I really hate information gatekeeping, so I’m posting the info my dietician gave me today
This post contains information on plate balancing, a 5 day 1500 calorie meal plan, and healthy snack recipes. This is recommended for those looking to lose weight ONLY if it is both safe and wanted. For more accurate and helpful information to your own specific needs, please seek out a nutritionist/dietician !! This post is NOT for disordered eating or unhealthy weight loss
**Disclaimer: These recommendations and recipes were from my dietician, for me and my needs. These might not work for you ! Always listen to your body. I’m simply sharing this info for anyone who might find it helpful. Stay happy and healthy friends, remember: we’re not striving for perfection, we’re striving for sustainability
Plate balancing
1.) Make 1/4 of your plate lean protein
skinless chicken
skinless turkey
very lean meat
fish & shellfish
skim or low-fat milk
unsweetened soy milk
skim or low-fat Greek yogurt
low-fat cottage cheese
low-fat cheese
eggs or egg whites
tofu
protein powder
2.) Make 1/4 of your plate complex carbohydrates
brown or wild rice
whole wheat bread or
englsh muffin
whole wheat pasta
whole wheat couscous
barley, farro, or quinoa
potato / sweet potato
pumpkin / winter squash
corn
peas
beans/lentils
oats
cassava
tapioca
plantain
pita
wrap
3.) Make 1/2 of your plate low-starch vegetables
artichokes
asparagus
bean sprouts
green beans
beets
broccoli
brussels sprouts
cabbage
carrots
cauliflower
celery
cucumber
eggplant
jicama
leafy greens
mushrooms
onion
peppers
zucchini
summer squash
tomatoes
4.) Add a healthy fat
1/4 avocado
2 tbsp unsalted nut butter
< 1/4 cup unsalted nuts
2 tbsp olive oil
5-10 olives
2 tbsp hummus
2 tbsp seeds
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Healthy Snack Combinations
ALL SNACKS ARE ~200 CALORIES and 20-30g carbohydrates
➢ 1 small apple (~4oz) with 1 tablespoon all natural peanut butter, almond butter, cashew butter or sun butter.
~160 calories, 8g fat, 1g saturated fat, 20g carbohydrate, 5 g fiber, 60mg sodium, 5 G protein
➢ 1 KIND Bar – avoid bars with coconut or yogurt
~180-200 calories, 14g fat, 2 g saturated fat, 16g carbohydrate, 5g fiber, 15mg sodium, 6g protein
➢ 2 Hearty Rye Wasa Crackers (or 1 slice whole grain toast) with ½ cup low-fat cottage cheese and 2 tablespoons salsa –make warm in microwave
~200 calories, 2.5g fat, 1.5g saturated fat, 30g carbohydrate, 4g fiber, 640mg sodium, 14g protein ***This snack is higher in sodium than others ***
➢ 1 frozen whole grain waffle with 0% fat plain Greek yogurt and 5 sliced strawberries or 2 tablespoons blueberries, blackberries or raspberries
~200 calories, 0g fat, 0g saturated fat, 27g carbohydrate, 4g fiber, 80mg sodium, 18g protein
➢ 20 Baby Carrots with 2 tablespoons hummus or 2 tablespoons guacamole
~140 calories, 6g fat, 0g saturated fat, 21g carbohydrate, 4.5g fiber, 120mg sodium, 3 g protein
➢ 5 celery stalks with 1 tablespoon peanut butter and 14 raisins (about 1 tablespoon)
~175 calories, 8g fat, 1g saturated fat, 20g carbohydrate, 5g fiber, 60mg sodium, 5g protein
➢ ½ cup frozen peaches (warm in microwave), mix with 6oz low-fat vanilla Greek yogurt + 2 teaspoons flaxseed
o ~198 calories, 2g fat, 0g saturated fat, 29.6g carbohydrate, 60mg sodium15g protein
➢ ½ Banana with 1 cup of low-fat milk, 1 cup ice-blend
~150 calories, 2.5g fat, 1.5g saturated fat, 27g carbohydrate, 1.5g fiber, 125mg sodium, 8g protein
➢ Non-fat Greek yogurt or low-fat cottage cheese with ½ cup Kashi 7 whole grain flakes cereal with cinnamon
~190 calories, 0.5g fat, 0g saturated fat, 27g carbohydrate, 3g fiber, 120mg sodium, 21g protein
➢ 1 cup Amy’s light sodium Lentil/vegetable soup
~160 calories, 4g fat, 0.5g saturated fat, 24g carbohydrates, 8g fiber, 340mg sodium, 7g protein
➢ 1 Whole grain English Muffin (toasted), sprinkle with 1/8 cup low-fat mozzarella cheese, chopped tomato, fresh scallions or basil
~195 calories, 3.5g fat, 1.5g saturated fat, 30g carbohydrate, 5g fiber, 350mg sodium, 9g protein
➢ Small bag of Soy Crisps
~140 calories, 3g fat, 0g saturated fat, 18g carbohydrate, 3g fiber, 520mg sodium, 9g protein
➢ 1 ½ medium apple topped with 1 slice of low fat cheddar cheese (sliced thin, 1oz), broiled 3 minutes with ½ teaspoon chives
~100 calories, 2g fat, 1g saturated fat, 13g carbohydrate, 2g fiber, 170mg sodium, 7g protein
➢ 1 cup watermelon, 1oz Feta (cubed), ½ small cucumbers. Skewer 1 cube watermelon, 1 small cube feta and 1 slice cucumber on each of 5 toothpicks.
