Breakfast, Lunch, Dinner and snack Idea’s…..under 1500 cals per day.

Some more Breakfast, Lunch,  Dinner, Snack/sweet/treat choice’s:

Remember to add in as much vegi’s as possible in your meals, they are filling and you need the essentials nutrients. Each portion amounts to a certain amount of calories, but be mindful that both salt/fat and sugar content of your food is just as important as calorie content and can negatively affect your weightloss or fitness goals even with a so called ‘low calorie’. Remember also try and eat small – moderate meals  every 3-4 hours to keep your metabolism at a healthy rate. Enjoy eating healthy and balanced for your body.
**You may sub any eggs for egg whites. My boyfriend Mikey who has the appetite of a horse when he is training and seriously loved eggs has just recently started to eat egg white’s instead and he loves them so give them a try instead of full egg’s. Also try all natural nuts butters e.g. pure peanut butter, with no added ingredients.

BREAKFAST

300 CALORIES PER SERVING
1. Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 Tbsp peanut butter + 1 sliced apple
2. Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tsp agave nectar + 4 chopped apricots
3. 1 egg scrambled in 1 tsp oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz low-sodium vegetable juice
4. Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp butter + 1 cup sliced strawberries
5. 1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 Tbsp tart dried cherries + 1 Tbsp chopped walnuts
6. Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tsp olive oil + 1 oz Canadian turkey bacon (about 2 slices) + 1-2 slices tomato
7. Pancakes and bacon: 2 wholewheat flour pancakes + 1 tsp honey + ½ sliced banana; 2 slices turkey bacon
8. 1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries
9. Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt
10. Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp sunflower butter (tastes like sunflower seeds—loaded with protein) or any nut butter + 1 sliced pear
11. Honey almond oatmeal: 1 cup cooked oatmeal + 1 Tbsp almond butter + 2 tsp honey
12. Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 Tbsp whipped cream cheese + 1½ oz smoked salmon + 1 sliced scallion
13. Smoothie! 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 Tbsp ground flaxseed + pinch nutmeg
14. Greek yogurt parfait: 8 oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp honey + 3 Tbsp sliced almonds
LUNCH
400 CALORIES PER SERVING
15. Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 Tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
16. Turkey-bacon-avocado pita: 2 oz deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 Tbsp honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
17. Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 Tbsp light blue cheese dressing + 6″ whole-wheat pita; 1 peach
18. Turkey Swiss burger: 4 oz lean ground turkey patty + 1 thin slice Swiss cheese + 1 Tbsp barbecue sauce + lettuce, tomato and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
19. Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tsp red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 Tbsp red onion; 15 all-natural tortilla chips
20. Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 Tbsp Caesar dressing + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
21. Pasta salad: 2 oz* whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz part-skim mozzarella, diced + ¼ diced yellow pepper + 2 Tbsp Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
22. Chicken Cheddar sandwich: 3 oz grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp light mayo + whole-wheat sandwich thin; ¾ cup grapes
23. Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 Tbsp balsamic vinaigrette
24. Mediterranean tuna wrap: 3 oz water-packed tuna + 3 chopped Kalamata olives + 1 tsp capers + 2 Tbsp chopped onion + 1 tsp olive oil + 1 tsp red wine vinegar + 8″ whole-wheat tortilla; 1 apple
25. Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 Tbsp chopped fresh basil + 2 Tbsp crumbled feta
26. Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 Tbsp nonfat plain Greek yogurt; 5 grape tomatoes
27. Roast beef horseradish sandwich: 2 slices rye bread + 2 oz lean roast beef + 1 Tbsp reduced-fat canola mayo mixed with ¼ tsp horseradish + lettuce and tomato; ½ cup coleslaw
28. Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 Tbsp Asian vinaigrette
DINNER
500 CALORIES PER SERVING
29. 4 oz lean sirloin steak; ½ baked potato with 2 Tbsp nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tsp olive oil
30. Lemon pasta with salmon and asparagus: 2 oz grilled salmon + 2 oz whole-wheat penne, cooked and tossed with + 1 Tbsp olive oil + 2 Tbsp lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 Tbsp fresh basil
31. Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 sprites of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
32. Takeout! 3 oz ginger chicken with broccoli + 6 oz brown rice
33. Italian tilapia: 6 oz tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
34. 6 oz roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tsp olive oil
35. Chicken stir-fry: 4 oz boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tsp peanut oil; ½ cup brown rice, cooked
36. Pasta with cannellini and feta: 2 oz whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp olive oil + 1 Tbsp chopped fresh basil + 1 Tbsp crumbled feta
37. Spaghetti and meatballs: 2 oz whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz each) + ½ cup marinara sauce; 2 cups tossed salad + 1 Tbsp Italian vinaigrette
38. Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp balsamic vinaigrette
39. 5 oz tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tsp peanut oil
40. 1 cup summer chili: ¼ cup chopped onion + 2 oz lean ground turkey breast sautéed in 1 tsp olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked
41. Pasta with chicken and spinach: 2 oz whole-wheat pasta (or mix 1 oz whole-wheat pasta with 1 oz regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 Tbsp olive oil + 1 Tbsp Parmesan
42. BBQ! Grill 4 oz skinless chicken breast, then baste with 1 Tbsp barbecue sauce; 1 ear corn; ½ cup potato salad
SNACK, SWEETS AND TREATS
150 CALORIES PER SERVING
6-oz container 0% fat fruit-flavored Greek yogurt
45 pistachios
6-oz glass wine
½ pear + two 1″ Brie cubes
Three 2½” cinnamon graham cracker squares + 4 Tbsp nonfat ricotta
1 hard-cooked egg sprinkled with celery salt; ten 1″ whole-grain crackers
1 sliced bell pepper + ¼ cup hummus
One 12 oz beer
½ banana + 1 Tbsp peanut butter
¾ cup light chocolate ice cream
4 cups lowfat microwave popcorn tossed with 1 tsp cocoa + pinch chili powder
12 oz nonfat latte; 1 Oreo
1 mini cinnamon raisin bagel + 1 Tbsp soy butter
½ cup soft-serve vanilla frozen yogurt + 1 cup mixed berries
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