Starting the New Year the right way?
Posted: Jan 02, 2007 9:34 am
With the holidays behind me (in every way imaginable! Where DID that huge butt come from anyway? It can;t be all the egg nog, cookies, potatoes, gravy, etc etc etc can it? ) I have decided to start a healthier eating plan in 2007. I found this menu plan on Yahoo news this morning and decided this is one I can live with to jump start the New Year.....
Anyone interested in joining me? Are you planning on a particular menu or just cutting down a little on everything?
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Here's the calorie breakdown:
Breakfast: Approximately 300 calories
Lunch: Approximately 400 calories
Snack: Approximately 150 - 200 calories
Dinner: Approximately 400 calories
Fun Food: 150 calories or less
Daily Fun Food Options:
• 1 oz dark chocolate
• ½ cup fat free pudding
• ½ cup low-fat ice cream, frozen yogurt, sorbet (any brand 150 calories or less)
• 1 low-fat ice cream pop (any brand 150 calories or less)
• 4-5 cups of light popcorn
• Glass of wine, red or white
• 1 oz baked chips
• 1 oz pretzels
• 1 cup natural applesauce
• Small bag of soy crisps
• 10 strawberries with 2 tablespoons reduced-fat whipped topping
• Baked apple with 1 teaspoon sugar and cinnamon
• Frozen banana
DAY ONE
Scrambled Eggs with Turkey Bacon and Fruit: Whip one whole egg plus 2 egg whites and scramble on a heated pan coated with nonstick cooking spray. Add any preferred chopped vegetables (i.e., onion, red and green peppers, and tomatoes); enjoy with 2 strips of reduced-fat turkey bacon; serve with one orange (or ½ grapefruit or ¼ cantaloupe). Optional coffee or tea (plain or with skim milk, no sugar)
Ham and Cheese Sandwich: Toast 2 pieces of reduced-calorie whole wheat bread (any brand, 45 calories or less per slice). Layer one slice of bread with 1 tablespoon reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey) and one ounce fat free or reduced fat cheese. Top with sliced tomato, onion and the remaining slice of bread; enjoy with 1 cup crunchy baby carrots.
Afternoon Snack: 10 almonds + one apple (or pear)
Grilled Fish with Vegetables and Sweet Potato: 6oz fish filet grilled with one teaspoon olive oil, lemon juice and preferred seasonings; enjoy with one cup steamed vegetables (choose either Brussels sprouts, cauliflower, sugar snap peas, Swiss chard, spinach, broccoli or summer zucchini); and serve with ½ plain baked sweet potato
DAY TWO
Cereal with Milk and Fruit: 1 cup high fiber cereal (5+ grams fiber and less than 150 calories - i.e., Kashi Go Lean, Nature's Path Flax Plus, Barbara's Grain Shop, Barbara's cinnamon flavored Puffins, Fiber One, Mighty Bites, Total, Wheeties, Shredded Wheat). Serve with 1 cup skim milk or low-fat soymilk, and ½ sliced banana or ½ cup berries. Optional coffee or tea (plain or with skim milk, no sugar)
Caesar Salad with Grilled Chicken or Shrimp: Unlimited Romaine lettuce leaves topped with 4 ounces grilled chicken or cooked shrimp; 3 tablespoons grated parmesan cheese; optional anchovies (4 fillets); tossed with 4 tablespoons ‘reduced calorie' Caesar dressing (any brand, 40 calories or less per tablespoon) or use 1-2 tablespoons of regular Caesar dressing.
Afternoon Snack: One cup non-fat, plain or flavored yogurt (any brand 120 calories or less) mixed with 2 tablespoons wheat germ or ground flaxseeds.
Cheddar-Turkey Burger with Mixed Greens: 5 ounce turkey burger (or veggie burger) topped with sliced tomato, onion, 1oz melted reduced fat cheddar cheese and 2 tablespoons optional ketchup or salsa (no bun); serve with unlimited leafy greens tossed in 2 tablespoons low-calorie vinaigrette (or unlimited vinegar or fresh lemon).
