Saturday, June 2, 2007

Seven More Sample Menus for a 1400 Calorie Diet

Seven More Sample Menus for a 1400 Calorie Diet


About two months, and 14 pounds ago, I published a week’s worth of sample menus for my 1400 calorie, low-sodium, and low-fat diet. I am now 3.35 pounds away from my goal, 159 pounds. When I reach it, I will have lost a total of 51.25 pounds since I started this project January 3, 2007. My blood pressure is consistently low normal without medication and I have made working out at the fitness center a normal part of my life. My sample menus are not carefully prepared and balanced by a dietitian; they are literally what I ate on a given day to meet the requirements of my less than 1400 calorie, less than 20 % of calories from fat, less than 1500 mg of sodium, diet.


Since then, aside from the main page, the page with my sample menus has become the most popular on my blog. I wondered how my diet had changed, I’ve come up with a number of new recipes, and thought some might find an update of more sample menus useful. My low sodium chili, Joel’s chili 3, remains a staple in my weekly menus but I don’t need to serve it over brown rice or pasta as much as I did at first. Eating 4-7 times per day was something I did right, right from the beginning. I have learned that it keeps my metabolism up. Chocolate or strawberry low fat frozen yogurt has become something I eat regularly and something I look forward to as a reward for making smart choices during the day.


A lot of dieters talk about reaching a plateau where they keep doing the same things but their weight loss stops. I have never had that happen on my diet and I attribute that to my 3-4 day a week habit at the fitness center, and the fact that I eat throughout the day.


I am not a trained nutritionist, and my only criteria for selecting these foods for my own diet are those of calorie, sodium, and reduced fat. My personal goals in addition those previously-mentioned are: 78-158 g protein, 30-38 g fiber, and less than 300 mg cholesterol. Your recommended diet may be very different. I only offer these menus to share what I have eaten on given days while staying loyal to my diet.


Monday


Breakfast: ¼ pound extra lean ground beef (96/4) in ½ whole wheat pita with 1 t. mustard (left over from the night before, I was in a hurry)


Snack: 10 white seedless grapes


Lunch: 1 cup Joel’s chili 3,


Snack: 25 white seedless grapes


Dinner: 4 fish tacos, including 4 oz. wild salmon, 4 small corn tortillas heated in dry skillet, 1 thin slice of Swiss cheese (mozzarella or non-fat cheddar is better), lemon juice, and green taco sauce; 2/3 C steamed corn, 9 Brussels sprouts, and a garden salad with 2 C mixed greens, 1/3 C grape tomatoes, and 3 T Joel’s salad dressing .


Dessert: 1 cup low-fat chocolate frozen yogurt


Snack: 1 small bag 94% fat-free popcorn


Dietary Summary: Calories: 1348.79, Protein: 64.77, Carbohydrates: 216.22 g, Fiber: 35.42 g, Fat: 27.38 g, Percent calories from fat: 18.27%, Saturated fat: 11.17 g, Cholesterol: 166.48 g, Sodium: 1026.42 mg.


Tuesday


Breakfast: 1.5 cup old-fashioned oatmeal with 1 T brown sugar, .5 oz. raisins, 1 T flax seed meal, and 1 t. cinnamon.


Snack: small banana


Lunch: tuna salad, very low sodium tuna, non-fat mayonnaise, onions, pickles relish, in ½ whole wheat pita


Snack: small banana


Dinner: Chicken tenders and tofu in sweet sour stir fry with.25 C pineapple, ¾ C broccoli stir fry, .1 package light firm tofu-baked, 1 T sweet-sour sauce. ½ C brown rice, 2 C grilled summer squash and sweet onions, 1 serving steamed spinach (about 4 C raw).


Dessert: ¾ C low-fat chocolate frozen yogurt


Snack: 1 Ry-Krisp sesame cracker


Dietary Summary: Calories: 1284, Protein: 58.21, Carbohydrates: 230.9 g, Fiber: 34.37 g, Fat: 19.13 g, Percent calories from fat: 12.8%, Saturated fat: 25.62 g, Cholesterol: 122.5 g, Sodium: 589.72 mg.


Wednesday


Breakfast: 4 oz blueberry all-natural yogurt


Snack: small banana


Lunch: 1.5 C Joel’s chili 3


Snack: 4 oz blueberry all-natural yogurt


Dinner: Healthy Choice Lemon Pepper Fish dinner, 9 Brussels sprouts, 3 Ry-Krisp sesame crackers and a garden salad with 2 C mixed greens, 1/3 C grape tomatoes, sweet onion, and 2 T Vidalia onion fat-free dressing.


