1 3 SELECT-A-PLAN: BY MIX-AND-MATCH MEALS This approach allows you to choose well-balanced, low-fat, high-fiber P-C-F meals very easily. Combine any of the following breakfast, lunch or dinner meals on the following pages. You ll consume your desired -0 calories/day, and 0-30 grams fiber per,000 calories. Most meals are conveniently assembled, with little or no cooking. Miscellaneous refers to snacks or extras you can eat at mealtimes. WOMEN: For Weight Loss, I Recommend: Eat -00 calories a day and 30-0 g fat as: Calories Fat Breakfast: 0-0- g Lunch: g Supper: g Misc./Snack: g MEN: Eat 0-0 calories a day and 0- g fat as: Calories Fat Breakfast: g Lunch: g Supper: g Misc./Snack: g WOMEN: For Weight Maintenance, I Recommend: Eat 00-0 calories a day and 30- g fat as: Calories Fat Breakfast: 0- g Lunch: g Supper: g Misc./Snack: g Results With moderate daily activity, a woman will lose - pounds a month, and a man will lose -6 pounds a month. MEN: Eat calories a day and 0-7 g fat as: Calories Fat Breakfast: g Lunch: g Supper: g Misc./Snack: g Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 88 Reprinted with permission for educational purposes only. Book available at or.87..
2 Quick and Easy Breakfast Ideas 00 - Calories, < 0 Grams Fat Healthy breakfast meals include fruit, wholegrains and protein (milk or meat) for the P-C-F balance. Note: Meals with the same food groups (as below) tend to have the same number of calories and fat. Means brown-bag grab- n-go meal... pack the night before. C = Complex Carbohydrate P = Protein F = Fat (in grams) Cal. = Calories c. = cup Tbsp. = tablespoon tsp. = teaspoon tr. = trace amount red. = reduced FOOD GROUP Milk (P,C) Fat (F) Milk (P,C) or Meat (P,F) Fat (F) Milk (P,C) or Meat (P,F) / c. blueberries / c. shredded wheat 00 / c. whole milk 7 c. strawberries 3 Tbsp. Grapenuts c. nonfat yogurt Tbsp. chopped walnuts or almonds banana, sliced slices light wholewheat bread Tbsp. peanutbutter Milk (P,C) or Meat (P,F) Fat (F) Tbsp. raisins 3/ c. bran flakes c. fat-free milk Tbsp. almonds / c. applesauce / wholewheat tortilla topped with / c. part-skim ricotta cheese 00 (Put fruit and cinnamon over cheese; broil) c. fruit salad / c. grits topped with oz. (3 Tbsp.) mozzarella cheese, grated or Tbsp. cheddar / c. orange juice wholewheat toast egg, poached/boiled tsp. margarine or Tbsp. jam on toast orange / c. oatmeal 6 / banana 3/ c. Kashi crunch cereal 3/ c. % milk / cantaloupe / wholewheat pita pocket / c. low-fat cottage cheese 00 3 tsp. light margarine 0 (Top fruit w/cheese) 90 / banana c. strawberries rye crackers c. fat-free milk (Blend fruit and milk into a smoothie) large apple 0 wholewheat crackers 00 oz. mozzarella cheese or % milk cheese slices 7 c. fat-free milk Tbsp. walnuts on oatmeal Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 89 Reprinted with permission for educational purposes only. Book available at or.87.. Continued
3 FOOD GROUP Starch C) Meat (P,F) or Milk (P,C) Fat (F) Starch C) Milk P,C) or Meat P,F) Meat (P,F) Meat (P,F) / Fat (F) 00- Calorie Breakfast Ideas / grapefruit small bagel ( oz.) oz. turkey ham Tbsp. light cream cheese on bagel small pear c. dry Chex cereal mix (Rice, Wheat, Corn, Bran Chex, shredded wheat) oz. fat-free string cheese 0 70 /8 honeydew / English muffin egg, poached oz. low-fat cheese* (3 Tbsp.) (Open-faced sandwich) (Grill or broil) c. grapes slices light wholewheat bread low-fat single cheese slice* 0 oz. lean ham oz. tomato juice English muffin oz. lean ham tsp. margarine (or oz. low-fat cheese) medium peach c. canned vegetable soup melba toast crackers c. fat-free milk / grapefruit / wholewheat English muffin oz. Canadian Bacon / tsp. margarine orange wholewheat toast egg (or egg substitute) blended with / c. low-fat cottage cheese 0 (Omelet, cooked with nonstick spray) 70 + Calcium fortified small pear corn tortillas oz. (3 Tbsp.) % fat cheese,* grated, melted on tortillas small apple wholewheat English muffin or small bagel wedge Laughing Cow light cheese c. pineapple light wholewheat toast oz. % milk Kraft cheddar cheese slice* oz. ( slices) Canadian Bacon / c. orange juice + light wholewheat bread oz. hamburger patty, broiled (or soy burger) tomato, lettuce, mustard *NOTE: Nonfat cheeses (fat-free) refer to Kraft Free slices, etc. Low-fat cheeses (< 3 g fat per oz.) refer to Weight Watchers slices, Laughing Cow light wedges, etc. Reduced-fat cheeses (< 6 g fat per oz.) refer to part-skim mozzarella, Parmesan, Kraft reduced-fat % milk Cheddar or Swiss, etc. Light cheeses may be low-fat or reduced-fat, and contain 0% less fat than original product. Light refers to 3-0 calories per slice bread and 0 calories per tablespoon margarine or mayonnaise Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 90 Reprinted with permission for educational purposes only. Book available at or.87..
