Diet tips

My trainer and partner said I should go on 1500 calories per day.

I also have to eat mostly high protein, and low carbs.

Here are some meal ideas, for breakfast, lunch, snacks, and dinner. I have also included suggestions
of foods you can use to alternate, to satisfy your personal preferences.

Breakfast: ( Protein + Whole Grain + Fruit )

1. Scrambled egg, whole wheat toast, orange
2. High-fiber cereal (4 grams per serving) with soy milk and banana slices
3. Peanut butter on whole wheat toast, cantaloupe
4. Omelette with lowfat cheese, whole wheat toast, strawberries
5. Oatmeal (cooked in soy milk), topped with raisins
6. Cottage cheese, bran muffin, fresh blueberries

Lunch: ( Protein + Whole Grain + Vegetable )

1. Turkey sandwich, made with whole wheat bread, tomato
2. Chicken & vegetable soup, crackers
3. Chef salad (fresh spinach, red leaf lettuce, tofu, tomato, broccoli, cheese), low-fat dressing, whole grain roll
4. Hummus, whole wheat pita bread, tomato, red pepper, salad greens
5. Tuna with celery, salad greens, whole wheat pita
6. Veggie burger, lettuce & tomato, whole wheat roll
7. Minestrone soup, turkey sandwich on whole wheat bread
8. Pita pizza (use whole wheat pita as crust, top with marinara sauce, reduced fat mozzarella) topped
   with red, yellow & green peppers
9. Black beans and salsa on a corn tortilla
    

 Snack: ( Protein + Whole Grain or Fruit )

1. Lowfat cheese & crackers
2. Peanut butter & apple
3. Almonds & pear
4. Cottage cheese & whole grain crackers
5. Hummus & pita chips or carrots
6. Yogurt with granola
    

 Dinner: ( Protein + Whole Grain + Vegetable )

1. Tofu stirfry (chicken, carrots, snowpeas, broccoli) and rice
2. Vegetable lasagna, made with low-fat cheese
3. Pizza (Boboli crust, fresh or sun-dried tomatoes, reduced-fat mozzarella, chicken pieces), mixed greens salad
4. Dinner salad: mixed greens, tomatoes, broccoli, tuna, chick peas, low-fat cheese
5. Veggie burger, whole wheat roll, low-fat cheese, tomato, mixed greens
6. Pasta with chicken, garlic, fresh tomato, chopped spinach
7. Burritos: tortilla with beans, low-fat or non-fat cheese, corn, top with salsa
8. Salmon, baked potato, steamed asparagus

Sample menus

Day 1
BREAKFAST
1 poached egg
yogurt or 1 oz. lowfat cheese

LUNCH
1/2 cup hummus
1/4 cup three bean salad
1/2 whole wheat roll
1/2 cup skim milk

SNACK 1 oz. cashews

DINNER
4 oz. broiled salmon
1 cup couscous
1/2 cup broccoli
1/2 cup carrots
3/4 cup cucumber salad
1 tsp. olive oil
1 tbsp. vinegar

SNACK 
1 cup nonfat yogurt

Calories - 1545
Fat - 66.7gms/35% of calories
Sat - 11.2gms/6.4%
Mono - 31.8gms/18.1%
Poly - 14.1gms/8%
Cholesterol - 313mg
Sodium - 1600mg
Fiber - 17gms
***********************************************
Day2

BREAKFAST 
1/2 cup cantaloupe
1 slice whole wheat toast
2 tsp. almond butter
1 cup nonfat yogurt

LUNCH 
1 cup minestrone soup
1 oz. lowfat mozzarella cheese
2 pieces tomato slices
2 slices whole wheat bread
1 tsp. prepared mustard

SNACK 
1 oz. peanuts

DINNER 
4 oz. broiled fish
1 sweet potato
5 mushrooms
1/2 cup asparagus
1 cup tossed mixed greens
1 tbsp. olive oil
1 tbsp. vinegar
1/2 cup strawberries

SNACK
2 whole grain crackers
2 tsp. peanut butter
1/2 cup skim milk

Calories - 1536
Fat - 59.5gms/34% of calories
Sat - 11.9gms/6.7%
Mono - 30.4gms/17.2%
Poly - 13.0gms/7.3%
Cholesterol - 80mg
Sodium - 2319mg
Fiber - 21.3gms

******************************************************
 Day3
BREAKFAST 
1/4 cup egg substitutes
1/4 cup green pepper
2 tsp. canola oil
1 slice whole wheat toast
1 tsp. peanut butter
1 banana