DAY THREE
Oatmeal with Berries and Nuts: ½ cup dry oatmeal prepared with water; topped with 2 tablespoons chopped nuts (choose either walnuts, pecans, soy nuts, or slivered almonds) and ½ cup berries (choose sliced strawberries, blueberries, raspberries and/or blackberries). Sweeten with optional one teaspoon sugar or sugar substitute. Optional coffee or tea (plain or with skim milk, no sugar)
Open Faced Tuna Melt: Mash 3oz water packed light tuna (or use canned wild salmon or chicken breast) with 2-3 teaspoons reduced fat mayonnaise, minced onion and freshly ground black pepper; spread on two slices of reduced calorie, whole wheat bread, toasted (any brand of bread, 45 calories or less per slice); top each open slice with thinly sliced tomato and small slice non-fat or low-fat cheese (any variety, including cheddar, Swiss or American) and place in oven until cheese melts; enjoy with crunchy celery and pepper sticks (red, yellow and green).
Afternoon Snack: Sliced apple with 1 part skim string cheese
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable entrée (i.e., steamed shrimp and green beans) -- request garlic, black bean or ginger sauce ‘on the side' -- also order small container steamed brown rice. Pile your plate with steamed entrée and flavor with 1 tablespoon side sauce plus unlimited low-sodium soy sauce. Eat with ½ cup brown rice.
DAY FOUR
Apple Slices topped with Peanut Butter: 2 level tablespoons peanut butter spread over one sliced apple (or banana). Optional coffee or tea (plain or with skim milk, no sugar)
Japanese Spread: Bowl of miso soup with one six piece California roll and side order of steamed vegetables. You may use ginger, wasabi and low sodium soy sauce.
Afternoon Snack: 1 cup baby carrots or pepper sticks with 2 heaping tablespoons hummus or guacamole
Grilled Chicken & Veggies: Mixed vegetable salad with 2-4 tablespoons low-cal dressing (or 1 teaspoon olive oil and 2-3 tablespoons vinegar); 6 ounce grilled or baked chicken breast; 1 cup steamed vegetables (cauliflower, spinach, zucchini or peppers).
Anyone interested in joining me? Are you planning on a particular menu or just cutting down a little on everything?
**********************************************
Here's the calorie breakdown:
Breakfast: Approximately 300 calories
Lunch: Approximately 400 calories
Snack: Approximately 150 - 200 calories
Dinner: Approximately 400 calories
Fun Food: 150 calories or less
Daily Fun Food Options:
• 1 oz dark chocolate
• ½ cup fat free pudding
• ½ cup low-fat ice cream, frozen yogurt, sorbet (any brand 150 calories or less)
• 1 low-fat ice cream pop (any brand 150 calories or less)
• 4-5 cups of light popcorn
• Glass of wine, red or white
• 1 oz baked chips
• 1 oz pretzels
• 1 cup natural applesauce
• Small bag of soy crisps
• 10 strawberries with 2 tablespoons reduced-fat whipped topping
• Baked apple with 1 teaspoon sugar and cinnamon
• Frozen banana
DAY ONE
Scrambled Eggs with Turkey Bacon and Fruit: Whip one whole egg plus 2 egg whites and scramble on a heated pan coated with nonstick cooking spray. Add any preferred chopped vegetables (i.e., onion, red and green peppers, and tomatoes); enjoy with 2 strips of reduced-fat turkey bacon; serve with one orange (or ½ grapefruit or ¼ cantaloupe). Optional coffee or tea (plain or with skim milk, no sugar)
Ham and Cheese Sandwich: Toast 2 pieces of reduced-calorie whole wheat bread (any brand, 45 calories or less per slice). Layer one slice of bread with 1 tablespoon reduced-fat mayonnaise, optional spicy mustard, 4 ounces lean ham (or smoked turkey) and one ounce fat free or reduced fat cheese. Top with sliced tomato, onion and the remaining slice of bread; enjoy with 1 cup crunchy baby carrots.
