4000 Calorie Meal Plan

Transcription

1 4000 Calorie Meal Plan (Increase to 4,500 calories per day: 75 g CHO, 25 g protein, 12 g fat, see page 7 for examples) Each Breakfast selection provides approximately 1046 calories: 12g CHO, 57 g protein, 34 g fat Choice 1 2 English muffins 3 ¾ cups cereal, unsweetened, ready to eat 8 oz. orange juice 2 small bananas 6 oz yogurt 16 oz. 2 % milk 8 oz. 2% milk 6 hard boiled egg whites 4 egg whites 2 oz. Canadian bacon Choice 2 Choice 5 2 cups rolled oats 5 (4 inch square) waffles 1 slice toast 1 cup canned, drained pears in light syrup 2 apples 6 oz. yogurt 16 oz. 2 % milk 8 oz. 2 % milk 1 tbsp peanut butter 3 oz. Canadian bacon 3 slices bacon Choice 3 Choice 6 5 (4 inch) pancakes 1 cup grape nuts ¾ cup pineapple 1 slice toast 1 small orange 1 whole grapefruit 16 oz 2% milk 16 oz. 2 % milk 3 oz. sausage (5 grams or less of 3 oz. sausage % grams or fat per 1 oz.) or less of fat per 1 oz.)

2 Each AM Snack selection provides approximately 360 calories: 90 g CHO Choice 1 4 oz. bagel 2 small bananas 2 tbsp peanut butter Choice 2 12 pretzels rods (half size) 2 oz. grapes (34) Choice 3 12 (2 ½ inch square) graham crackers 4 tbsp raisins 2/3 cup hummus 1 (6inch) whole wheat pita 1 fresh pear Choice 5 12 ginger snaps 2 medium peaches Choice 6 1 cup chocolate milk 1 cup fat/sugar free pudding 2 small plums Choice 7 4 oz. muffin 8 oz. apple juice

3 Each Lunch selection provides approximately 703 calories: 100 g CHO, 33 g protein, 19 g fat Choice 1 Choice 5 4 slices bread 1 grilled chicken sandwich with 3 oz. deli turkey with 1 gram lettuce, tomato-no mayo less/oz. 2 side salads 1 cup raw baby carrots 2 tbsp fat free dressing 1 cup celery with 1 tbsp peanut 1 small fry butter 2 small oranges 1 cup unsweetened applesauce Diet coke Choice 2 Choice 6 1 (6 inch) pita 1 (6 inch) pita 3 oz. canned, in water tuna 3 oz. deli ham with 1 gram or less fat baked chips per/oz. ½ cup (4 oz) tomato juice 2 cups raw chopped vegetables such 1 cup bean sprouts (add to tuna as: broccoli, red onion, sprouts sandwich) shredded carrot 2 small tangerines 2 tbsp mayo 2 kiwi Choice 3 Choice 7 1 1/3 cup pasta 24 saltine type crackers 3 oz. chicken breast 6 hard boiled egg whites 1 cup raw broccoli (fresh) 1 cup raw baby carrots ½ cup steamed summer squash, 1 cup cucumber cooled 8 oz. apple juice add fat free Italian dressing 2 ½ cups cubed watermelon 6 inch sub 6 grams or less of fat 1 stick string cheese 2 cups celery sticks 34 grapes

4 Each Mid-afternoon snacks provides approximately 240 calories: 60 g CHO Choice 1 6 cups popcorn-no fat 2 small apples Choice 2 4 rice cakes with 2 tbsp peanut butter 2 cups cantaloupe Choice 3 12 whole wheat crackers 2 cups cantaloupe 4 Oreos 2 small nectarines Choice 5 1 English muffin with 1 tbsp-fat free cream cheese 8 oz. orange juice Choice 6 10 vanilla wafers 16 dried apricot halves Choice 7 2/3 cup fat-free yogurt 1 pear