4 Quick and Easy Brown-Bag Lunches - 00 Calories, < 0 Grams Fat C = Complex Carbohydrate P = Protein F = Fat (in grams) Cal. = Calories c. = cup Tbsp. = tablespoon tsp. = teaspoon tr. = trace amount red. = reduced SANDWICHES Tuna Sandwich Turkey/Beef Sandwich slices wholewheat bread (C) slices light wholewheat bread (C) / c. tuna-in-water (P,F) oz. chicken, turkey or lean beef (P,F) 00 3 tsp. light mayonnaise (F) 0 tsp. mayonnaise or light cheese (F) 0 lettuce, pickle 0 lettuce, tomato slices 0 large apple or small orange (C) 8 oz. apple juice (C) 0 stick pretzels (C) / c. baby carrots (C) Peanutbutter Sandwich Veggie Sandwich slices light wholewheat bread (C) wholewheat pita pocket (C) Tbsp. peanutbutter (P,F) 00 8 c. vegetables, cooked or grilled (C) 0 banana (C) 0 oz. grated mozzarella cheese (P,F) c. skim fat-free milk (P,C) 00 peach (C) Lean Ham Sandwich Burger slices wholewheat bread (C) fast-food hamburger* (P,C,F) 30 0 oz. lean ham (P,F) 00 (/ lb. meat, no mayonnaise) Tbsp. fat-free mayonnaise (F) large apple (from home) (C) 0 lettuce 0 water 0 / c. carrot sticks (C) large pear (C) 0 *or grilled chicken sandwich (no sauce) Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 9 Reprinted with permission for educational purposes only. Book available at or.87..
5 -00 Cal. Brown-Bag Lunches COLD SALADS Pasta Salad Fruit Salad / c. spaghetti (C) 00 c. low-fat cottage cheese (P,F) 00 c. raw vegetables (C) c. pineapple chunks (C) oz. (3 Tbsp.) grated mozzarella c. strawberries (C) cheese (P,F) / banana, sliced (C) 3 Tbsp. nonfat Italian dressing (F) 7 topping: 3 Tbsp. Grape-Nuts (C) fresh fruit or small ones (plums, Tbsp. almonds (F) 0 kiwi) (C) 30 0 Caesar Salad Fajita or Taco Salad c. lettuce (C) c. lettuce (C) / c. croutons (C,F) 3 / c. pinto or kidney beans (P,C) 00 / c. ( oz.) Parmesan cheese 3 Tbsp. light cheddar, grated (P,F) Tbsp. nonfat Caesar dressing (on side) 00 8 / c. salsa 0 3 oz. chicken breast, steamed 0 3 / medium tomato Tbsp. nonfat Ranch dressing Rice-Vegetables Salad Chef Salad c. cooked rice (C) 00 c. mixed salad greens (C) c. raw vegetables (C) / medium tomato oz. cooked chicken (P,F) 00 oz. turkey ham (P,F) 00 3 tsp. light mayonnaise 0 / c low-fat cottage cheese (P,F) 00 small fresh fruit (C) Tbsp. light dressing (F) 0 rye crisp crackers Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 9 Reprinted with permission for educational purposes only. Book available at or.87..
