home . daily meal plan index
Daily meal plan, 1130 calories
Balance Bar - Soup - Crispy Baked Creole Catfish. Keeping the calories low.
| meal/item/portion |
pro. |
carb |
fat |
cal |
| |
|
|
|
|
| BREAKFAST |
pro. |
carb |
fat |
cal |
| |
|
|
|
|
| 1 Balance Bar |
15 |
21 |
6 |
200 |
| 12 oz. non-fat milk |
13.5 |
T |
19.5 |
127.5 |
| |
|
|
|
|
| Breakfast Total |
28.5 |
21 |
25.5 |
327.5 |
| calories by nutrient |
114 |
84 |
229.5 |
|
| approximate percentages |
35% |
26% |
70% |
|
| |
|
|
|
|
| LUNCH |
pro. |
carb |
fat |
cal |
| |
|
|
|
|
| 1 c Progresso Tomato Basil Soup |
2 |
19 |
2 |
100 |
| 1 medium apple |
T |
20 |
T |
80 |
| 1 wedge Laughing Cow Light Cheese |
3 |
1 |
2 |
35 |
| 6 slices Hillshire Farm Deli Select (97% fat free) Ham |
10 |
2 |
1.5 |
60 |
| |
|
|
|
|
| Lunch Total |
15 |
42 |
5.5 |
275 |
| calories by nutrient |
60 |
168 |
49.5 |
|
| approximate percentages |
22% |
61% |
18% |
|
| |
|
|
|
|
| SNACK |
pro. |
carb |
fat |
cal |
| 1/2 c. low-fat cottage cheese |
14 |
5 |
2.5 |
100 |
| 1 tbsp. Smuckers Simply Fruit |
0 |
10 |
0 |
40 |
| |
|
|
|
|
| Snack Total |
14 |
15 |
2.5 |
140 |
| |
|
|
|
|
| |
|
|
|
|
| DINNER |
pro. |
carb |
fat |
cal |
| |
|
|
|
|
| Crispy Baked Creole Catfish |
27 |
6 |
5 |
278 |
| 1/2 ear corn on the cob |
1.5 |
8.5 |
0.5 |
37.5 |
| 4 oz. broccolli |
4 |
6 |
T |
35 |
| Large Spring greens salad w/ lo-cal/lo-fat dressing |
|
|
|
|
| 1/3 bag Ready Pac Spring Mix salad
(bag=5 oz) |
1 |
2 |
0 |
12 |
| 2 tbs. Bernstein’s Light Fantastic Cheese Fantastico Dressing |
1 |
3 |
1.5 |
25 |
| 6 mushrooms sliced |
T |
T |
T |
T |
| 1 small tomato diced |
2 |
9 |
T |
40 |
| recipe subtotal |
2 |
5 |
1.5 |
37 |
| |
|
|
|
|
| |
|
|
|
|
| Dinner Total |
34.5 |
25.5 |
7 |
387.5 |
| calories by nutrient |
138 |
102 |
63 |
|
| approximate percentages |
36% |
26% |
16% |
|
| |
|
|
|
|
| |
|
|
|
|
| Daily Total |
92 |
103.5 |
40.5 |
1130 |
| calories by nutrient |
368 |
414 |
364.5 |
|
| approximate percentages |
33% |
37% |
32% |
|
posted: 01-12-03; by Kate
Protein, Carbohydrate and Fat values are expressed in grams. Each Protein and carb gram provides 4 calories. Each fat gram delivers 9 calories.
*Recipe from Cooking Light magazine and linked to cookinglight.com’s online recipe database — available to users in three ways:
- Cooking Light magazine subscribers can enter subscription information to enter the database.
- Gain entry for a month by purchasing the current copy of Cooking Light and using the access code printed int the cookinglight.com column.
- AOL members can access the cookinglight.com database via the AOL Food Channel page. Just type the name of the recipe in the “Kitchen Assistant” search box.
Bodyofwisdom.com is not affiliated with — and receives no compensation from — Cooking Light, but it is a great tool in our day-to-day food planning. It consistantly provides us with great ideas and inspiration and we consider our subscriptions to be money well-spent.
These meal plans were created by bodyofwisdom.com editors Kate and Laurie for our personal use. Each is an actual plan, that is, a plan we’ve used — and are using. Readers are invited to use these plans, in whole and in parts, to create their own healthy eating plans. Values in the meal plan are rounded to the nearest half and come from various sources, primarily manufacturer- and government-provided material. We’ve done our best to find accurate values, but we don’t guarantee their accuracy. These plans have not been reviewed by a nutritionist or physician and are not intended for people with food allergies or other special dietary needs. Always consult your physician before beginning a weight loss program. • We receive no compensation from the makers recommended products. We are not associated with any other publication.
All material © bodyofwisdom.com, 2003-2006
