Five 1,400 Calorie Spring Menus

April/May 2010 Healthy Cooking meal plan offers easy ways to cut calories

Five 1,400 Calorie Spring Menus

Wholesome Whole-Grain Waffles

Day 1

Breakfast
1 serving Baked Eggs with Cheddar and Bacon - 107 calories
1 slice whole wheat toast - 80 calories
with 1 teaspoon reduced-fat margarine spread - Free food
¾ cup fresh blueberries - 62 calories
1 cup fat-free milk - 86 calories
Breakfast Total: 335 calories

Lunch
1 Shrimp Spinach Salad - 201 calories
1 No-Knead Whole Wheat Roll - 139 calories
½ medium banana -50 calories
1 cup fat-free milk - 86 calories
Lunch Total: 476 calories

Dinner
1 serving Coconut-Crusted Turkey Strips - 278 calories
1 small baked sweet potato - 128 calories
Steamed Green Beans with 1 teaspoon reduced-fat margarine spread - Free food
1 glass ice water - Free food
1 Peanut Butter Chocolate Chip Cookie - 75 calories
Dinner Total: 481 calories

Snacks
½ cup sliced fresh strawberries - 26 calories
½ piece string cheese - 40 calories
1-1/2 cups air-popped popcorn - 47 calories
Snacks Total: 113 calories

Day 1 Total: 1,405 calories

Day 2

Breakfast
¾ cup quick oats, cooked with water - 109 calories
with 2 teaspoons brown sugar - 22 calories
½ medium banana - 50 calories
1 cup Berry Nutritious Smoothie - 141 calories
Breakfast Total: 322 calories

Lunch
1-1/3 cups Italian Lentil Soup - 269 calories
5 saltine crackers - 65 calories
½ cup fresh raspberries - 30 calories
1 cup fat-free milk - 86 calories
Lunch Total: 450 calories

Dinner
1 serving Grilled Tilapia with Lemon Vinaigrette - 206 calories
¾ cup Beans & Spinach - 138 calories
1 cup fat-free milk - 86 calories
1 Peanut Butter Chocolate Chip Cookie - 75 calories
Dinner Total: 505 calories

Snacks
½ cup baby carrots - 25 calories
½ cup fresh blueberries - 41 calories
3 vanilla wafers - 49 calories
Snacks Total: 115

Day 2 Total: 1,392 calories

Day 3

Breakfast
2 pieces Wholesome Whole-Grain Waffles - 278 calories
with 2 tablespoons reduced-calorie pancake syrup - 50 calories
½ cup sliced fresh strawberries - 26 calories
1 cup hot tea (with sugar substitute if desired) - Free food
Breakfast Total: 354 calories

Lunch
1 Italian Turkey Roll-Up - 271 calories
¾ cup Crunchy Broccoli Salad - 121 calories
1 cup fat-free milk - 86 calories
Lunch Total: 478 calories

Dinner
1 slice Slow-Cooked Meat Loaf - 243 calories
1 small baked potato - 138 calories
with 1 teaspoon reduced-fat margarine spread - Free food
1 big green salad with 1 tablespoon reduced-fat salad dressing - Free food
1 cup fat-free milk - 86 calories
Dinner Total: 467 calories

Snacks
1/3 cup red grapes - 43 calories
1 cup sugar-free flavored gelatin - 8 calories
5 wheat crackers - 45 calories
Snacks Total: 96 calories

Day 3 Total: 1,395 calories

Day 4

Breakfast
1 container (6 ounces) nonfat fruit-flavored yogurt - 160 calories
1 Gluten-Free Banana Nut Muffin - 191 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired) - Free food
Breakfast Total: 351 calories

Lunch
1 Curried Chicken Panini - 389 calories
¼ cup Creamy Radish Dip - 33 calories
½ cup baby carrots - 25 calories
1 can mineral water - Free food
Lunch Total: 447 calories

Dinner
1 serving Grilled Spicy Pork Tenderloin - 188 calories
¾ cup Spinach Salad with Penne - 144 calories
Steamed fresh asparagus - Free food
¾ cup sliced fresh strawberries - 39 calories
with ½ teaspoon sugar - 8 calories
1 cup fat-free milk - 86 calories
Dinner Total: 465 calories

Snacks
½ piece string cheese - 40 calories
½ medium banana - 50 calories
½ cup cubed fresh pineapple - 47 calories
Snacks Total: 137 calories

Day 4 Total: 1,400 calories

Day 5

Breakfast
1 serving Easy Breakfast Quesadilla - 299 calories
½ cup orange juice - 55 calories
Breakfast Total: 354 calories

Lunch
1 serving Flank Steak Salad - 237 calories
½ cup fresh blueberries - 41 calories
½ cup fresh raspberries - 30 calories
1 cup fat-free milk - 86 calories
Lunch Total: 394 calories

Dinner
1 serving Mediterranean Chickpeas - 340 calories
1 glass ice water - Free food
1 piece Oatmeal Cake with Caramel Icing - 216 calories
Dinner Total: 556 calories

Snacks
¾ cup skinny latte (made with fat-free milk) - 60 calories
½ cup cubed fresh pineapple - 37 calories
Snacks Total: 97

Day 5 Total: 1,401 calories

 
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