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Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic ... Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic ...

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Model Calorie Food PlanGoing for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy

Strategies for Success in Weight Management

By: James J. Messina, Ph.D.


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Three Calorie Food Plans

  • 1200 Calories – Spartan – for those who are needing a JUMPSTART to motivate themselves

  • 1500 Calories – Long Run – for those who are in it for the long run and not needing rapid weight loss at beginning

  • 2000 Calories – Gradual – for those who are willing to take gradual steps to implementing lifestyle changes or for those who are going into a maintenance mode in their programs


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Calorie Food Plan Allow for:

  • Breakfast

  • Mid Morning Snack

  • Lunch

  • Mid Afternoon Snack

  • Dinner

  • Late Evening Snack


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1200 Calorie Food Plan - Spartan

Breakfast - 200 calories

  • (2) pieces of 50 calorie bread and 1 piece of fruit

    Or

  • (6) egg whites in Pam and 1 piece fruit

    Mid-Morning Snack – 100 calories

  • (1) piece fruit or the equivalent in vegetables

    Or

  • (1) 100 calorie yogurt

    Or

  • (1) 100 calorie power bar


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1200 Calorie Food Plan - Spartan

Lunch - 300 Calories

  • Big Salad and 4 ounces of grilled chicken or shrimp

    or

  • (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard

    or

  • Stir-fried vegetables in Pam with chicken or shrimp

    or

  • (6) egg white omelet in Pam with vegetables and sliced tomato

    Mid-Day Snack – 100 calories

  • Same as Mid-Morning Snack


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1200 Calorie Food Plan - Spartan

Dinner - 400 Calories

  • (4) ounces of chicken, fish or shrimp, big salad with fat free dressing and one medium-sized potato

    or

  • Stir-fried vegetables in Pam with chicken, shrimp or fish

    Late night Snack – 100 calories

  • Same as Mid-Morning Snack


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1500 Calorie Food Plan – Long Run

Breakfast - 200 calories

  • (2) pieces of 50 calorie bread and 1 piece of fruit

    or

  • (6) egg whites in Pam and 1 piece fruit

    or

  • (1) 100 calorie yogurt and (1) piece of fruit

    or

  • (1) serving of cereal (one cup) with 1/2 cup of skim milk

    or

  • (1) serving of Quaker Instant Oatmeal –prepared with water


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1500 Calorie Food Plan – Long Run

Mid-Morning Snack – 200 Calories

  • (2) piece fruit or (2) cups of vegetables (baby carrots, sliced tomato, etc.)

    or

  • (1) 100 calorie yogurt plus (1) piece of fruit or one cup of vegetables

    or

  • (1) 100 calorie Jell-O Fat Free Pudding plus 100 calories of fruit or vegetables

    or

  • (1/2) cup of fat-free cottage cheese with one serving of fruit.


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1500 Calorie Food Plan – Long Run

Lunch - 300 Calories

  • Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic vinegar or small serving fat-free dressing.

    or

  • (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard

    or

  • Stir-fried vegetables in Pam with 6 ounces of chicken or shrimp

    or

  • (6) egg white omelet in Pam with vegetables and sliced tomato

    Mid-Day Snack – 100 calories

  • Same choices as Mid-Morning Snack but only at 100 calories


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1500 Calorie Food Plan – Long Run

Dinner - 500 Calories

  • (6) ounces of chicken, fish or shrimp, big salad with fat free dressing and one medium-sized potato

    Or

  • Stir-fried vegetables in Pam with (6) ounces chicken, shrimp or fish and cup of rice

    Or

  • (6) ounces of lean red meat with a big salad and fat-free dressing; if you choose the red meat and medium-sized potato

    Or


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1500 Calorie Food Plan – Long Run

Dinner Choices

or

  • (1) cup of any kind of pasta with Healthy Choice Marinara Sauce or another fat-free option,a salad with fat-free or balsamic vinegar; add to the pasta some steamed broccoli, carrots, cauliflower, mushrooms, etc

    or

  • (2) Boca burgers, lettuce, tomato, ketchup or mustard with a salad and a medium-sized baked potato

    Late Night Snack – 200 Calories

  • Same as Mid-morning snack


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2000 Calorie Food Plan – Gradual

Breakfast - 200 calories

  • (2) pieces of 50 calorie bread and 1 piece of fruit

    or

  • (6) egg whites in Pam and 1 piece fruit

    or

  • (1) 100 calorie yogurt and (1) piece of fruit

    or

  • (1) serving of cereal (one cup) with 1/2 cup of skim milk

    or

  • (1) serving of Quaker Instant Oatmeal –prepared with water


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2000 Calorie Food Plan – Gradual

Mid-Morning Snack – 200 Calories

  • (2) piece fruit or (2) cups of vegetables (baby carrots, sliced tomato, etc.)

    or

  • (1) 100 calorie yogurt plus (1) piece of fruit or one cup of vegetables

    or

  • (1) 100 calorie Jell-O Fat Free Pudding plus 100 calories of fruit or vegetables

    or

  • (1/2) cup of fat-free cottage cheese with one serving of fruit.


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2000 Calorie Food Plan – Gradual

Lunch - 400 Calories

  • Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic vinegar or small serving fat-free dressing.

    or

  • (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard or 200 calories of pretzels or fat-free chips

    or

  • Stir-fried vegetables in Pam with 6 ounces of chicken or shrimp

    or

  • (6) egg white omelet in Pam with vegetables and sliced tomato

    Mid-Day Snack –200 calories

  • Same choices as Mid-Morning Snack


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2000 Calorie Food Plan – Gradual

Dinner - 800 Calories

  • (6) ounces of chicken, fish or shrimp, big salad with fat free dressing and one large-sized potato

    Or

  • Stir-fried vegetables in Pam with (6) ounces chicken, shrimp or fish and cup of rice

    Or

  • (6) ounces of lean red meat with a big salad and fat-free dressing; if you choose the red meat and large-sized potato

    Or


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2000 Calorie Food Plan – Gradual

Dinner Choices- 800 calories

or

  • (1) cup of any kind of pasta with Healthy Choice Marinara Sauce or another fat-free option,a salad with fat-free or balsamic vinegar; add to the pasta some steamed broccoli, carrots, cauliflower, mushrooms, etc

    or

  • (2) Boca burgers, lettuce, tomato, ketchup or mustard with a salad and a medium-sized baked potato

    Late Night Snack – 200 Calories

  • Same as Mid-morning snack


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