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BALANCED - WEIGHT LOSS DIET

(ABOUT 1500 CALORIES) for a healthy individual. 

If you have any medical conditions, check with your doctor before implementing.

Interchange one breakfast, one lunch, one dinner and three snacks per day.


BREAKFASTS

1.
 

1 hard boiled egg
1 wheat toast with
1 teaspoon cream cheese                   
1 (8 oz.) glass of orange juice
1 (8 oz) cup of coffee or tea with splash of cream and 2 teaspoons of sugar 

  • 80 calories
  • 70 calories
  • 25 calories
  • 110 calories
  • 45 calories
 
    Total     330 calories
2.    
1 serving high fiber cereal                   
with 1 cup of low fat milk                      
1/2 medium sliced banana                    
1 (8 oz.) cup of coffee or tea with cream and sugar
  • 110 calories
  • 145 calories
  • 55 calories
  • 45 calories
 
    Total     355 calories
3.    
1 serving of regular oatmeal or cream of wheat 
with 1 cup of low fat milk and 1 teaspoon vanilla                    
1 tablespoon of raisins                      
1 (8 oz.) cup of coffee or tea with cream and sugar 
  • 145 calories
  • 145 calories
  • 80 calories
  • 45 calories
 
    Total     415 calories
4.    
2 egg white omelet scrambled with 1 cup of spinach
in light canola spray                              
1 wheat toast                                     
with 1 teaspoon cream cheese               
1 (8 oz.) cup coffee or tea with cream and sugar                            
  • 30 calories
  • 45 calories
  • 70 calories
  • 25 calories
  • 45 calories
 
    Total     215 calories
5.    
1 pancake (wheat or buttermilk) fried with canola oil spray                      
1 tablespoon maple syrup                      
1 teaspoon whipped butter                    
1 cup strawberries                               
1 (8 oz.) cup of coffee or tea with cream and sugar
  • 45 calories
  • 60 calories
  • 25 calories
  • 45 calories
  • 45 calories
 
    Total     215 calories
6.    
1/2 cup plain low fat yogurt with 1 teaspoon vanilla
1 tablespoon blueberries
1/2 wheat bagel
with 1 teaspoon whipped butter
1 (8 oz.) cup coffee or tea with cream and sugar
  • 65 calories
  • 20 calories
  • 100 calories
  • 25 calories
  • 45 calories
 
    Total     255 calories
7.    
Fruit salad made with 1/2 sliced cantaloupe
1 medium sliced apple
1 cup of grapes with
1 cup 1% cottage cheese
1 cup of coffee or tea with cream and sugar
  • 95 calories
  • 80 calories
  • 40 calories
  • 60 calories
  • 45 calories
 
    Total     320 calories

 

LUNCHES

1.
 

Walnut Salad made with1/4 head romaine lettuce
1 tablespoon shelled walnuts
with 1 tablespoon olive oil and balsamic vinegar
1 oz. feta cheese
1 (8 oz.) glass of water or tea

  • 5 calories
  • 60 calories
  • 130 calories
  • 75 calories
  • 0 calories
 
    Total     270 calories
2.    
6 oz. lean turkey on
on 2 slices wheat bread
with 1 tablespoon mustard
1 medium dill pickle
1 sliced tomato
1 glass water or tea
  • 180 calories
  • 140 calories
  • 15 calories
  • 5 calories
  • 20 calories
  • 0 calories
 
    Total     360 calories
3.    
1 baked medium potato
with 1 teaspoon butter
and 1 teaspoon sour cream
1 cup of vegetable soup
water or tea
  • 145 calories
  • 145 calories
  • 10 calories
  • 80 calories
  • 0 calories
 
    Total     345 calories
4.    
4 oz. albacore tuna in water
1 tablespoon of canola mayonnaise
on 2 slices wheat bread
1/2 cup chopped onions
1 tablespoon jalapeno's (optional)
  • 140 calories
  • 45 calories
  • 140 calories
  • 55 calories
  • 5 calories
 
    Total     385 calories
5.    