~160 calories, 6g fat, 4g saturated fat, 17g carbohydrate, 0.6g fiber, 300mg sodium, 5 g protein
➢ Small 16oz non-fat iced cappuccino
~100 calories, 0g fat, 0g saturated fat, 14g carbohydrate, 120mg sodium, 9g protein
➢ Kale Chips: 2 cups raw kale (stems removed), tossed with 1 teaspoon olive oil and baked at 400 degrees until crisp
~102 calories, 5.4g fat, 0.7g saturated fat, 13.4g carbohydrate, 2.7g fiber, 58mg sodium, 4.4g protein
➢ 1/2 English muffin with 2 tablespoons cottage cheese and 3 slices cucumber
~88 calories, 0.8g fat, 0.2g saturated fat, 15.4g carbohydrate, 0.5g fiber, 216mg sodium, 5.5g protein
➢ Greek Tomatoes: 2 medium tomatoes chopped and mixed with 2 tablespoons feta and 1 squeeze lemon juice
~61 calories, 4.1g fat, 2.8g saturated fat, 3.2g carbohydrates, 0.7g fiber, 212mg sodium, 3.2g protein
➢ Caprese Salad: 1 ounce (about 1 hockey puck) fresh mozzarella, top with 1/3 cup cherry tomatoes and 2 teaspoons balsamic vinegar
~80 calories, 4.6g fat, 2.5g saturated fat, 4.2g carbohydrates, 0.7g fiber, 30mg sodium, 6.5g protein
➢ 5 animal crackers with ½ cup skim milk
~85 calories, .7g fat, 0g saturated fat, 14.5g carbohydrates, 0.2g fiber, 97mg sodium, 4.7g protein
➢ 1 rice cake with 2 teaspoons almond butter
~102 calories, 6.6g fat, 0.7g saturated fat, 9.6g carbohydrates, 0.8g fiber, 30mg sodium, 2.3g protein
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1500 calorie, 5-day meal plan.
The menus in this handout provide about 1,500 calories per day. Each daily menu has:
7 servings of protein (P)
Proteins can include: lean meat, fish, poultry, beans, reduced-fat cheese or egg.
Weight for meat is after cooking.
A 3-ounce (oz) portion would count as 3 servings.
12 servings of carbohydrate (C)
Carbohydrates can include: fat-free or 1% milk or “light” yogurt with less than 100 Calories, fruit, bread, grains, starchy vegetables or other carbohydrates.
Measure cooked hot cereals and pasta.
Substitute 2 slices reduced calorie (40 Calories/slice) bread for 1 slice regular bread.
3 or more servings non-starchy vegetables (V)
Non-starchy vegetables can include: lettuce, broccoli, cabbage, carrots, cauliflower, green beans, tomatoes, etc.
4 servings of fat (F)
Fats can include: margarine, salad dressing, mayonnaise, nuts, olives, etc.
Substitute 1 tablespoon reduced-fat margarine for 1 teaspoon regular.
“Free” foods (*)
Free foods are foods with very few calories and little fat or carbohydrate.
