14 July 2007

1500 Calorie Meal Plan
TOTAL CALORIES ~1500
Meal 1
Shredded Wheat Cereal - 1½ cups
Skim Milk - 1½ cups
Strawberries - ½ cup
Meal 2
Scrambled Eggs (4 egg whites, 1 whole egg)
Grapefruit - ½ large
Meal 3
Brown Rice - ½ cup
Grilled Chicken Breast - 110 grams (3 oz)
Green Beans - 180 grams (6 oz)
Meal 4
Salmon - 150 grams (4 oz)
Broccoli - 1 cup
Yams - 150 grams (4 oz)
Meal 5
Grilled Chicken Breast - 110 grams (3 oz)
Light Italian Dressing - 3 Tbsp
Large mixed green salad - 2 cups



2 plain waffles1 T. maple syrup1 tsp. butter or margarine8 oz. water or caffeine free, non-caloric beverage1/2 cup orange juice
Morning Snack1 cup skim milk1/2 cinnamon bagel
Salad with romaine lettuce1/4 cup each carrots, green peppers, cabbage, celery1 T. light salad dressing1 oz. turkey breast1 whole grain roll
Afternoon Snack1/2 cup sliced strawberries6 oz. fat free, flavored yogurt1 T. crunchy whole grain cereal
3 oz. sirloin steak, lean only, broiled or grilled without added fat1 cup rice1 tsp. butter or margarine1/2 cup cooked carrots1 mixed green salad2 T. fat free dressing
Evening Snack1 orange

1 cup oatmeal, cooked1 tsp. brown sugar1/2 cup skim milk1 cup orange juice
Morning Snack 1 apple
1 oz. turkey breast mustard or fat free mayonnaise2 slices whole wheat bread1 1/2 cups sliced cucumbers & carrots, or other raw vegetable Afternoon Snack1/2 cup skim milk1 cup strawberries

3 oz. chicken breast, no skin, baked, broiled or grilled1 medium baked potato2 tsp. butter or margarine1 cup green beans1 mixed green salad4 tsp. regular Italian salad dressing
Evening SnackLow fat milkshake made with: 1 cup skim milk 3/4 cup fat free ice cream


2 pancakes, 4" round1 T. fruit spread or maple syrup
Morning Snack1 cup skim milk1 sliced peach
1 mixed green salad1 T. fat free dressing6 saltine crackers3 oz. tuna fish, albacore, water packed1 apple
Afternoon Snack1/2 oz. chocolate (about 4 chocolate kisses)
2 cups cooked pasta1/2 cup spaghetti sauce with 1 1/2 oz. cooked ground beef, lean1 mixed green salad1 T. fat free dressing
Evening Snack1 cup skim milk1 whole graham cracker


1 cup orange juice1 cup cereal1 cup skim milk1 cup strawberries
Morning Snack2 tsp. reduced fat peanut butter2 rice cakes
1 cup vegetable soup1 mixed green salad2 T. fat free salad dressing1 cup skim milk6 saltine crackers1 oz. low fat mozzarella cheese
Afternoon Snack1 apple
1 piece (5 oz.) flounder or other white fish, baked, broiled or grilled1 medium baked potato1 mixed green salad1 T. fat free salad dressing1 cup cooked broccoli1 whole grain dinner roll
Evening Snack3 cups light popcorn


1 English muffin1 egg poached1/2 grapefruit
Morning Snack1 peach or other fruit1 cup skim milk1 cup cereal
2 oz. turkey breast or lean ham1 large whole grain pita2 sliced carrots1 cup skim milk
Afternoon Snack1 pear
2 slices cheese pizza1 large mixed green salad1 T. fat free salad dressing
Evening Snack1 cup sliced fruit


1 bagel1 T. light cream cheese1 cup orange juice
Morning Snack6 oz. fat free, flavored yogurt
2 oz. lean hamburger, grilled or broiled1 T. ketchup1 hamburger bun1/2 tomato, sliced1/2 green pepper, sliced1 cup skim milk
2 cups angel hair pasta3 oz. boiled shrimp1 tsp. olive oil with garlic on pasta1 mixed green salad1 T. fat free dressing1/2 cup cooked green beans1 slice Italian bread

1 slice French toast1 cup fresh blueberries1 cup skim milk
Morning Snack 1 orange
1/2 cup cottage cheese1 mixed green salad1 T. fat free dressing1 whole wheat roll1 cup skim milk1 cup sliced carrots
Afternoon Snack1 oz. pretzels
3 oz. baked or broiled cod1 1/2 cups noodles2 tsp. butter or margarine1 cup applesauce1 cup mixed vegetables
Evening Snack1/2 cup fat free pudding


Diabetic Diet, 1,500 Calorie

WHAT YOU SHOULD KNOW
If you are both diabetic and overweight, your doctor may recommend a diet that limits your intake to 1,500 calories a day. To keep blood sugar levels under control, a diabetic diet strikes a balance among the carbohydrates, fats, and protein you take in. In addition, a 1,500-calorie diabetic diet restricts calories and fat.
WHAT YOU SHOULD DO
A sample 1,500 calorie diet is listed below. You can exchange or trade one food for another from the same food group. For example, you can choose 1 slice of bread instead of 3/4 cups of dry cereal, or a potato instead of a dinner roll. For other alternatives, see the lists under "Diabetic Exchange Diet."
BREAKFAST Food Groups
2 breads or starches, such as 3/4 cup (6 ounces) corn flakes and 1 slice toast
1 fruit, such as 1 small (5-inch) banana or 1/2 of a 9-inch banana
1 milk, such as 1 cup skim or 1 cup 1 percent milk
1 fat, such as 1 tsp. margarine
LUNCH Food Groups
2 ounces meat or protein, such as 2 ounces sliced turkey breast
2 breads or starches, such as 2 slices bread
1 vegetable, such as 1 lettuce leaf and 2 tomato slices
1 fat, such as 1 tsp. regular mayonnaise or 2 tsp. low-fat mayonnaise
AFTERNOON SNACK Food Groups
1 milk, such as 1 cup (8 ounces) skim or 1 cup 1 percent milk
1 vegetable, such as 1 cup carrot sticks
1 fat, such as 2 Tbs. fat-free salad dressing (can use with carrot sticks)
DINNER Food Groups
3 ounces meat or protein, such as 3 ounces lean roast beef
2 starches, such as one 3-inch baked potato and 1 medium (2-1/2 inch) dinner roll
1 fat, such as 1 tsp. margarine
2 vegetables, such as 1 cup (8 ounces) cooked mixed vegetables
1 fruit, such as 1-1/4 cups fresh strawberries
EVENING SNACK Food Groups
1 bread, such as three 2-1/2 inch square graham crackers
1 meat or meat substitute, such as 1/4 cup low-fat cottage cheese

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