1700 Calorie Diet & Meal Plan Menu
Written by Sky Taylor, Diet Bites
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Dieters on this plan will need to include the following serving recommendations from the Food Groups: 1.5 cups of fruit, 2.5 cups of vegetables - and don't forget the orange, yellow and leafy greens, about 6 ounces of grains, and 5 ounces of proteins, 3 cups from the Milk group and about 5 teaspoons of oil.
Keep in mind that on any diet you should have a few calories to play with - so that you can enjoy the foods that you like most; for the 1,700 calorie diet plan there are about 195 to play with.
While it's tempting to add a small wedge of chocolate cake, if you're wanting cake then perhaps sponge cake will do - and you'll have only used one-half of your discretionary calories. You can use the other 100 to add sliced fruit and reduced fat whipped cream.
Making little changes can deliver substantial weight loss results; the next time that you're wanting a particular food - like the cake, think about which food you could eat that would still satisfy that particular craving, for less caloric values. Another example is potato chips; this is a salty craving. Perhaps a dill pickle would work? That would save quite a few calories.
Diet Breakfast Menu
English Muffin, Banana, Skim Milk
1 English Muffin (140 calories)
Margarine or butter (60 calories worth)
1 small banana (90 calories)
1 cup of skim milk (90 calories)
Opting for a whole grain English Muffin will increase the nutritional values.
Morning Snack
1 fresh apple
Diet Lunch Menu
Ravioli, Crusty Italian Bread, Salad
1 cup of Chef Boyardee Ravioli (224 calories and contains 2 servings of vegetables to boot!)
1 chunk of crusty Italian bread OR any grain choice up to 150 calories
1 side salad consisting of the following: 2 cups of shredded lettuce (any variety), 1 chopped plum tomato, chopped onion (optional), 1 sliced small cucumber, 1 Tablespoon of grated cheese + 60 calories worth of salad dressing, any variety.
margarine (60 calories worth) for the bread
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Afternoon Snack
1 cup of blueberries
Diet Dinner Menu
Cheeseburger & Beans
1 small whole grain hamburger bun (130 calories)
3 ounces of extra lean hamburger meat (140 calories)
1 slice of low fat mozzarella cheese (60 calories)
Lettuce, Tomato Slices, Pickles, Onion Slices
Miracle Whip Light OR Mustard
1/2 cup of baked beans (140 calories)
Prepare ground beef and cook until juices run clear. Top with cheese. Transfer to warm bun. Add spread and vegetables. Enjoy with baked beans.
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