Healthy Meals

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How to start eating healthier?:

How to start eating healthier?

Healthy Meals Under 1200 Calories:

Healthy Meals Under 1200 Calories

Day 1:

Day 1 Breakfast: 1/2 cup plain yogurt (fat free ) 8 small/medium strawberries 1/2 medium banana 1/4 cup fiber one cereal Directions: Combine the ingredients and make it into a parfait. (Total: 200 calories)

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Lunch: Veggie Sandwich Ingredients: spinach , tomato, shredded carrot. broccoli, mushrooms , 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain Dempster's Bodywise or Weight Watchers 50 calorie bread. Sides: 1 cup carrot sticks 1 nectarine (Total: 350 calories)

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Dinner: Portobello Mushroom Burger Ingredients: Marinate mushroom in 1 tbsp Aged balsamic vinaigrette - broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon ) Sides: 8 spears of grilled asparagus 1 large ear of corn on the cob (Total: 350 calories)

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Snacks throughout the day / evening 1 piece Weight Watchers bread, toasted with 1 tbsp fat free cream cheese (70 cals ) 2 cups watermelon (80 cals ) 1/2 cup Kashi Go Lean (100 cals ) Day 1 total : 1150 calories

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Day Two Breakfast: Omelets 2 egg whites made into an omelets with 1/2 cup chopped spinach, tomato, and mushroom pieces. Side: 8 small/medium strawberries with 1/2 cup plain fat free yogurt . (Total: 150 cals )

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Lunch: Salad Ingredients: Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatoes, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinaigrette. ( Total: 420 calories)

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Dinner Ingredients: 4 oz lean pork, BBQ'd plain 1 small baked potato with 1 tbsp fat free sour cream Side: 8 stalks grilled asparagus ( Total: 400 calories)

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Snacks throughout the day / evening 1 cup special K cereal (100 calories) 1 nectarine or peach Day 2 total : 1140.

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Day Three Breakfast: 1 whole egg and two egg whites cooked with 1/8 cup skim milk Sides: 1 cup strawberries, halved 1 piece calorie-reduced weight watchers toast, ( Total: 300 cals )

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Lunch: Pizza Bagels Ingredients: 1 whole wheat weight watchers bagel, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted. Side: 1 nectarine ( Total: 400 calories)

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Dinner Ingredients: Spinach blueberry salad, 1 skewer of grilled shrimp (6 shrimp), 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette . Side: 2 pieces of toasted whole wheat baguette with garlic spread and 1/3 cup shredded mozzarella reduced-fat cheese. ( Total: 500 calories)

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Snacks throughout the day / evening None :( Day 3 total : 1200.

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Day Four Breakfast: 1/2 cup fiber one cereal with 1/2 cup skim milk 3 boiled eggs - only eat the whites 1/2 cup strawberries 1 piece calorie-reduced weight watchers toast. ( Total: 275 cals )

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Lunch Ingredients: Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain bun . Side: 2 cups watermelon and 1/2 cup blueberries ( Total: 400 calories)

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Dinner Ingredients: 8 shrimp, skewered and broiled with 6 tomatos , 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley. Side: 1/2 cup wild rice ( Total: 375 calories)

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Snacks throughout the day / evening All Bran Bar (130 calories ) Day 4 total : 1180.

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Day Five Breakfast: 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top. Side : 6 oz Orange Juice ( Total: 330 cals )

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Lunch Ingredients: 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken (President's Choice Blue Menu Chunk Chicken) with 1/2 cup celery chopped and 1 tbsp fat free mayo . Side: 1 nectarine (Total: 325 calories)

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Dinner Ingredients: 1 cup chicken breast, diced and skewered Side: 1 large ear corn Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinaigrette. ( Total: 400 calories)

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Snacks throughout the day / evening All Bran Bar (130 calories ) Day 5 total: 1185.

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