|
fitness
Home
MENUS
Performance
Healthy
Heart
Fighting Cancer
Vegetarian
For more details
call
812-934-6006
|
|
This menu averages
1800 to 1900 calories a day. According to your needs, you may adjust
caloric intake by increasing or decreasing portion sizes, as well as
adding or eliminating snacks. If you do not eat egg or dairy products,
which are sometimes used in the menus, try substituting fortified soy or
rice milks, cheeses, or yogurts and eggless products.
|
Breakfast |
Apricot Smoothie (1
cup nonfat milk, 1 cup apricot halves, 1 banana, 1 Tbsp flax seed or
wheat germ blended until smooth) |
|
Lunch |
Sloppy Joe (brown 3 oz burger crumbles, stir in 1/4 cup sloppy joe
sauce, serve on wheat bun); Sweet Potato Fries (slice 1 sweet potato
into thin strips, coat with cooking spray, bake at 400° F for about 30
minutes, stirring twice during baking); 1/2 cup coleslaw |
|
Dinner |
3
oz "chicken" nuggets; 1/2 cup green beans; Fruity Rice (combine 1/2
cup cooked brown rice, 2 Tbsp raisins or currants, 1/2 cup soy milk, 1
Tbsp molasses; microwave 5 minutes, stir in 1 chopped kiwi); 1 slice
whole grain bread with 1 Tbsp light margarine |
|
Snacks |
1
cup light yogurt (nonfat, no added sugar); 1 oz low fat cheese with 4
wheat crackers |
|
Breakfast |
Raisin Toast Sandwich (2 slices toasted raisin bread, 1 Tbsp almond
butter, 1 Tbsp apple butter, 1 thinly sliced banana); 1 cup milk (skim
or soy) |
|
Lunch |
Portabella Wrap (grill 4 oz portabella mushroom, melt 1 ounce monterey
jack cheese on top, slice into thin strips; layer mushroom strips, 1
cup mixed greens, 1 sliced roasted red peppers on flour tortilla
spread with 1 Tbsp light mayo); 1 cup carrot sticks |
|
Dinner |
2
slices thin crust cheese pizza; 1-2 cups salad with 2 Tbsp light
dressing |
|
Snacks |
Rice Krispie Treat with 1 cup orange juice with calcium; 1/2 cup
nonfat cottage cheese with 1/2 cup pineapple chunks |
|
Breakfast |
Hot
Cereal with Fruit (prepare 2/3 cup dry oatmeal, stir in 1 small diced
apple and 1 Tbsp light syrup, sprinkle with cinnamon and 2 Tbsp
chopped nuts); 1 cup milk (skim or soy); 1 slice whole wheat toast
with 1 Tbsp light margarine |
|
Lunch |
Grilled Vegetable Pita (on grill or in skillet brown 1 small zucchini,
2 eggplant slices and 1 small red bell pepper tossed with 1 tsp each
oil and vinegar; place in whole wheat pita with 1 Tbsp light mayo, 1
tsp mustard and 1 oz provolone cheese); 1 cup grapes |
|
Dinner |
Pasta Primavera
(sauté 1 1/2 cups mixed veggies with 1 clove minced garlic, toss with
1 cup spinach fettuccine and 1 Tbsp vinaigrette dressing, sprinkle
with 1 Tbsp Parmesan); 1 slice bruschetta (top French bread with 1/2
chopped tomato, 1/2 oz mozzarella, 1 tsp olive oil, basil and
vinegar); 1 cup strawberries |
|
Snacks |
4
oz pudding cup; 3 cups light popcorn |
|
Breakfast |
Breakfast Sandwich (1 whole wheat English muffin with 1/2 cup egg sub,
1 slice soy sausage, 1 oz low fat cheese); 1 cup orange juice with
calcium |
|
Lunch |
Romaine with Fruit & Nuts (combine 1 cubed apple, 1 diced stalk
celery, 2 Tbsp raisins, 3 Tbsp chopped walnuts, 1 Tbsp orange juice
concentrate; toss with 2 cups chopped romaine); 1 whole wheat roll