Day 1
Breakfast:
1 slice toast (C) with 1 tablespoon peanut butter (P, F)
6 oz “light” fruit yogurt (C)
Orange (C)
Lunch:
Ham sandwich: 1 oz ham (P), 1 slice low-fat cheese (P), 2 slices bread (2C), lettuce and
tomato (V), 1 teaspoon mayonnaise (F), mustard (*)
Raw broccoli (V)
Small pear (C)
15 fat-free or baked snack chips (C)
Evening Meal:
4 oz boneless, skinless chicken breast (4P),
2/3 cup cooked pasta (2C) with mushrooms, zucchini, pepper (V), 1 teaspoon olive oil (F)
Green salad (V) with 2 tablespoons reduced-fat salad dressing (F)
17 small grapes (C)
Snacks:
3 (2 ½ inch) graham crackers (C) and 1 cup fat-free milk (C)
Day 2
Breakfast:
1 slice low-fat cheese or 1 egg or ¼ cup egg substitute (P)
4-inch waffle (C, F) with 2 tablespoons sugar-free syrup (*)
1 cup fresh or frozen (sugar-free) berries (C)
1 cup fat-free or 1% milk (C)
Lunch:
Bean salad with ¼ cup grated low-fat cheese (P), ½ cup beans (P, C), tomato, onion, carrots,
lettuce, cucumbers (V), 2 tablespoons reduced-fat ranch dressing (F) and salsa (*)
15 fat-free or baked snack chips (C)
Large banana (2C)
Evening Meal:
4 oz roast beef (4P)
½ cup potatoes (C)
1 oz roll (C) with 1 teaspoon margarine (F)
Steamed carrots and cauliflower (V)
Tossed salad (V) with 2 tablespoons reduced-fat salad dressing (F)
1 cup melon cubes (C)
Snacks:
6 saltine crackers (C)
Small apple (C)
Day 3
Breakfast:
1 egg or ¼ cup egg substitute (P)
½ cup oatmeal (C) with 1 teaspoon margarine (F) and sugar substitute (*)
1 cup fat-free or 1% milk (C)
½ grapefruit (C)
Lunch:
Grilled chicken Caesar salad: romaine lettuce (V), 2 oz boneless skinless chicken breast
(2P), mushrooms, peppers (V), 1 tablespoon Caesar dressing (F), ½ cup croutons (C), 1
tablespoon grated parmesan cheese (*)
1 cup chicken noodle soup (C) with 6 saltine or 24 oyster crackers (C)
Small pear (C)
Evening Meal:
Cheeseburger: 3 oz lean ground beef (3P), 1 slice low-fat cheese (P), 1 hamburger bun (2C),
onion, lettuce, tomato (V), 1 teaspoon mayonnaise (F), mustard (*)
Green beans (V) with 1 teaspoon margarine (F)
Large kiwi fruit (C)
Snacks:
¾ cup wheat flakes cereal (C) and 1 cup fat-free or 1% milk (C)
Day 4
Breakfast:
1 slice low-fat cheese (P)
1 English muffin (2C) with 1 teaspoon margarine (F) and sugar-free jam (*)
½ cup unsweetened applesauce (C)
Lunch:
Roast beef sandwich: 2 oz roast beef (2P), 2 slices bread (2C), lettuce and tomato (V), 1
teaspoon mayonnaise (F)
Raw celery (V)
Small banana (C) and sugar-free gelatin dessert (*)
8 animal crackers (C)
Evening Meal:
4 oz broiled fish (4P)
8 inch corn on cob or 1 cup whole kernel corn (2C)
Steamed broccoli (V)
1 teaspoon margarine (F) for seasoning vegetables
Tossed salad (V) with 2 tablespoons reduced-fat salad dressing (F)
Nectarine (C)
Snacks:
2 rice cakes (C) and 1 cup fat-free or 1% milk (C)
Day 5
Breakfast:
Vegetable omelet: 1 egg or ¼ cup egg substitute (1P), onion, mushroom, pepper (V), nonfat
cooking spray (*)
1 slice toast (C) with 1 teaspoon margarine (F)
1 cup fat-free or 1% milk (C)
Orange (C)
Lunch:
Tuna salad: 2 oz water pack tuna, drained (2P), celery, onions (V), dill pickle (*), 1 teaspoon
mayonnaise or (F)
Baby carrots and romaine lettuce (V)
12 saltine crackers or 2 slices bread (2C)
Small apple (C)
½ cup sugar-free, fat-free pudding (C)
Evening Meal:
Chicken fajitas: 4 oz boneless, skinless chicken breast (4P), six-inch low fat tortilla (C),
grilled onions, peppers and tomatoes (V), 2 tablespoons sour cream (F), salsa (*)
2/3 cup rice (2C)
Green salad (V) with 2 tablespoons reduced-fat salad dressing (F)
Snacks:
8 animal crackers (C) and 1 cup fat-free or 1% milk (C)