5 Each dinner provides approximately 1262 calories: 14 g CHO, 72 g protein, 42 g fat Choice 1 1 large baked potato (120z) w/2 tbsp 2 cups mashed potatoes- no gravy Sour cream 1 small dinner roll 1 cup baked beans 50 oz pork loin 5 oz. sinless chicken breast 2 cups green beans cucumber, 2 tbsp sunflower seeds 16 oz. 2 % milk 1 cup steamed broccoli 2 tbsp salad dressing Choice 2 Choice 5 2 cups pasta 1/2 half of a 12 inch thin crust, meat pizza 5 oz. ground beef, drained, rinsed 1 bread stick ½ spaghetti sauce 4 cups lettuce, veggies: added 2 cups summer squash 2 tbsp fat free dressing 16 oz. 2 % milk 16 oz. 2 % milk Choice 3 Choice 6 2 cups brown rice 2 cups stuffing 5 oz. grilled salmon 1 cup corn 2 cups steamed Brussels sprouts 5 oz. roasted chicken (dark meat no Skin or white meat with skin 2 cups steamed zucchini 16 oz. 2 % milk Choice 7 2 cups sweet potatoes 1 cup peas 1 small dinner roll 5 oz. beef sirloin 2 cups mixed vegetables without corn, peas or pasta 16 oz. 2 % milk

6 Each Evening snack provides approximately 276 calories: 70 g CHO Choice 1 Choice 7 ½ cup grape nut added to: 1 (2 inch square) brownie 12 oz. fat free plain yogurt ½ cup ice cream 1 ¼ cup whole strawberries: 16 oz. 2 % milk Measure then slice ½ cup unsweetened applesauce Choice 2 ½ cup low0fat granola added to: 12 oz. fat-free plain yogurt ½ cup diced, fresh mixed fruit Choice 3 1 cup shredded wheat 16 oz. 2 % milk 1 small banana 1 small frosted cupcake 16 oz. 2 % milk 1 small banana Choice 5 1 cup frozen yogurt 16 oz. 2 milk ¾ cup fresh pineapple Choice 6 6 cups popcorn 16 oz. 2 % milk 1 small apple

7 To add 500 calories per day: 75 g CHO, 25 g protein, 12 g fat Grain: 3 additional choices per day ½ cups pasta, rice or potato 1 slice of bread, 1 oz bagel or ½ English muffin ½ cup corn or peas Fruit: 1 additional choice per day 1 small fresh fruit ½ cup diced fresh or canned fruit 4 oz. 100 % fruit juice-no sugar added Dairy: 1 additional choice per day 8 oz. 2 % milk 6 oz. low-fat, fat free, plain or flavored yogurt Protein: 3.5 additional per day 1 tbsp peanut butter 1 tbsp sunflower seeds 6 almonds, mixed nuts, pecans, peanuts 1 tbsp reduced fat mayo 2 tbsp reduced fat salad dressing 1 tsp stick butter, 2 tsp whipped butter 2 tbsp regular sour cream

8 2500 Calorie Meal Plan Choice 1 Each Breakfasts selection provides approximately 483 calories: 72 g CHO, 24 g protein, 11 g fat 1 English muffin 2 ¼ cups cereal, unsweetened 4 oz. orange juice ready to eat 8 oz. skim milk 1 small banana 2 egg whites 8 oz. skim milk 1 tbsp jam/ jelly 2 hard boiled egg whites Choice 2 Choice 5 1 cup rolled oats 3 (4 inch square) waffles 1 slice toast ½ cup canned, drained pears in light syrup 1 apple 8 oz. 2 % milk 8 oz. skim milk 1 oz. 2 % milk 1 tbsp peanut butter 1 oz. Canadian bacon 2 slices bacon Choice 3 Choice 6 3 (4 inch) pancakes 1 cup grapenuts ¾ cup pineapple ½ grapefruit ¾ cup pineapple 8 oz. skim milk 8 oz skim milk 1 oz sausage ( 5 grams or less of fat per 1 oz) 1 oz sausage ( 5 grams or less of fat per 1 oz) Choice 7 ½ bagel 1 tbsp jam/jelly 1 whole egg, fried 6 oz fat-free, flavored yogurt 1/3 cup grape juice

9 Each Am Snack selection provides approximately 204 calories 45 g CHO, 6 g fat Choice 1 ½ bagel 1 small banana 2 tbsp peanut butter Choice 2 6 pretzels rods (half size) 1 oz. grapes (17) Choice 3 6 (2 ½ inch square) graham Crackers 2 tbsp raisins 1/3 cup hummus ½ (6 inch) whole wheat pita 1 fresh pear Choice 5 6 ginger snaps 1 medium peach Choice 6 1 cup fat/ sugar free pudding 2 small plums Choice 7 2 oz. muffin 4 oz. apple juice