with 1 Tbsp light margarine; 1 cup light yogurt (nonfat, no added
sugar) |
|
Dinner |
Bean Burrito (heat 1/2 cup nonfat refried beans and spread on 1 warm
wheat tortilla; top with 2 Tbsp grated low fat cheese, 1/4 cup chopped
lettuce, 1/4 cup chopped tomato, 1 Tbsp light sour cream); 1 oz baked
chips with 1/2 cup salsa and 2 Tbsp avocado |
|
Snacks |
1
cup blueberries with 1/2 cup frozen yogurt and 1/4 cup granola; 1 cup
celery sticks with 1 Tbsp peanut butter |
|
Breakfast |
1
cup multi-grain cereal; 1 banana; 1 cup milk (skim or soy); 1/2 bagel
with 1 Tbsp almond butter |
|
Lunch |
Chili-Cheese Spud (top 1 baked potato with 1/2 cup vegetarian chili,
1/4 cup grated low fat cheese and 1 Tbsp light sour cream); 1-2 cups
salad with 2 Tbsp light dressing |
|
Dinner |
Vegetable Quiche (in baking dish, combine 3 Tbsp cooked brown rice,
1/4 cup shredded mozzarella, 1/2 tsp flour, 1/2 cup broccoli, 2 Tbsp
mushroom, 2 Tbsp red bell pepper, 1 Tbsp onion; in separate bowl
combine 1/4 cup egg sub, 2 1/2 Tbsp milk, 1 tsp Parmesan, dash of
basil and black pepper and pour over vegetable mixture; bake at 350° F
for 40-45 minutes); 1/2 cup corn with 1 Tbsp light margarine |
|
Snacks |
Fruit Roll-Up (spread 1 wheat tortilla with 1 oz light cream cheese
and fill with 1/4 cup each peaches, strawberries, grapes, and
blueberries; sprinkle with cinnamon and roll up); 1 cup low fat
chocolate milk |
|
Breakfast |
2
slices French toast with 1 Tbsp light margarine and 3 Tbsp light
syrup; 2 slices soy sausage; 1 cup cranberry juice cocktail (100%
juice) |
|
Lunch |
Manicotti (low fat frozen entree); Spinach Salad with Fruit (toss 2
cups spinach, 1 Tbsp onion, 1/2 cup mandarin oranges, 1 chopped kiwi,
2 Tbsp vinaigrette dressing); 1 slice garlic toast
(drizzle French bread with 1 tsp olive oil and minced garlic) |
|
Dinner |
Marinated Vegetable Sandwich (combine 1 slice of red onion, 1 oz
roasted red pepper slices, 1 whole sliced tomato, 2 Tbsp light Italian
dressing; marinate at least 15 minutes; serve veggies on whole wheat
bun with 1 slice soy cheese); 1 oz wheat pretzels; 1 pear |
|
Snacks |
Peachy Keen Shake (combine 4 oz light raspberry yogurt, 3/4 cup nonfat
milk, 1/2 cup peach slices, ice, vanilla and honey to taste; blend
until smooth); 1 oz unsalted almonds |
|
Breakfast |
Breakfast Pita (combine 1 cup sliced peaches, 1 Tbsp light syrup, dash
of cinnamon; stuff into warm whole wheat pita and top with 1/2 cup
light yogurt); 2 scrambled eggs; 1 cup milk (skim or soy) |
|
Lunch |
Tortilla Bowl (heat 1/2 cup pinto beans with 1/2 cup cooked brown
rice, spoon over 1 oz baked tortilla chips; top with 2 Tbsp light sour
cream, 2 cups shredded lettuce, 1 diced tomato, 1/4 sliced avocado,
1/4 cup grated low fat cheese); 1 orange |
|
Dinner |
Roasted Vegetable Fajitas (roast 1/2 each small onion, zucchini,
yellow squash, red bell pepper and green bell pepper with 1 tsp olive
oil; fill 1 wheat tortilla with veggies, top with a squeeze of fresh
lime juice and 2 Tbsp light sour cream) |
|
Snacks |
Strawberry Shortcake (top 1 slice angel food cake with 1 cup sliced
strawberries and 2 Tbsp whipped topping); 1 oz hard granola bar
(chocolate chip) |
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.
|