Afternoon Snack: 10 almonds + one apple (or pear)
Grilled Fish with Vegetables and Sweet Potato: 6oz fish filet grilled with one teaspoon olive oil, lemon juice and preferred seasonings; enjoy with one cup steamed vegetables (choose either Brussels sprouts, cauliflower, sugar snap peas, Swiss chard, spinach, broccoli or summer zucchini); and serve with ½ plain baked sweet potato
DAY TWO
Cereal with Milk and Fruit: 1 cup high fiber cereal (5+ grams fiber and less than 150 calories - i.e., Kashi Go Lean, Nature's Path Flax Plus, Barbara's Grain Shop, Barbara's cinnamon flavored Puffins, Fiber One, Mighty Bites, Total, Wheeties, Shredded Wheat). Serve with 1 cup skim milk or low-fat soymilk, and ½ sliced banana or ½ cup berries. Optional coffee or tea (plain or with skim milk, no sugar)
Caesar Salad with Grilled Chicken or Shrimp: Unlimited Romaine lettuce leaves topped with 4 ounces grilled chicken or cooked shrimp; 3 tablespoons grated parmesan cheese; optional anchovies (4 fillets); tossed with 4 tablespoons ‘reduced calorie' Caesar dressing (any brand, 40 calories or less per tablespoon) or use 1-2 tablespoons of regular Caesar dressing.
Afternoon Snack: One cup non-fat, plain or flavored yogurt (any brand 120 calories or less) mixed with 2 tablespoons wheat germ or ground flaxseeds.
Cheddar-Turkey Burger with Mixed Greens: 5 ounce turkey burger (or veggie burger) topped with sliced tomato, onion, 1oz melted reduced fat cheddar cheese and 2 tablespoons optional ketchup or salsa (no bun); serve with unlimited leafy greens tossed in 2 tablespoons low-calorie vinaigrette (or unlimited vinegar or fresh lemon).
DAY THREE
Oatmeal with Berries and Nuts: ½ cup dry oatmeal prepared with water; topped with 2 tablespoons chopped nuts (choose either walnuts, pecans, soy nuts, or slivered almonds) and ½ cup berries (choose sliced strawberries, blueberries, raspberries and/or blackberries). Sweeten with optional one teaspoon sugar or sugar substitute. Optional coffee or tea (plain or with skim milk, no sugar)
Open Faced Tuna Melt: Mash 3oz water packed light tuna (or use canned wild salmon or chicken breast) with 2-3 teaspoons reduced fat mayonnaise, minced onion and freshly ground black pepper; spread on two slices of reduced calorie, whole wheat bread, toasted (any brand of bread, 45 calories or less per slice); top each open slice with thinly sliced tomato and small slice non-fat or low-fat cheese (any variety, including cheddar, Swiss or American) and place in oven until cheese melts; enjoy with crunchy celery and pepper sticks (red, yellow and green).
Afternoon Snack: Sliced apple with 1 part skim string cheese
Chinese Take Out: Order steamed seafood, tofu or chicken and vegetable entrée (i.e., steamed shrimp and green beans) -- request garlic, black bean or ginger sauce ‘on the side' -- also order small container steamed brown rice. Pile your plate with steamed entrée and flavor with 1 tablespoon side sauce plus unlimited low-sodium soy sauce. Eat with ½ cup brown rice.
DAY FOUR
Apple Slices topped with Peanut Butter: 2 level tablespoons peanut butter spread over one sliced apple (or banana). Optional coffee or tea (plain or with skim milk, no sugar)
Japanese Spread: Bowl of miso soup with one six piece California roll and side order of steamed vegetables. You may use ginger, wasabi and low sodium soy sauce.
Afternoon Snack: 1 cup baby carrots or pepper sticks with 2 heaping tablespoons hummus or guacamole
Grilled Chicken & Veggies: Mixed vegetable salad with 2-4 tablespoons low-cal dressing (or 1 teaspoon olive oil and 2-3 tablespoons vinegar); 6 ounce grilled or baked chicken breast; 1 cup steamed vegetables (cauliflower, spinach, zucchini or peppers).