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July 30, 2012 Posted by gsx323 in Blog

Low Carb Menu

Breakfast:

  • 1 large egg, fried using butter-flavored cooking spray
  • 1 slice reduced fat cheddar cheese
  • 1 slice 100 percent whole wheat bread
  • 1 medium orange
Substitutes: 2 cooked egg whites, 100 percent whole wheat English muffin, 1 vegetarian breakfast sausage, and 1 cup of blueberries.

Snack :

  • 1 Wasa flatbread
  • 1 tbsp low fat cream cheese
  • 5 slices of raw cucumber
Substitute: 1 stalk of celery with 1 tbsp peanut butter.

Lunch:

  • 3 oz. chicken breast, broiled
  • 2 inner leaves romaine lettuce
  • 1 slice reduced fat Provolone cheese
  • 2 medium slices of tomato
  • 1 tbsp of reduced fat mayo
Substitute: 3 oz. of broiled steak for cheese and chicken.

Snack:

  • 10 baby carrots
  • 4 cherry tomatoes
  • 1 tbsp fat free ranch dressing
Substitute: 1 tbsp hummus for ranch dressing.

Dinner:

  • 4 oz. of white fish, pan fried using cooking spray
  • 1 cup shredded romaine lettuce
  • 1 tsp olive oil
  • 1 tsp balsamic vinegar
  • 1 tbsp low calorie tartar sauce
  • 1 cup of steamed green beans
Substitute: 3 oz. tuna and one-half cup steamed snow peas.

Snack:

  • 1 oz. string cheese
Substitute: 12 dry roasted almonds.
4.5/613votes
Voting statistics:
RatePercentageVotes
646%6
58%1
423%3
38%1
28%1
18%1
0
July 30, 2012 Posted by gsx323 in Blog

MyPlate USDA Menu

Breakfast

  • One whole-wheat mini bagel
  • 2 teaspoons of peanut butter
  • 1 cup of low-fat yogurt
  • 1/2 cup of cantaloupe

Snack

Blended smoothie:
  • 1.5 cups of a soy milk
  • 1/2 frozen banana
  • 2 teaspoons of almond or cashew butter

Lunch

  • 2 cups of leafy greens
  • 1/4 cup of cherry tomatoes
  • 1 ounce of grilled chicken strips
  • 2 tablespoons of Italian salad dressing
  • 5 whole-wheat crackers

Snack

  • 1 ounce of pretzels

Dinner

  • 1 ounces of grilled tilapia
  • 1/2 cup of whole-grain rice
  • 1 teaspoon of olive oil
  • 1/2 cup of cooked broccoli
4.3/611votes
Voting statistics:
RatePercentageVotes
655%6
59%1
40%0
39%1
20%0
127%3
0
May 14, 2012 Posted by gsx323 in Blog

Standard Menu

Breakfast

  • 1/2 cup orange juice
  • 1/2 banana
  • One large shredded wheat biscuit
  • One cup skim milk
  • Mid-morning snack
  • Three whole-wheat crackers
  • Three ounces low-fat cottage cheese

Lunch

  • Two slices whole wheat bread (check the calorie count as some breads are sliced thicker or baked in bigger loaves)
  • One tablespoon peanut butter
  • One tablespoon jelly - sugar free
  • One cup skim milk
  • One medium size orange
  • Two cups baby carrots
  • Mid-afternoon snack
  • Three handfuls of unbuttered popcorn, seasoned with herbs

Dinner

  • Five ounces lean broiled beef
  • Small baked potato - three ounces
  • One tablespoon light margarine
  • One cup of steamed broccoli or asparagus
  • One cup of mixed greens salad
  • One tablespoon of light salad dressing

4.5/615votes
Voting statistics:
RatePercentageVotes
647%7
513%2
413%2
37%1
27%1
113%2
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