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1300 Calorie Nutrition Plan Sample Menus
Here are 7 days of meals and snacks, planned to add up to the number of calories on your Nutrition Plan every day. Eat the recommended number of servings from each food group, so your meals will be complete with all the protein, vitamins, and fiber you need to build a healthy body.
Plan to win! You can use these menus as an example for planning your own meals and snacks.
  • Write down your menus for a week in advance, and you can see what you need to add to your shopping list.
  • Post your menu plan in the kitchen where everyone can see it.
  • Keep the ingredients for healthy snacks in a convenient location, and encourage family members to be responsible for making their own snacks.
Make it easy to stay on track. Don’t skip meals and snacks. If you get too hungry, or if you don’t have the right ingredients on hand, you may find yourself reaching for empty-calorie foods that you will regret next time you weigh in.
Suggested Recipes
Chicken Strips
171 calories
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Preheat oven to 475°F.   Pour bread crumbs into a plate.   Pour whisked egg whites into a second shallow plate.   Dip chicken strips, ...
Breakfast
Snack
Lunch
Snack
Dinner
Day 1
2 eggs, ½ English muffin
1 cup skim milk, ½ banana, 10 almonds
6 oz. turkey breast, 1 cup cooked broccoli, ½ cup cooked rice
1 cup carrots, 1 apple, 1 container yogurt
6 oz. chicken breast, ½ cup corn, 1.5-2 cups salad greens with 2 tbsp. low fat dressing
Day 2
2 pieces Canadian bacon, 1 cup skim milk with ¾ cup cereal
1 cup berries, 1 container yogurt
1 low carb tortilla with 6 oz. turkey and 2 oz. low fat cheddar, 1 cup lettuce with ½ cup raw veggies on salad, 2 tbsp. low fat dressing
1 orange
3 oz. tilapia, ½ baked potato, 1 cup raw veggies
Day 3
Omelet: ¼ cup egg substitute, ½ cup tomatoes, ½ cup shredded mozzarella
1 pear, 1 cup skim milk
Sandwich: 2 pieces wheat bread with 6 oz. deli meat and 2 tbsp. low fat mayo, 1 cup squash/zucchini
15 grapes, 1 piece string cheese
6 oz. steamed shrimp, ½ cup cooked corn, 1 cup spinach salad with 2 tbsp. low fat dressing
Day 4
2 eggs, 2 cups watermelon, 1 cup skim milk
12 baby carrots, ¼ cup hummus
¾ cup canned tuna, 2 cups mixed salad greens, 4 tbsp. grated Parmesan cheese with 2 tbsp. low fat dressing
1 container yogurt, 1 cup berries
6 oz. chicken breast topped with 1 cup cooked mushrooms and 2 tbsp. low fat dressing, ½ cup cooked beans
Day 5
1 cup skim milk, ¾ cup cereal, 1 string cheese
1 cup celery, 2 hard boiled eggs
6 oz. chicken breast, 1 cup green beans, 1/8 avocado
1 apple, 1 container yogurt
6 oz. shrimp on ½ cup cooked wheat pasta, ½ cup corn and 2 cups salad mix with 2 tsbp. low fat dressing
Day 6
¾ cup cottage cheese, 2 pieces Canadian bacon
1 cup celery with 2 tbsp. peanut butter
1 low carb tortilla with 6 oz. deli meat and 2 tbsp. low fat mayo, 1 cup raw veggies, 1 orange
¼ cup hummus with 12 baby carrots, 1 string cheese
6 oz. salmon, 1/3 cup couscous, 2 cups raw veggies
Day 7
1 mini bagel with 1 tbsp. cream cheese, ½ banana
2 hard boiled eggs, 1 cup cucumbers
6 oz. turkey breast, 1 cup raw tomato slices with 2 tbsp. low fat balsamic dressing, ½ baked potato
1 cup strawberries, 1 container yogurt
6 oz. chicken breast on ½ cup wild rice, 1 cup mixed veggies, 1 cup skim milk
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