Menu for Getting Lean
Written by Sky Taylor, Diet Bites
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Leaner Foods for a Leaner You
We have some many delicious foods on our diet menu today. While most individuals assume that a weight loss plan is filled with boring foods - as well as the same old celery, cucumbers, grapefruit, boiled eggs and tuna - it doesn't have to be. For 1,500 calories per day, the dieter can fit in a whole lot of good-tasting, healthy food.
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It's key to make the menu selections healthy choices - and let's see how that might stack up in a dieter's former unhealthy diet which held too many calories to support their recommended weight.
Example of Fattier Menu
Dieter Wally used to enjoy the following for his lunch meal:
1 Triple-Meat, Triple-Cheese Burger with full-blown Mayo, lettuce, tomato, onion
1 Order of Jumbo French Fries
1 Jumbo Chocolate Milkshake
Let's add up the calories; that big boy triple meat and cheese burger contains a hefty 1,230 calories and 225 mg of cholesterol, 1,550 mg of sodium, 11 grams of sugar, 53 total carbohydrate grams, 82 fat grams, 32 saturated fat grams and 2 grams of Trans fat.
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The order of jumbo fries contains 500 calories, 710 mg of sodium, 22 total fat grams, 3.5 saturated fat grams, 1 Trans fat gram and 72 carbohydrate grams.
Now for the big chocolate shake: 980 calories, 24 total dietary fat grams, 17 grams of saturated fat, 1 gram of Trans fat, 150 sugar grams, 174 carbohydrate grams, 530 mg of sodium (yes, the shake contains a lot of salt) and finally 65 mg of cholesterol.
In total, Wally consumed 2,710 calories, 128 total dietary fat grams, 52.5 saturated fat grams, and 4 grams of Trans fat, 290 mg of cholesterol and 2,790 mgs of sodium. Within the next few hours, Wally will be blowing onions, lettuce, beef, tomatoes, buns, cheese and full-blown Mayo out both ends.
Petite Women Require About 1,500 Calories Per Day for Average Activity Level
Many petite women consume no more than 1,500 calories per day. Wally's Godzilla-size meal equals almost two days worth of meals for the smaller women.
To worsen matters, Wally isn't a large guy in height; only 5'10" and he has a desk job. If he keeps up this pace, he will require a bigger chair and desk just to perform his job. And we haven't seen his breakfast, dinner and snack menus for the day
This is too sad - so let's take Wally into his dieting phase. Let's also get back to our main point about the types of foods that are commonly assumed to make up the bulk of a weight loss plan - the boiled eggs, tuna and such. Wally can drop those unhealthy pounds even when fast food dining. This is exactly what he did to reach his healthier size:
1 small cheeseburger for 400 calories prepared with all the vegetables (onion, lettuce, tomato) and mustard
1 garden salad with light, reduced fat dressing for 90 calories
1 order of unsweetened tea
Sure, he had to give up his chocolate shake as well as those fatty fries - but we can't view his choices as sacrificing or giving up anything; Wally in fact is gaining back his good health as well as gaining back his recommended weight as well as gaining control over the foods and drinks that he wants to put into his body.
Our Menu for Getting Lean
On that note, let's take a look at what's on the diet menu today:
Morning Energizing Foods
1 serving of cold cereal
1 serving of fresh fruit
1 slice of whole grain bread
1/2 cup of reduced fat milk
1 pat of reduced fat margarine
Mid-Morning Energy:
1 medium banana (105 calories)
Mid-Day Energy:
1 Chicken Salad Sandwich prepared with 1/4 cup of chopped chicken, chopped lettuce, chopped tomatoes, chopped onions, salt, pepper and light Mayo (allow 250 calories); make your choice of bread whole grain goodness.
1 serving of baked or regular chips/pretzels (allow 150 calories)
1 small fresh Nectarine (57 calories)
Diet Beverage or Water (0 calories)
Mid-Afternoon Energy:
1 extra large peach about 3" in diameter (87 calories)
Evening Energy:
Mountain Medley: Saute the following in 1 Tablespoon of olive oil - chopped garlic, 1/4 cup of onions (any variety), 1/2 cup of bell pepper (mixing colors adds to the beauty of the dish), 1/2 cup of any variety of mushrooms. Add 1/2 cup of cooked wild rice and 1/4 cup of cubed chicken (meat only). Top with 2 Tablespoons of grated cheese - any skim/low fat variety. Salt & pepper as desired. (300 calories allowed)
Enjoy with a side salad consisting of 3 cherry tomatoes, 1 cup of chopped lettuce, a sprinkle of the grated cheese, and 1 small sliced cucumber. Add just a dash of low calorie salad dressing. (100 calories allowed)
Also enjoy unsweetened ice tea.
Late Evening Energy:
1 cup of skim milk + 1/2 cup of frozen strawberries blended (105 calories)
Tomorrow's free diet menu contains fast food selections. Can we be as wise as Dieter Wally turned out to be?
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