LUNCH 
1 1/2 cups fresh spinach
2 oz. skinless roasted chicken breast
1 tsp. olive oil
1 tbsp. vinegar
1 sesame breadstick
1 cup nonfat skim milk
1 orange

SNACK 
1 oz. almonds

DINNER 
3 oz. of any protein meat/fish/chicken
1 cup broccoli
1/2 cup sweet red bell pepper
1/2 cup summer squash
2 tsp. peanut oil
1 cup brown rice
1 cup skim milk

SNACK 
1/2 cup frozen vanilla yogurt

Calories - 1529
Fat - 65.8gms/37% of calories
Sat - 10.2gms/5.8%
Mono - 36.0gms/20.4%
Poly - 13.9gms/7.9%
Cholesterol - 219mg
Sodium - 1186mg
Fiber - 21.5gms
**********************************************
Day4
BREAKFAST 
3/4 cup bran cereal
3/4 cup skim milk
1/2 cup blueberries
1 whole wheat English muffin
2 tsp. almond butter

LUNCH 
2 oz. turkey breast
1 oz. whole wheat pita bread
1/2 cup alfalfa sprouts
3 slices fresh tomato
2 tsp. mustard
1/2 cup skim milk
1/2 cup apricots
SNACK 1 oz. macadamia nuts

DINNER 
4 oz. fresh whole wheat pasta
1/2 cup marinara sauce
1 cup eggplant
2 tbsp. grated Parmesan cheese
1 cup tossed salad
1 tbsp. olive oil
1 tbsp. vinegar

SNACK 
1 peach

Calories - 1553
Fat - 60.5gms/33% of calories
Sat - 10.3gms/5.7%
Mono - 37.3gms/20.5%
Poly - 7.9gms/4.3%
Cholesterol - 136mg
Sodium - 3106mg
Fiber - 29.5gms
***********************************************
Day5
BREAKFAST 
1 whole wheat bagel
1 tbsp. peanut butter
1/2 cup orange juice

LUNCH 
1/2 cup garbanzo beans
1/2 cup yellow corn
1 1/2 cup mixed salad greens
3/4 oz. walnuts
1 tbsp. olive oil
1 tbsp. vinegar

SNACK 
1 oz. mixed nuts

DINNER 
3 oz. skinless chicken breast
1/2 cup yams
1 cup kale
1/2 cup skim milk

SNACK 
1 cup nonfat lemon yogurt
1 tbsp. dates

Calories - 1530
Fat - 61gms/34% of calories
Sat - 8.9gms/5.0%
Mono - 29.2gms/16.5%
Poly - 18.6gms/10.5%
Cholesterol - 82mg
Sodium - 1134mg
Fiber - 23.7gms
**************************************
Day6
BREAKFAST 
1 multigrain bran waffle
1 cup red raspberries
2 tsp. almond butter
1 tsp. maple syrup

LUNCH 
2 oz. extra lean turkey
1 oz. fat free Swiss cheese
2 tsp. mustard
3 slices fresh tomato
2 leaves butterhead lettuce
2 slices whole wheat bread
1 fresh kiwi fruit
1/2 cup skim milk

SNACK 
1 oz. pecans

DINNER 
4 oz. broiled haddock or any fish or chicken
1/2 cup corn
1 cup pea pods
1 cup spinach salad
1 tbsp. olive oil
2 tbsp. vinegar

SNACK 
1/2 cup mandarin oranges

Calories - 1555
Fat - 61.3gms/35% of calories
Sat - 10.8gms/6.1%
Mono - 32.2gms/18.2%
Poly - 10.3gms/5.8%
Cholesterol - 187mg
Sodium - 1884mg
Fiber - 25.7gms
*************************************************
Day 7
BREAKFAST 
1 cup oatmeal
3/4 cup skim milk
2 tbsp. raisins
1 slice whole wheat toast
2 tsp. peanut butter

LUNCH 
2 oz. sardines in oil
2 slices whole grain bread
2 tsp. mustard
2 slices fresh tomato

SNACK 
1 oz. hazelnuts

DINNER 
3 oz. beef tenderloin
1 cup brown rice
1/2 cup beets
1/2 cup zucchini
1 cup mixed salad greens
1 tbsp. olive oil
1 tbsp. cider vinegar
1 cup skim milk

Calories - 1478
Fat - 56.9gms/34% of calories
Sat - 8.5gms/5%
Mono - 33.8gms/20%
Poly - 10.3gms/6.1%
Cholesterol - 168mg
Sodium - 1383mg
Fiber - 22gms