10 Choice 1 Choice 5 Each Lunch selection provides approximately 445 calories: 55 g CHO. 27 g protein, 13 g fat 2 slices bread 1 grilled chicken sandwich with 2 oz deli turkey with 1 gram of fat or lettuce, tomato-no mayo less/ oz. 2 side salads 1 cup raw baby carrots 2 tbsp fat free dressing 1 cup celery with 1 tbsp peanut diet coke Butter Choice 2 Choice 6 1 (6 inch) pita 1 (6 inch) pita 2 oz. canned, in water tuna 2 oz. deli ham with 1 gram or less fat baked chips per/oz. ½ cup (4 oz) tomato juice 2 cups raw chopped vegetables ½ cup bean sprouts (add to tuna Sandwich) Choice 3 Choice 7 such as: broccoli, red onion, sprouts shredded carrot 1 tbsp mayo 1 cup pasta 18 saltine type crackers 2 oz. chicken breast 4 hard boiled egg whites 1 cup raw broccoli (fresh) 1 cup raw baby carrots ½ cup steamed summer squash, 1 cup cucumber Cooled Toss above 4 ingredients together Add fat-free Italian dressing 6 inch sub 6 grams or less of fat 2 cup celery sticks

11 Choice 1 Choice 7 Each Mid-afternoon snack provides approximately 204 calories: 45 g CHO, 6 G fat 6 cups popcorn-no fat 2/3 cup fat-free frozen yogurt 1 small apple 1 pear Choice 2 4 rice cakes with 2 tbsp peanut Butter 1 cup cantaloupe Choice 3 10 whole wheat crackers 1 small banana 4 Oreos 1 small nectarine Choice 1 English muffin with 1 tbsp fat free Cream cheese 4 oz orange juice Choice 6 10 vanilla wafers 6 dried halves

12 Choice 1 Each Dinner provides approximately 868 calories: 112 g CHO, 51 g protein, 24 g fat 1 large baked potato (12 oz) w/tbsp 2 cups mashed potatoes-no gravy Sour cream 1 small dinner roll 2/3 cup baked beans 3 oz pork loin 3 oz skinless chicken breast 1 cup green beans 2 cup lettuce with tomato 8 oz. skim milk Cucumber, 2 tbsp sunflower seeds 2 tbsp salad dressing 8 oz. skim milk Choice 2 Choice 5 1 ½ cup pasta ½ half of a 12 inch thin crust, meat 3 oz. ground beef, drained, rinsed pizza ½ spaghetti sauce 2 cups lettuce, veggies added 1 cup summer squash 2 tbsp fat free dressing 8 oz. skim milk 8 oz skim milk Choice 3 Choice 6 2 cups brown rice 1 ½ cup stuffing 3 oz. grilled salmon ½ cup corn 1 cup steamed Brussels sprouts 3 oz roasted chicken (dark meat-no skin 8 oz skim milk or white meat with skin 1 cup steamed zucchini 1 small dinner roll 8 0z skim milk

13 Each evening snack provides approximately 302 calories: 57 g CHO, 14 g protein, 2 g fat Choice 1 Choice 5 ½ cup grape nuts added to: 1 cup frozen yogurt 6 oz. fat free plain yogurt 8 oz. skim milk 1 ¼ cup whole strawberries ¾ cup fresh pineapple Measure Choice 2 Choice 6 ½ cup low-fat granola added to 6 cups popcorn 6 oz fat-free plain yogurt 8 oz skim milk ½ cup diced fresh mixed fruit 1 small apple Choice 3 Choice 7 1 cup shredded wheat 1 (2 inch square) brownie 8 oz skim milk ½ cup ice cream 1 small banana 8 oz skim milk ½ cup unsweetened applesauce 1 small frosted cupcake 8 oz, skim milk ½ cup blueberries

14 To add 500 calories per day: 75 g CHO, 25 g protein, 12 g fat Grain: 3 additional choices per day ½ cup pasta, rice, or potato 1 slice of bread, 1 oz bagel or ½ English muffin ½ cup corn or peas Fruit: 1 additional choice per day 1 small fresh fruit ½ cup diced fresh or canned fruit 4 oz 100% fruit juice-no sugar added Dairy: 1 additional choice per day 8 oz 2 % milk 6 oz. low fat, fat-free plain or flavored yogurt Protein: 3.5 additional per day 1 oz lean beef, chicken breast, fish, canned tuna 1 oz low fat cottage cheese 1 oz low-fat cheese Fat: 2.5 servings are additional servings per day 1 tbsp peanut butter 1 tbsp sunflowers seeds 6 almonds, mixed nuts, pecans, peanuts 1 tbsp reduced fat mayo 2 tbsp reduced fat salad dressing 1 tsp stick butter, 2 tsp whipped butter 2 tbsp regular sour cream