6 -00 Cal. Brown-Bag Lunches MISCELLANEOUS Yogurt/Fruit Sundae Baked Potato & Salad c. plain fat-free yogurt (P,C) 00 restaurant-size baked potato (C) with 0 c. fresh strawberries (C) oz. (3 Tbsp.) mozzarella cheese (P,F) graham crackers or Tossed salad 8 wholewheat crackers (C) Tbsp. salad dressing (F) 30 3 Soups, Etc. Frozen Meal c. minestrone soup (C,F) Low-calorie frozen meal (< cal, 9 6 wholewheat crackers (C,F) 0 < 0 g fat, such as Lean Cuisine, oz. low-fat cheese (i.e., 0 3 Weight Watchers, etc.) (P,C,F) Laughing Cow light cheese) (P,F) / c. sugar snap peas or cherry c. grapes or cherries (C) tomatoes (C) large fruit (C) Grab-n-Go Grab-n-Go / oz. box raisins ( Tbsp.) (C) 0 large bagel graham crackers nonfat yogurt 00 or c. dry cereal mix (C) large apple 0 c. fat-free milk or nonfat yogurt (P,C) Other Ideas. Pick up sandwich at local deli at lunch or before work (some delis are in grocery stores). Add fresh fruit from home.. Pack leftovers. If at a restaurant the night before, add extra vegetables to go with half of your entrée for tomorrow. 3. Keep supply of soup, frozen meals, cheese and crackers, peanutbutter, fruit, and popcorn at work.. See breakfast and dinner ideas to use at lunch.. Choose fresh fruit, green salads, non-creamy soups, potatoes from your local grocery store delis. Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 93 Reprinted with permission for educational purposes only. Book available at or.87..
7 Quick and Easy Dinner Ideas 0-00 Calories, < Grams Fat C = Complex Carbohydrate P = Protein F = Fat (in grams) Cal. = Calories c. = cup Tbsp. = tablespoon tsp. = teaspoon tr. = trace amount red. = reduced Mini Pizza and Fruit Stuffed Vegetables oz. Canadian Bacon (P,F) Fill and bake tomato, green pepper, oz. (3 Tbsp.) mozzarella (P,F) squash or eggplant (C) with: / c. raw mushrooms (C) oz. lean ground turkey, cooked 00 / c. tomato sauce (C) on 3 / c. cooked rice (C) and 00 pita pocket halves or tortillas or / c. chopped onions and green English muffin halves (C) peppers in / c. tomato sauce (C) 3 large fruit (i.e., pear) (C) 0 fruit (i.e., c. melon slices) (C) wholewheat dinner roll (C) TOTAL 90 9 TOTAL 3 Chalupa or Taco Baked Potato, Salad and Fruit corn tortilla (C) medium potato (C) with 0 oz. lean ground beef, drained (P,F) 0 oz. (3 Tbsp.) % milk cheddar oz. (3 Tbsp.) low-fat cheddar* (P,F) 0 3 cheese (P,F) / c. diced tomato and onion (C) Tossed salad with raw vegetables (C) lettuce, pepper, picante sauce 0 with Tbsp. French dressing (F) 6 c. watermelon c. fat-free milk (P,C) 00 c. strawberries (C) TOTAL 6 TOTAL 7 Soup, Salad and Fruit Soup, Sandwich and Fruit c. vegetable soup (C) c. chicken noodle soup (C) Tossed salad w/ raw vegetables (C) w/ slices wholewheat bread (C) Tbsp. light Italian dressing* (F) and 0 3 oz. lean meat (P,F) 0 oz. grated Parmesan cheese (P,F) mustard, lettuce, tomato 0 slice French bread (C) small pear or apple / c. fruit salad (C) TOTAL 37 7 TOTAL *refer to p. 96 Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 9 Reprinted with permission for educational purposes only. Book available at or.87..
