Menugraphic

1500 CALORIES Mena A WEEKLYA A Menugraphic by The Happy Dietitian On average, most people need 2000 calories a day. If your goal is to lose 1 lb a week, you will need to eat 500 fewer calories each day. Below is a 1500 calorie per day menu which provides all of your nutritional needs. Use it as a guide to help you lose weight. Sunday Breakfast Snack #1 lunch HAM & CHEESE SANDWICH ON WHOLE WHEAT BREAD 3/4 CUP COLD CEREAL 10 UNSALTED ALMONDS 6 OZ SKIM MILK 1 HARD BOILED EGG TEA OR COFFEE W/ LETTUCE & TOMATO GREEN TEA Snack #2 Dinner Snack #3 TOTAL 1 CUP BABY CARROTS W/ 3 0Z BAKED WILD 1 CUP FRESH MIXED 2 TBS HUMMUS SALMON, VEGGIES 1 SMALL SWEET CALORIES: FRUIT 1500 POTATO, WATER Approximated Monday Breakfast Snack #1 Lunch QUICK TIP CHOOSE WHOLE GRAINS FOR THE 1 CUP OATMEAL 2 TBS RAISINS 1 SMALL BANANA CHICKEN W/ BROCCOLI (STEAMED W/ SAUCE ON SIDE), 1/2 CUP BROWN RICE, BLACK TEA ADDED FIBER. IT HELPS TO KEEP YOU FULLER FOR LONGER. 1 TBS PISTACHIOS TEA OR COFFEE Snack #2 Dinner Snack #3 3 CUPS AIR POPPED 2 OZ MARINATED POPCORN MOZZARELLA W/ 1 CUP HONEYDEW BASIL & TOMATO IN WHOLE WHEAT PITA 1 SMALL SALAD, WATER Extremely Obese Overweight Tuesday 33% 6.3% 35.7% Breakfast Snack #1 Lunch 8 OZ NONFAT YOGURT 1/2 CUP UNSWEETENED GRILLED CHICKEN 2 TBS GRANOLA 1 CUP BERRIES TEA OR COFFEE SALAD W/ DRIZZLE OF EVOO & VINEGAR WATER W/ LEMON APPLE SAUCE Obese *Based on NHANES survey of U.S. adults aged 20 & over. Snack #2 Dinner Snack #3 1 CUP WHOLE WHEAT 1/2 CUP FAT FREE PUDDING 2 COOKIES PENNE W/ BROCCOLI & 20 MIN. MUSHROOMS IN GARLIC & 1 TBS OIL 1 CUP LENTIL SOUP Did you know it takes 20 minutes for your brain to tell your body it's full? So eat slowly! Wednesday Breakfast Snack #1 lunch 1 MINI WHOLE WHEAT 1 TBS PB W/ APPLE 6 PCS CALI ROLL MADE W/ BROWN RICE 1 CUP MISO SOUP BAGEL SLICES REMINDER DON'T OVER DRESS YOUR SALADSI 1 TBS LOW FAT CREAM CHEESE 1 CUP EDAMAME 1 SLICE LOX/TOMATO/ GREEN TEA ONION, TEA OR COFFEE Snack #2 Dinner Snack #3 1/2 CUP SUGAR FREE VEGGIE BURGER 1 SMALL SLICE APPLE PIE FRUITED JELLO SMALL SALAD WATER Thursday Exercise daily. Cardio 30 minutes 4-5x/week. Breakfast Snack #1 lunch Strength training 15 minutes 2-3x/week. VEGGIE OMELET 1 ORANGE TEA OR COFFEE 1/4 CUP UNSALTED GRILLED SHRIMP PISTACHIOS WRAP W/ VEGGIES UNSWEETENED ICED TEA Obesity increases risk for a number of serious diseases. Snack #2 Dinner Snack #3 1 SMALL CUPCAKE VEGETARIAN 1 CUP NONFAT FROZEN CURRY YOGURT 1/2 CUP BROWN RICE, WATER Friday Breakfast Snack #1 lunch 1 PINT VEGGIE- BEAN SOUP 1 SLICE HAM & 8 OZ NONFAT YOGURT 1 SCRAMBLED EGG W/ WHOLE WHEAT TOAST W/ WHOLE WHEAT ROLL 1 APPLE, TEA OR COFFEE WATER Snack #2 Dinner Snack #3 10Z DARK CHOCOLATE TOFU W/ MIXED 1 CUP FROZEN GRAPES VEGGIES 1/2 CUP BROWN RICE BLACK TEA For a weight Loss program to be succesful, it must include diet modification, exercise, and behavioral restructuring. Saturday Breakfast Snack #1 lunch 2 WHOLE WHEAT 10Z WALNUTS 2 SMALL CHICKEN TACOS PANCAKES W/ SALSA & HOT SAUCE 1 CUP BERRIES UNSWEETENED 1 TBS SYRUP ICED TEA TEA OR COFFEE Snack #2 Dinner Snack #3 2 RICE CAKES W/ VEGGIE CHEESE 1 GLASS RED WINE 1 TBS PB PIZZA ON WHOLE WHEAT PITA MESCLUN SALAD WATER About the Author Wendy Wu is a Registered Dietitian based in Hong Kong. She holds a Bachelors degree in Dietetics and a Master of Science in Nutrition. She is also a member of the Academy of Nutrition and Dietetics in the Food & Culinary Professionals Group and Medical Nutrition Practice Group. Her specialty is in geriatric nutrition. www.happydietitian.com MENU BY WENDY WU M.S., R.D. / DESIGN BY RAYMOND YIP :@PRESSRAY