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Diet Menu #3

Our menu today features pasta for lunch and a tasty pork chop for dinner - but we have notes for those who don't like meat in their daily diet.

Remember to enjoy diet-friendly beverages.

Total calories for this diet menu - about 1,500. Nutrition information totaled below, ensuring that all food group daily minimum recommendations have been satisfied.

Snack Suggestions

Enjoy two fresh fruit selections spaced throughout your day.

Breakfast - 1 dairy, 1 grain, 2 protein

1 egg prepared any way that you like (fried, scrambled, boiled, poached)

1 slice of whole grain bread, toasted

2 strips of lean bacon

1 pat of reduced fat margarine (for toast)

1 cup of skim milk  

Lunch - 3 grain, 3 vegetables

1 cup of your favorite pasta

100 calories worth of your favorite pasta sauce (canned, homemade, white or red)

1 side salad consisting of 2 cups of shredded lettuce, chopped tomato, 1 small cucumber served with light salad dressing (50 calories) and croutons.

1 slice of whole grain bread OR a breadstick (allow 70 calories)

Dinner - 1 protein, 2 grains, 2 vegetables

1 pork chop (pan fried, grilled, baked, or roasted)

1/2 cup of brown rice

1/2 cup of yams (add a dash of cinnamon, nutmeg and Splenda if desired)

1 serving of green beans

1 slice of whole grain bread

1 pat of reduced fat margarine

If you don't like pork chops you can use any meat that you do like. If you don't like animal proteins [I hear ya!] you can enjoy a serving of your favorite beans from the Legume Family - or a boiled egg.

As I've grown older I find that I don't like meat as I did in my younger years. I'm not a total vegetarian but I would be classified as a flexatarian. Some types of vegetarians don't add any sort of animal by-product - such as eggs or milk to their daily diet. I'm not that strict, but when I purchase hen eggs, I like to get the free range when my paltry budget allows for such. I simply feel better about eating them, and they are a healthier source for eggs.

Diet Evening Shake - Choose any recipe you like.  Diet Menu 4

1 dairy, 1 fruit

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