Diet Weekly meal plan

August 16, 2019
MyFoodMyHealth Online Weekly

Percent of daily calories from fat: 23%

Saturated fat: 18 g

Percent of daily calories from saturated fat: 10%

Carbohydrate: 246 g

Percent of daily calories from carbohydrates: 62%

Fiber: 26 g

Protein: 58 g

Percent of daily calories from protein: 15%

Cholesterol: 71 mg

Calcium: 991 mg

Sodium: 2, 487 mg

Still hungry? Check out these low-cal snacks!

WEDNESDAY'S MENU

Breakfast: GH Exclusive Recipe: Chive and Goat Cheese Frittata

Make half the recipe. To save on cholesterol, use 2 whole eggs and 4 egg whites or 1/2 cup egg substitute. Your taste buds won't know the difference! Serve half of the frittata now and refrigerate the rest for Thursday dinner. Serve with 1 cup fat-free milk.

Lunch: Turkey and Artichoke Sandwich

Spread 2 slices of whole-wheat bread with 1 tablespoon light mayonnaise and stuff with 4 to 6 artichoke hearts, 1/3 cup shredded 33% reduced-fat mozzarella cheese, and 3 ounces sliced turkey breast. Serve with 15 baby carrots and 1 cup green or red grapes.

Snack: Chickpea Spread

Use remaining chickpea spread from Tuesday's snack. Bring along 1 sliced cucumber to dip.

Dinner: GH Exclusive Recipe: Mediterranean Grilled Sea Bass

Make half of recipe and reserve half of that for Thursday lunch. Increase your vegetable intake by serving half a bag of baby arugula leaves with this meal (save the other half for Thursday). Serve with 1 ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons trans-fat-free light margarine. For dessert, have 1 frozen fruit juice bar (limit 80 calories for the bar).

Daily calorie total: 1, 543

Fat: 50 g

Percent of daily calories from fat: 29%

Saturated fat: 14g

Percent of daily calories from saturated fat: 8.4%

Carbohydrate: 169 g

Percent of daily calories from carbohydrates: 43%

Fiber: 24 g

Protein: 110 g

Percent of daily calories from protein: 28%

Cholesterol: 599 mg

Calcium: 958 mg

Sodium: 3, 507 mg

THURSDAY'S MENU

Breakfast: Fluffy Pancakes and Fresh Raspberries

Serve fluffy pancakes from Monday's breakfast with 2 tablespoons light maple syrup, 1 1/2 cups raspberries, and 1 cup fat-free milk.

Lunch: Mediterranean Grilled Sea Bass

Serve remaining sea bass from Wednesday's dinner over rest of baby arugula leaves.

Snack: Vegetables and Sweet Sour Cream Dip

Mix 1/2 cup fat-free sour cream with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. (One 8-ounce fat-free sour cream will take you through Thursday's and Friday's snack.) Dip 10 grape tomatoes and 1 cup fresh string beans in this sweet, creamy dip.

Dinner: Frittata and Baklava

Have rest of frittata from Wednesday's breakfast. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat-free milk. Have 1 slice of whole-wheat toast topped with 2 teaspoons light trans-fat-free margarine. For dessert, have one 2-inch-square piece of baklava, a traditional Greek pastry with flaky fillo dough and walnuts. Athens Brand Frozen Baklava Pastry is available in many groceries nationwide. It's a great choice since the portions are tiny, and no baking or heating is required. (Have 2 squares if choosing Athens brand.)

Daily calorie total: 1, 532

Fat: 56 g

Percent of daily calories from fat: 33%

Saturated fat: 18.8 g

Percent of daily calories from saturated fat: 11%

Carbohydrate: 153 g

Percent of daily calories from carbohydrates: 40%

Fiber: 29 g

Protein: 98 g

Percent of daily calories from protein: 26%

Cholesterol: 600 mg

Calcium: 1, 288 mg

Sodium: 2, 700 mg

FRIDAY'S MENU

Breakfast: Creamy and Crunchy Yogurt

Serve 6 ounces light yogurt, any flavor, in a bowl topped with 1 cup high-fiber cereal such as Kashi Good Friends. You can choose 100 calories of any cereal, such as 1 cup Cheerios or a heaping 1/2 cup of Raisin Bran. Top with 3 tablespoons chopped walnuts.

Lunch: Vegetarian Pita Sandwich with Greek Cucumber Yogurt Sauce

Mix together 1/2 cup plain light yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Spread half of yogurt sauce (save remaining sauce for later use) on one 6 1/2-inch whole-wheat pita and fill with 5 halved grape tomatoes and 1 cup string beans. Serve with 1 cup (about 23) fresh cherries.

Snack: Crackers with Sweet Creamy Spread

Mix remaining 1/2 cup fat-free sour cream (from Thursday's snack) with 1 tablespoon light maple syrup and 1/4 teaspoon vanilla extract. Spread between 6 squares (2 1/2 inches) graham crackers, any flavor.

Dinner: GH Exclusive Recipe: Mediterranean Sweet and Sour Chicken

Make one fourth of the recipe. Serve with 1/2 cup cooked brown rice topped with 2 teaspoons light trans-fat-free margarine. Enjoy 4 ounces of wine with dinner.

Daily calorie total: 1, 579

Fat: 36 g

Percent of daily calories from fat: 20%

Saturated fat: 4 g

Percent of daily calories from saturated fat: 2.3%

Carbohydrate: 226 g

Percent of daily calories from carbohydrates: 55%

Protein: 80 g

Percent of daily calories from protein: 20%

Cholesterol: 169 mg

Calcium: 709 mg

Sodium: 1, 786 mg

SATURDAY'S MENU

Breakfast: Peanut Butter on Bagel and Chocolate Milk

Spread 1 tablespoon peanut butter on 1 ounce whole-wheat bagel (half a 170-calorie bagel). Serve with 1 cup fat-free milk mixed with 2 teaspoons chocolate syrup and 1 cup red or green grapes.

Lunch: Pizza and Salad

Have 1 slice of large, thin-crust cheese pizza (choose vegetable toppings such as mushrooms, peppers, or onions) with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. For dessert, have 1 scoop of your favorite ice cream in a plain cone.

Source: www.goodhousekeeping.com
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