Smoothie made with 4 oz. of orange juice
1/2 medium banana
4 oz. plain low fat yogurt
1/2 cup strawberries several ice cubes blended
water or tea

  • 55 calories
  • 55 calories
  • 75 calories
  • 40 calories
  • 0 calories
 
    Total     225 calories
6.    
Vegetable wrap made with 1/4 cup sliced mushrooms
1 tablespoon chopped onions
2 oz. sliced peppers
sautéed in 1 tablespoon olive oil
1/4 sliced avocado wrapped in
1 small wheat tortilla
with 1 tablespoon salsa
water or tea
  • 10 calories
  • 20 calories
  • 20 calories
  • 125 calories
  • 75 calories
  • 80 calories
  • 15 calories
  • 0 calories
 
    Total     345 calories
7.    
1/2 cup hummus
1 pita pocket
water or tea
  • 210 calories
  • 165 calories
  • 0 calories
 
    Total     375 calories

 

DINNERS

1.
 

3 oz. skinless shredded chicken breast
1 tbl spoon ea. sauteed pimento olives, garlic, capers and chopped onions
in 1 tablespoon olive oil
mixed with 1/2 cup tomato sauce
over 1/2 cup steamed brown rice
water or tea             

  • 140 calories
  • 100 calories
  • 125 calories
  • 75 calories
  • 115 calories
  • 0 calories
 
    Total     555 calories
2.    
3 oz. baked salmon doused in lemon, spread with crushed garlic and drizzled with olive oil
1/2 cup steamed carrots and
1/2 cup steamed green beans
with salt and drizzled with 1 tablespoon whipped butter
water or tea
  • 230 calories
  • 35 calories
  • 25 calories
  • 80 calories
  • 0 calories
 
    Total     370 calories
3.    
1/2 cup pasta mixed with
3 oz. shrimp and scallops
sauteed in 1 tablespoon olive oil and garlic
topped with 1/2 cup tomato sauce
and 1/2 cup steamed broccoli
sprinkled with 1 oz. romano cheese
water or tea
  • 100 calories
  • 85 calories
  • 125 calories
  • 75 calories
  • 40 calories
  • 110 calories
  • 0 calories
 
    Total     535 calories
4.    
3 oz. ground turkey mixed with
1/4 cup sauteed chopped onions and garlic in 1 tablespoon olive oil
mixed with 1/4 cup tomato sauce
topped with 1 oz. shredded light cheeses
split between 2 hard taco shells
water or tea                             
  • 160 calories
  • 125 calories
  • 35 calories
  • 70 calories
  • 90 calories
  • 0 calories
 
    Total     480 calories
5.    
1 cup cooked lentil soup
with 1/4 cup tomato sauce
and 1/2 cup onions
and 1 cup spinach
salt and pepper
and 1 slice of wheat bread
water or tea
  • 220 calories
  • 35 calories
  • 60 calories
  • 45 calories
  • 0 calories
  • 70 calories
  • 0 calories
 
    Total     430 calories
6.    
3 oz. sauteed shrimp in
1 tablespoon olive oil and chopped garlic
with 1/4 cup sliced mushrooms and broccoli
over 1/2 cup steamed brown rice
water or tea
  • 85 calories
  • 125 calories
  • 60 calories
  • 115 calories
  • 0 calories
 
    Total     385 calories
7.    
Chicken salad made with 1/4 head romaine lettuce
3 oz. skinless chicken breast
1/2 sliced cucumber
1/4 cup chopped onions
1/2 large sliced tomato
1/4 cup shredded carrots
1 oz. shredded mozzarella cheese
1 tablespoon favorite light dressing
water or tea
  • 5 calories
  • 140 calories
  • 5 calories
  • 15 calories
  • 20 calories
  • 5 calories
  • 70 calories
  • 50 calories
  • 0 calories
 
    Total     310 calories

 

SNACKS

Between meals eat 1 small snack - The days you eat higher calorie meals,
eat lower calorie snacks to keep your daily calories closer to 1500.

1. 1/4 cup pistachio nuts                             85 calories
2. 1/4 cup peanuts                                      80 calories
3. 1 medium fruit  
  apple                                               80 calories
  banana                                            105 calories
  1/2 cantaloupe                                 95 calories
  1 cup blueberries                             80 calories
  1 cup cherries                                  105 calories
  1 cup grapes                                  40 calories
  orange                                            60 calories
  peach                                              50 calories
  pear                                               
100 calories
  1 cup strawberries                           40 calories
4. 1 cup raw carrots                                    30 calories
5. 1 (8 oz.) glass low fat milk                      130 calories
6. 1/2 cup low fat yogurt                              65 calories
7. 1 tablespoon cream cheese spread over 4 wheat crackers                 170 calories
8. 1/2 peanut butter (1 teaspoon) and jelly sandwich on wheat bread          110 calories   

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