8 0-00 Calorie Quick Dinners Cheese Toast, Fruit Salad Cold Plate slice wholewheat toast (C) c. raw vegetables (C) with oz. light Laughing Cow cheese wedge 0 3 / c. nonfat plain yogurt (dip) (P,C) 0 c. fruit salad (C) 0 mixed with herbs and spices 0 c. V-8 juice (C) 0 oz. % milk Swiss cheese* (P,F) 0 8 wholewheat crackers (C) c. grapes (C) TOTAL TOTAL Chicken & Rice Dinner Taco Salad and Fruit 3 oz. chicken breast (no skin) or fish (P,F)0 3 Lettuce 0 seasoned with Tbsp. light Italian / medium tomato, sliced dressing* (F), grilled or baked 0 oz. lean ground turkey (P,F) 00 3 / c. steamed spinach, etc. (C) cooked in / c. picante sauce (C) 0 / c. steamed carrots, etc. (C) / c. pinto or kidney beans (P,C) 00 c. brown or wild rice (C) 00 with optional chili powder added / cantaloupe (C) oz. grated low-fat cheese* (P,C) 3 c. strawberries (C) TOTAL 0 8 TOTAL 36 6 Steamed Vegetables with Rice Ham Dinner c. mixed steamed vegetables (C) 00 3 oz. lean ham (P,F) 0 7 c. brown rice (C) 00 Small baked sweet potato (C) 0 c. plain nonfat yogurt (P,C) and 00 c. broccoli/cauliflower, steamed (C) 0 c. pineapple/orange fruit mix (C) 0 tsp. light margarine (F) 30 3 TOTAL 0 tr. TOTAL 3 0 Tuna-Noodle Casserole Frozen Dinner Mix and heat until cheese melts: Low-cal. frozen meal (P,C,F) 0 3 oz. water-packed tuna (P,F) 00 3 (< calories, < 0 g fat) c. cooked noodles (C) 00 (Lean Cuisine, Healthy Choice, etc.) c. steamed carrots (C) 0 c. steamed vegetables (fresh or oz. grated red.-fat cheese* (P,F) frozen) (C) 0 / c. fat-free milk (P, C) c. fresh fruit salad (C) 0 small apple (C) TOTAL 8 TOTAL 70 0 Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 9 Reprinted with permission for educational purposes only. Book available at or.87..
9 0-00 Calorie Quick Dinners Beef Dinner Tuna Melt Sandwich 3 oz. beef tenderloin (P,F) 70 8 wholewheat English muffin (C,F) Corn on cob (6" long) (C) 3 oz. water-packed tuna (P, F) mixed 00 3 Tossed lettuce with raw vegetables (C) with Tbsp. light mayonnaise (F) 0 with Tbsp. fat-free dressing (C) Tbsp. part-skim grated mozzarella / c. green beans w/ mushrooms (C) cheese (P,F) 0 tsp. light margarine (F) 30 3 c. raw vegetables (C) (carrots, celery, tomato slices) / banana (C) TOTAL 3 TOTAL 3 Spaghetti Shrimp Creole c. spaghetti (C), topped with 00 Mix & heat: c. white rice (C) 00 / c. meatless spaghetti sauce (C,F) c. tomato sauce (C) and 70 Tbsp. grated parmesan cheese 0 steamed celery, onion, seasonings 0 Fresh spinach salad (C) 0 Add: oz. (0) frozen cooked w/ Tbsp. fat-free Italian dressing (C) 30 shrimp (P,F) 00 slice Italian bread (C) Romaine salad with tomatoes & c. fat-free milk (P,C) 00 Tbsp. light dressing* (F) 0 sliced fresh peach TOTAL 0 6 TOTAL 0 7 Stir-Fry Vegetarian Dinner c. frozen vegetables (C) cooked in 00 c. beans (P,C) 00 tsp. canola oil (F) with 0 c. rice (C) 00 3 oz. skinless chicken breast (P,F) 0 3 Tossed salad with raw vegetables (C) / c. linguini (C) 00 with Tbsp. light dressing* (F) 0 / c. fresh fruit salad (C) c. cantaloupe (/ melon) (C) TOTAL 8 TOTAL 3 *NOTE: Nonfat cheeses (fat-free) refer to Kraft Free slices, etc. Light cheeses may be low-fat or reduced-fat cheeses and contain half the fat of the original product or /3 fewer calories. Low-fat cheeses (< 3 g fat per oz.) refer to Weight Watchers slices, Laughing Cow light wedges, etc. Reduced-fat cheeses (< 6 g fat per oz.) refer to part-skim mozzarella, Parmesan, Kraft % milk Cheddar, Swiss, etc. Light or reduced-calorie refers to 3-0 calories per slice bread and 0 calories per tablespoon margarine or mayonnaise. Nonfat salad dressings ( fat-free ) contain - calories per tablespoon. Light salad dressings contain -0 calories per tablespoon. Source: Copyright 006, by Georgia Kostas, MPH, RD., Page 96 Reprinted with permission for educational purposes only. Book available at or.87..
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