7-Day Sample Meal Plan
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1 400 Calorie Fix 7-Day Sample Meal Plan Are you looking for an easy entry into the 400-calorie lifestyle that virtually guarantees the pounds will come off? Here, we ve taken a no-brainer approach to dropping pounds (eat 400-calorie meals) and made it a cinch for you and your waistline. We ve done all the work for you, pulling together a simple 1-week plan with four 400-calorie meals each day the right way to eat to lose weight while staying satisfied. Day 1 Breakfast: Kashi GoLean Cereal Start with 1 cup Kashi GoLean cereal (140), top with 1 cup low-fat or fat-free milk (100), and sprinkle with 1 cup blueberries (80). Pair with 1 hard-boiled egg on the side (80). Lunch: Deli Sandwich Start with 2 slices whole wheat bread (140) and fill with two 1 oz slices lean roast beef (120), two 1 oz slices deli turkey breast (60), 2 leaves lettuce (10), 2 slices tomato (10), and 1 tsp deli mustard (5). Pair with ½ cup fresh fruit salad on the side (50). Total: 395 Dinner: Amy s Cheese Pizza Heat up an Amy s Cheese Pizza and eat 1/3 of it (290). Enjoy with 1 cup cubed cantaloupe (50) and 2 graham cracker squares (60). Snack: Pita Chips Have 12 whole wheat pita chips (140) spread with ¼ cup hummus (100). Pair with 10 olives (100) and 10 baby carrots (40). PREVENTION.COM PAGE 1
2 Day 2 Breakfast: Fiber One Honey Clusters Start with 1 cup Fiber One Honey Clusters (160), top with ½ medium sliced banana (50) and 2 Tbsp chopped walnuts (or other nut if you prefer) (100), and pour 1 cup low-fat or fat-free milk on top (100). Lunch: Lean Cuisine Steak Tips Dijon Heat up 1 serving of Lean Cuisine Steak Tips Dijon (280). Pair with a small salad of 1 cup lettuce, 1 tsp walnuts, and salad dressing spray (40). Enjoy 1 cup blueberries for dessert (80). Dinner: Grilled Mahi Mahi Grill 4 oz mahi mahi (120) and serve with 1 cup broccoli sautéed in 1 tsp olive oil (70). Pair with 1 medium whole wheat roll spread with 1 tsp butter (130). Have a 16 oz cappuccino made with 8 oz fat-free milk for dessert (80). Snack: Honey Wheat Pretzels Enjoy 8 honey wheat pretzels (110) with 2 Tbsp almond butter (200). Wash it down with 1 cup cranberry-raspberry juice drink (110). Total: 420 PREVENTION.COM PAGE 2
3 Day 3 Breakfast: English Muffin with Nut Butter Toast 1 whole wheat English muffin (130) and spread with 4 tsp peanut or almond butter (130), then top with ½ medium sliced banana (50). Pair with 1 cup low-fat or fat-free milk (100). Lunch: Progresso Hearty Black Bean with Bacon Soup Heat up 1 cup Progresso Hearty Black Bean with Bacon Soup (160). Eat with 1 Pepperidge Farm 100-Calorie Pack Cheddar Goldfish (100), 1 cup raw broccoli florets with 1 Tbsp fat-free ranch dressing (40), 1 cup watermelon chunks (50), and 2 Nabisco Ginger Snaps (60). Dinner: Grilled Chicken Sandwich On a medium whole wheat roll (100), place 3 oz grilled chicken breast (140), ¼ cup roasted peppers (20), 2 lettuce leaves (10), 2 tomato slices (10), 1 Tbsp salsa (0), and 1 Tbsp guacamole (30). Pair with ¼ cup coleslaw on the side (50) and have 1 cup strawberries for dessert (50). Snack: Cheese Lover s Snack Slice 1 oz Cheddar (110) and 1 oz Brie (100). Serve with 4 reduced-fat Triscuits (70). Enjoy with one 5 oz glass white or red wine (120). PREVENTION.COM PAGE 3
4 Day 4 Breakfast: Kellogg s Special K Blueberry Cereal Start with ¾ cup Kellogg s Special K Blueberry cereal (100) and top with an 8 oz reduced-fat milk box (120). Enjoy with 2 peaches (120) and 10 whole almonds (80). Total: 420 Lunch: McDonald s Premium Southwest Salad with Grilled Chicken Order 1 McDonald s Premium Southwest Salad with Grilled Chicken (320) and top with 1 packet of McDonald s Newman s Own Low Fat Family Recipe Italian Dressing (60). Dinner: Weight Watchers Smart Ones Chicken Santa Fe Heat up 1 Weight Watchers Smart Ones Chicken Santa Fe (140). Eat with 1 cup Healthy Choice Old Fashioned Chicken Noodle Soup (100) and one 6 whole wheat tortilla (120). Enjoy ½ cup cubed cantaloupe for dessert (25). Total: 385 Snack: Chips and Quick Guacamole Serve 2 oz tortilla chips (about 20) (280) with ¼ cup salsa (20) mixed with ¼ cup mashed avocado (100). PREVENTION.COM PAGE 4