Dessert: 1 cup low-fat chocolate frozen yogurt


Snack: ½ whole wheat pita with 1 T low-fat mozzarella cheese


Dietary Summary: Calories: 1345.04, Protein: 54.74, Carbohydrates: 260.88 g, Fiber: 40.74 g, Fat: 18.01 g, Percent calories from fat: 12.05%, Saturated fat: 59 g, Cholesterol: 88.13 g, Sodium: 1319.72 mg.


Thursday


Breakfast: Egg white omelet with .5 C Egg Beaters, steamed spinach, sweet onion, 1 T non-fat cheddar cheese, and 3 T red bell pepper.


Snack: None



Lunch: ¾ C Joel’s Chili 3


Snack: 4 oz strawberry all-natural yogurt


Dinner: 1 serving (4 oz. chicken) stuffed chicken breasts, 1 C baked sweet potato, 2/3 C steamed mixed vegetables, and a garden salad with 2 C mixed greens, 1/3 C grape tomatoes, sweet onion, and 2 T Vidalia onion fat-free dressing


Dessert: 1 cup low-fat chocolate frozen yogurt


Snack: none


Dietary Summary: Calories: 1276.85, Protein: 86.88, Carbohydrates: 195.52 g, Fiber: 29.16 g, Fat: 18.62 g, Percent calories from fat: 13.12%, Saturated fat: 74.19 g, Cholesterol: 119.7 g, Sodium: 1168.62 mg.


Friday


Breakfast: Egg white omelet with 1/3 C egg whites, 3 mushrooms-chopped, sweet onion, 1 T non-fat cheddar cheese, and 3 T red bell pepper.


Snack: 4 oz strawberry all-natural yogurt


Lunch: 1/2 whole wheat pita with ¼ pound extra lean ground beef (96/4) and mustard


Snack: 1 medium orange


Dinner: 1.5 cups no-yolks noodles, 1.5 cups chicken cacciatore, and 1 serving steamed spinach (about 4 C raw).


Dessert: 1.5 C low-fat chocolate frozen yogurt


Snack: 1 medium orange


Dietary Summary: Calories: 1371.3, Protein: 75.7, Carbohydrates: 216.45 g, Fiber: 35.43 g, Fat: 20.64 g, Percent calories from fat: 11%, Saturated fat: 6.22 g, Cholesterol: 183.75 g, Sodium: 729.35 mg.


Saturday


Breakfast: ½ C GoLean Crunch cereal, 1/3 C skim milk, ¼ C wild blueberries.


Snack: None


Lunch: 1 C lima bean, portobello mushroom, barley soup, 1/8 pound extra lean ground beef (96/4) in ½ whole wheat pita


Snack: ¼ cantaloupe


Dinner: 1 serving baked salmon in dill sauce on steamed spinach, with 4 corn tortillas, and 2/3 C steamed corn.


Dessert: 1 C low-fat chocolate frozen yogurt


Snack: ¼ cantaloupe and 1 small bag 94% fat-free popcorn


Dietary Summary: Calories: 1310.17, Protein: 61.15, Carbohydrates: 238.94 g, Fiber: 49.47 g, Fat: 21.55 g, Percent calories from fat: 14.81%, Saturated fat: 6.5 g, Cholesterol: 102.5 g, Sodium: 906.92 mg.


Sunday


Breakfast: Egg white omelet with 1/3 C egg whites, 3 shiitake mushrooms-chopped, sweet onion, 1 T non-fat cheddar cheese, 3 T red bell pepper, and 1 T mild salsa.


Snack: 4 oz strawberry all-natural yogurt


Lunch: 2 Joel’s healthy enchiladas, 1/3 C Joel’s chili 3,


Snack: 3 oz. baby carrots, ¾ C GoLean Crunch


Dinner: 3 oz. roasted skinless boneless chicken breast in ½ whole wheat pita with secret sauce, 1 C steamed corn.


Dessert: 1 cup low-fat chocolate frozen yogurt


Snack: 1 medium orange, 5 Ritz low sodium crackers


Dietary Summary: Calories: 1349.82, Protein: 74.99, Carbohydrates: 216.57 g, Fiber: 28.6 g, Fat: 20.99 g, Percent calories from fat: 13.83%, Saturated fat: 6.58 g, Cholesterol: 135.8 g, Sodium: 1078.01 mg.


As you can see, I eat a lot for someone on a calorie, fat, and sodium restricted diet. But, I lose weight consistently, I have good energy, and I am seldom hungry.


Here is my recap for the last two days.






Daily Dietary Recap-6/1/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1349.68 90.86 g 228.62 g957 mg 11.55 g 7.55%

Daily Dietary Recap-5/31/2007
Calories Protein Carbohydrates SodiumFat % Calories from Fat
1389.53 92.68 g 234.55 g718.14 mg 12.43 g 7.51%

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