Sep
I am trying to be on a 1600 calorie a day diet but all this is so new to me , that it's been kind of hard for me to focus because of my lack of info ,Can any of you out there give me an example of a step by step daily menu that’s 1600 calorie ? from breakfast , lunch snack , dinner etc… that would be exactly 1600 from the moment i wake up until i go to bed please, and if you could also give me a grocery list of items with low calorie it would be so great,Thank you very much for helping me .
Answer:
Yes….I will give you some meal examples. First their are a few good resources you can look into. calorieking.com is a database where you can type in anything from daily market foods to items at a specific restaurant and find out how many calories per serving and how you would work it out if you wanted to. Also a great book to use for day to day cooking is Lisa Lillien “Hungry Girl”. Check out the website www.hungrygirl.com. If your goal is to loose weight you’ve to do more then just change your eating habits. You have to get daily exercise. Cardio, basic weight lifting, yoga, etc.. anything that requires physical activity from you. At least 30-40 min a day, 6 days a week (or most days of the week). Eat 6-7 times a day. I know that sounds crazy but it's healthier to eat more times a day then a couple heavy meals. I’ll give you some suggestions for meals but the trick is to have a variety and eat things you will enjoy. Just modify the ingred. to make it healthier.
Breakfast
Fiber one Bran Cereal (Original)
1 serving of cereal(refer to nutritional facts label, I think it's a 1/3 cup)
1 cup of fat free milk (lactose free if nec)
1 Banana
or…
1 cup of non fat yogurt plain or vanilla preferable (low in sugar)
1 serving of Trader Joes fat free BLueberry Muesli (or a low fat granola)
Add some blueberries or strawberries.
or…
Using eggbeaters, eggwhites, egg sub. make a omellette and throw veggies in there. Protein is important in the morning so add some lean turkey bacon, chicken breast, or a lean meat in there as well. You may also eat soem black beans or beans on the side. It can be a spanish style breakfast.
Other products: Kashi Go Lean Truly Vanilla with fat free milk of course>
Fiber and Protein is important to get in your first meal of the day. If your not already consuming enough fiber in your diet (ie: whole grain bread, legumes-beans, fruit) then you need to do so slowly or else you’ll feel gasey.
After breakfast eat a snack a few hours later liek a piece of fruit or a handful of nuts or dried fruit.
Lunch
Subway is good if your out. Turkey or Ham is your best bet ..or veggi of course. Stay away from mayo and extra sauce. Mustard is the only thing that’s ok. add all the veggies you wany and ask for wheat. No cheese.
If you make it your point to choose healthy thigns throughout the day it will be easy for you to maintain a 1600 calorie diet without even trying. If you eat healthy things more times of the day you’re eating more and consuming less calories.
Eat another snack after lunch like some carrots, a small salad with low fat fat free dressing (balsamic vinegar is the best)
wheat crackers
For dinner
Fish, chickenbreast, lean beef, turkey breast
steam some veggies
eat a salad
brown rice
If you get hungry after dinner (or if you’ve a swet tooth)
fat free pudding
sugar free jello
coffee with splenda or fat free creamer or milk
Look at the book I listed. There’s great examples in there of meal recommendations.
refer to US Dietary Guidelines on USDA website for serving recommendations.
Email me if you have any questions. Good Luck:)
Answer:
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