V) 1/2 cup tossed salad (V) 2 tablespoons reduced-fat salad dressing (F) 1 cup melon cubes (C) 6 saltine crackers (C) Small apple (C) Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 3

4 1,200-Calorie 5-Day Menus Day 3 1 egg (P) ½ cup oatmeal (C) 1 teaspoon margarine (F) sugar substitute (*) ½ grapefruit (C) Grilled chicken Caesar salad: 1 cup romaine lettuce (V) 2 ounces boneless skinless chicken breast (2P) 2 tablespoons mushrooms (V) 2 tablespoons peppers (V) 1 tablespoon Caesar dressing (F) 1 tablespoon grated parmesan cheese (*) 6 saltine crackers (C) Small pear (C) Hamburger: 3 ounces lean ground beef (3P) 1 hamburger bun (2C) 2 slices onion (V) 2 slices tomato (V) 1 teaspoon mustard (*) 1/2 cup green beans (V) ¾ cup whole wheat flakes cereal (C) Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 4

5 1,200-Calorie 5-Day Menus Day 4 Morning Snack 1 slice cheese (P) 1 English muffin (2C) 2 teaspoons margarine (F) 1 teaspoon jam (*) ½ cup unsweetened applesauce (C) Roast beef sandwich: 2 ounces roast beef (2P) 2 slices bread (2C) 2 slices tomato (V) 1/4 cup raw celery (V) 1/2 cup gelatin dessert (C) 3 ounces broiled fish (3P) 4-inch corn on cob (C) 1/2 cup steamed broccoli (V) 1 cup tossed salad (V) 1 tablespoon salad dressing (F) 1 teaspoon margarine (F) Nectarine (C) 2 rice cakes (C) Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 5

6 1,200-Calorie 5-Day Menus Day 5 Vegetable omelet: 1 egg (1P) 2 tablespoons onion (V) 2 tablespoons mushrooms (V) 2 tablespoons peppers (V) Fat-free cooking spray (*) 1 slice toast (C) Orange (C) Tuna salad: 2 ounces tuna in water (2P) 2 tablespoons celery (V) 2 tablespoons onion (V) 1 dill pickle (*) 1/4 cup baby carrots (V) 1 slice bread (C) Small apple (C) Chicken fajitas: 3 ounces boneless, skinless chicken breast (3P) 6-inch low-fat tortilla (C) 2 slices grilled onion (V) 1/4 cup grilled peppers (V) 2 tablespoons tomato (V) 2 tablespoons sour cream (F) 2 tablespoons salsa (*) 1/3 cup rice (C) 1 cup green salad (V) 1 tablespoon regular salad dressing (F) 8 animal crackers (C) Notes Copyright Academy of Nutrition and Dietetics, Nutrition Care Manual, Accessed February 14, Reprinted with permission. Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Page 6