5 Day 5 Breakfast: English Muffin with Butter Toast 1 whole wheat English muffin (130) and top with 2 tsp whipped butter (50). Serve with 1 cup plain low-fat or fat-free yogurt (150) topped with 1 cup sliced strawberries (50) and 1 tsp honey (20). Lunch: Grilled Cheese Sandwich Place 2 slices American cheese (140) between 2 slices white bread, (130) and spread 1 tsp unsalted butter (30) on the outside of the bread. Grill in a nonstick pan, placing a pot lid on top of the sandwich to trap the heat. Enjoy with two Chips Ahoy cookies (110). Dinner: Grilled Salmon Cook a 4 oz raw salmon fillet brushed with 1 tsp Mrs. Dash Spicy Teriyaki 10-Minute Marinade (250) on the grill or stove top. Serve with 1/2 cup cooked brown rice (110) and 2 cups spinach sautéed with 1 minced clove garlic in 1 tsp peanut oil (60). Total: 420 Snack: Cupcake Enjoy one 2.5 oz yellow cupcake with 2 Tbsp chocolate frosting from a bakery. PREVENTION.COM PAGE 5
6 Day 6 Breakfast: Hot Cereal Bring 1 cup low-fat or fat-free milk to a boil (100), then add 1/4 cup grain cereal (such as Bob s Red Mill 7 Grain or 10 Grain) (140). Cover, simmer, and cook 10 minutes, stirring occasionally. Top with 2 Tbsp pecans (90) and 1/4 cup dried apricot halves (50). Lunch: Cosi Salad At a Cosi restaurant, order Our Lighter Side Signature Salad (with light dressing, no bread). Total: 370 Dinner: Chicken Fajita Fill one 7 ½ flour tortilla (140) with 3 oz grilled chicken breast (110) and ½ cup grilled bell peppers and onions (90). Top with 2 Tbsp salsa (10) and 2 Tbsp guacamole (40). Total: 390 Snack: Dark Chocolate Enjoy one 2.6 oz dark chocolate candy bar. Total: 390 PREVENTION.COM PAGE 6
7 Day 7 Breakfast: Bagel Egg Sandwich Scoop out one 4 whole wheat bagel (230). Fill with 1 sliced hard-boiled egg (80), 1 Tbsp Miracle Whip Light (40), 2 tomato slices (10), and 2 lettuce leaves (10). Serve with a large coffee and 3 oz low-fat milk (40). Lunch: Easy Office Lunch Microwave one Lean Cuisine Chicken Tuscan Panini (320). Pair with 3/4 cup grapes for dessert (83). Total: 370 Dinner: Chef s Salad Combine 2 cups mixed greens (20) with 1 oz slice each turkey, ham, and roast beef, cut into thin strips (120); 5 sliced olives (50); 1 tomato, diced (20); 1/2 green bell pepper, diced (10); and 1 Tbsp sliced almonds (30). Toss with 1 Tbsp balsamic vinegar and 1 tsp olive oil (50). For dessert, have one 100-calorie pack of cookies of your choice (100). Snack: Oreos Enjoy 5 Oreos (270) washed down with 1 cup low-fat or fat-free milk (100). Total: 370 PREVENTION.COM PAGE 7
MEN'S FITNESS FAT TO FIT CHALLENGE - 1800 CALORIE MEAL PLAN WEEK 1
Day 1 Tomato & Basil Omelet* (see recipe) 1 large egg 73.5 0.4 6.3 5 2 large egg whites 34.3 0.5 7.2 0.1 1/4 cup chopped tomato 8.1 1.8 0.4 0.1 2 Tbs grated parmesan cheese 43.1 0.4 3.9 2.9 2 Tbs chopped
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Day 1 1 egg + 3 egg whites scrambled 125 1.1 17.1 5.1 1/2 whole wheat english muffin, toasted 67 13.3 2.9 0.7 1 medium orange 61.6 15.4 1.2 0.2 TOTAL 253.6 29.8 21.2 6 2 Tbs dried cherries 48.8 12.8 0
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Day 1 2 hard boiled eggs 155 1.1 12.6 10.6 1 slice whole wheat bread, toasted 110 19 5 1.5 1 Tbs apricot jam 48.4 12.9 0.1 0 1 grapefruit 81.9 20.7 1.6 0.3 TOTAL 395.3 53.7 19.3 12.4 10 celery sticks 6
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energy (kcal) fat (g) Beef 219 1188 282 3.0 1.4 38.0 5.1 6.3 23.0 1.1 Chicken Breast 233 1279 304 3.0 1.1 39.0 5.2 6.3 27.0 1.2
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yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, yum, Healthy Foods for my School Nutrition Standards for Saskatchewan Schools Schools are an ideal place
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