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This 7-day meal plan
follows the guidelines of the American Heart Association. The menus
average 1700 to 1800 calories per day. You may adjust the menus to meet
your caloric needs by increasing or decreasing portion sizes, as well as
adding or eliminating snacks. Remember to pay attention to fat,
cholesterol and sodium content when making substitutions.
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Breakfast |
Southwestern Omelet
(scramble 1/2 cup egg sub with 2 Tbsp each chopped onion and green
bell pepper; top with 2 Tbsp salsa, 1/4 cup shredded pepper jack
cheese, 1 Tbsp chopped cilantro); 2 corn tortillas with 1 Tbsp light
margarine; 1 cup fresh fruit; 1 cup skim milk |
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Lunch |
Veggie Sub (6-inch); 1 oz unsalted pretzels; 1 cup light yogurt
(nonfat, no added sugar) |
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Dinner |
Shrimp and
Broccoli Alfredo (sauté 1/2 cup broccoli and 3 oz shrimp; heat 1/4 tsp
flour, 2 Tbsp each milk and grated Parmesan; toss broccoli, shrimp and
sauce with 1 cup whole wheat pasta); 1-2 cups salad with 2 Tbsp light
dressing; 1 whole wheat roll with 1 Tbsp light margarine |
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Snacks |
1
orange; 6 oz cranberry juice cocktail (100% juice) with 1 oz soynuts |
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Breakfast |
Fruit and Granola Yogurt (combine 1 cup nonfat vanilla yogurt, 1 Tbsp
ground flax seed or wheat germ, 1 Tbsp sunflower seeds, 1 Tbsp mixed
dried fruit and 2 Tbsp low fat granola) |
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Lunch |
Roasted Pepper Pizza (top 1 whole unsliced pita bread with 1/3 cup low
sodium pasta/pizza sauce, 3 oz roasted red peppers, 1/3 cup mozzarella
and 1 Tbsp Parmesan; heat until cheese is bubbly); 1 cup carrots; 1
apple; 1 cup skim milk |
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Dinner |
Corn & Bean Burritos (sauté 1 Tbsp onion in 1 tsp olive oil, add 1/3
cup each black beans, chopped tomato and corn and heat; spoon filling
into wheat tortilla, top with 2 Tbsp light sour cream); 1 oz unsalted
baked chips with 2 Tbsp avocado |
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Snacks |
1
oz low fat / low sodium cheese with 4 low sodium wheat crackers; 1 low
fat frozen dessert bar |
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Breakfast |
1
cup multi-grain cereal with 1 cup skim milk; 1 cup strawberries; 1
wheat English muffin topped with 1 Tbsp jam |
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Lunch |
Mediterranean Tuna Salad (combine 3 oz low sodium tuna, 2 Tbsp chopped
red bell pepper, 1 chopped green onion, 1/2 Tbsp sliced black olives,
1 Tbsp olive oil; serve on 1-2 cups salad greens with tomato wedges);
6 pieces melba toast; 1/2 cup pineapple chunks |
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Dinner |
Honey Lemon Herb
Chicken (combine 1 Tbsp honey, 1 Tbsp lemon juice, 1/2 tsp dried
rosemary, dash of crushed red pepper; pour half of mixture over 3-4 oz
chicken breast, bake at 350° F until fully cooked, brushing
occasionally with remaining sauce); 1 baked potato topped with 1 Tbsp
light margarine and 2 Tbsp light sour cream; 1 cup Brussels sprouts |
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Snacks |
1
cup celery sticks with 1 Tbsp unsalted peanut butter; 1 cup light
yogurt (nonfat, no added sugar) |
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Breakfast |
Raisin Toast Sandwich (2 slices toasted raisin bread filled with 1
Tbsp almond butter, 1 Tbsp apple butter, 1 thinly sliced banana); 1
cup skim milk |
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Lunch |
Chilled Pasta Salad (toss 2 oz cooked pasta, 1/2 cup steamed
asparagus, 1/2 cup chopped raw tomato, 1/4 cup green peas, 6 black
olives, 2 Tbsp light Italian dressing, 1 Tbsp Parmesan cheese);
1/4
cup dried fruit |
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Dinner |
3
oz pork loin; 1 cup wild rice with 1 Tbsp light margarine; 1/2 cup
spinach; 1 cup applesauce (without added salt or sugar) |
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Snacks |
1
oz low sodium cheese crackers; Veggie Roll-Up (spread 1 small flour
tortilla with 1 Tbsp light cream cheese, fill with 1/2 cup sliced red
bell pepper) |
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Breakfast |
Public Health Smoothie (combine 1/2 cup milk, 1/4 cup low fat vanilla
yogurt, 1/2 cup orange juice, 1 sliced banana, 3/4 cup unsweetened
applesauce and blend until smooth) |
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Lunch |
Egg Salad Sandwich
(chop 1 hard-cooked egg, mix with 1 Tbsp light mayo, 1 tsp sweet
pickle relish; serve on 2 slices whole grain bread); 1 cup cherry
tomatoes; 4 oz pudding cup |
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Dinner |
Grilled Catfish with Citrus Marinade (combine 1 Tbsp orange juice, 1
tsp each light soy sauce, oil, lemon juice, 1/4 tsp minced garlic,
black pepper; marinate 1 catfish fillet, grill or broil fish); 1/2 cup
coleslaw; 1 cup black-eyed peas; 1 wheat roll with 1 Tbsp light
margarine |
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Snacks |
2
low fat oatmeal cookies; 1 cup low fat chocolate milk |
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Breakfast |
3
wheat pancakes (made with egg white), 1 Tbsp light margarine, 1/4 Tbsp
light syrup; 1 cup blue-berries; 1 cup skim milk |
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Lunch |
1
1/2 cups low sodium potato soup; 1 slice rye bread with 1 Tbsp light
margarine; 1 pear |
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Dinner |
Stir-fried Beef & Vegetables (heat 1/2 cup low sodium beef broth, 1
tsp ginger, 1 tsp light soy sauce and 2 Tbsp white cooking wine;
stir-fry 4 oz sliced lean beef with 2 cups Chinese vegetables; serve
over 1 cup brown rice); 1 cup bok choy |
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Snacks |
1
oz unsalted nuts; 1 oz box of raisins |
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Breakfast |
1
cup Cheerios; 1 banana; 1 cup skim milk; 1 cup orange juice with
calcium |
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Lunch |
Spinach-Avocado Roll Up (1 wheat tortilla, 1 cup spinach, 1/2 cup
shredded carrot, 1/4 cup avocado, 1 Tbsp light mayonnaise, 1/2 tsp
lime juice); 1/2 cup low sodium / low fat cottage cheese; 1 cup grapes |
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Dinner |
Chicken Marinara (heat 1 tsp olive oil; sauté 3 oz sliced chicken
breast with 1/2 cup green pepper slices; top with 1/2 cup low sodium
pasta sauce and 1 Tbsp grated Parmesan; serve over 1 cup whole wheat
pasta); 1 cup green beans; 1 slice garlic toast |
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Snacks |
1/2
cup sherbet; 2 graham crackers with 1 Tbsp unsalted peanut butter |
This information is
not intended and should not be construed as medical advice. This
information should not be relied upon as a substitution for medical
attention from qualified health professionals who are familiar with your
individual needs.
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