Five 1,400 Calorie Holiday Menus

December/January 2010 Healthy Cooking meal plan offers easy ways to cut calories

Five 1,400 Calorie Holiday Menus

Weeknight Beef Skillet


Day 1

Breakfast
2 scrambled eggs--202 calories
1 slice whole wheat toast--80 calories
with 1 teaspoon reduced-fat margarine spread--Free food
1/2 cup cubed fresh pineapple--37 calories
1/2 cup fat-free milk--43 calories
Breakfast Total: 362 calories

Lunch
1 Red, White and Blue Pita Pockets--351 calories
1/2 cup baby carrots--25 calories
1/3 cup red grapes--43 calories
1 glass ice water--Free food
Lunch Total: 419 calories

Dinner
1 serving Turkey Scallopini--263
3/4 cup Hash Brown Bake--155 calories
Steamed broccoli spears with 1 teaspoon reduced-fat margarine spread--Free food
1 cup fat-free milk--86 calories
Dinner Total: 504 calories

Snacks
1 medium apple--72 calories
1/3 cup chocolate soy milk--44 calories
1 cup prepared sugar-free flavored gelatin--8 calories
Snacks Total: 124 calories

Day 1 Total: 1,409 calories

Day 2

Breakfast
2 Apple Walnut Pancakes--208 calories
with 1 tablespoon reduced-calorie syrup--25 calories
and 1 teaspoon reduced-fat margarine spread--Free food
1 cup orange juice--110 calories
Breakfast Total: 343 calories

Lunch
1-1/3 cups Vegetable Pork Soup--258 calories
1 whole wheat dinner roll--76 calories
1/2 medium pear--48 calories
1 cup fat-free milk--86 calories
Lunch Total: 468 calories

Dinner
1 serving Broiled Apricot Chicken--241 calories
3/4 cup Green Bean Medley--59 calories
1/2 cup cooked long-grain brown rice--108 calories
1 cup fat-free milk--86 calories
Dinner Total: 494 calories

Snacks
1/2 small grapefruit with 1 teaspoon sugar--48 calories
½ cup baby carrots--25 calories
3/4 cup air-popped popcorn--23 calories
Snacks Total: 96 calories

Day 2 Total: 1,401 calories

Day 3

Breakfast
1-1/2 cups Wheaties--161 calories
with 1/2 cup fat-free milk--43 calories
1 medium banana--100 calories
1/2 cup reduced-sodium V-8 juice--50 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired)--Free food
Breakfast Total: 354 calories

Lunch
1 Smoked Turkey & Slaw Wrap--260 calories
1/3 cup miniature pretzel twists--56 calories
1 small orange--45 calories
1 cup fat-free milk--86 calories
Lunch Total: 447 calories

Dinner
1 serving Weeknight Beef Skillet--389 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 glass ice water--Free food
1 Drizzled Cherry Cookie Cup--99 calories
Dinner Total: 488 calories

Snacks
1 piece string cheese--80 calories
1/2 cup cubed fresh pineapple--37 calories
Snacks Total: 117 calories

Day 3 Total: 1,406 calories

Day 4

Breakfast
1 piece Hash Brown Breakfast Casserole---220 calories
1/3 cup red grapes--43 calories
1 cup fat-free milk--86 calories
Breakfast Total: 349 calories

Lunch
1 Italian Beef Sandwich--346 calories
1 medium banana--100 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 cup brewed iced tea (with sugar substitute if desired)--Free food
Lunch Total: 446 calories

Dinner
1 Glazed Pork Chops with Corn Bread Dressing--389 calories
1 cup fat-free milk--86 calories
1 cup prepared sugar-free flavored gelatin--8 calories
Dinner Total: 483 calories

Snacks
1 medium apple--72 calories
1/2 cup baby carrots--25 calories
3/4 cup air-popped popcorn--23 calories
Snacks Total: 120

Day 4 Total: 1,398 calories

Day 5

Breakfast
3/4 cup quick oats, cooked with water--109 calories
with 2 teaspoons brown sugar--22 calories
1 container nonfat fruit yogurt (6 ounces)--160 calories
1/2 cup orange juice--55 calories
Breakfast Total: 346 calories

Lunch
1 Buffalo Turkey Burger--312 calories
2 medium celery ribs with 1 tablespoon fat-free ranch salad dressing--40 calories
1 medium pear--96 calories
1 can mineral water--Free food
Lunch Total: 448 calories

Dinner
1-1/4 cups Chicken Orzo Skillet--339 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 cup fat-free milk--86 calories
1 Chocolate Swirled Bar--82 calories
Dinner Total: 507 calories

Snacks
1/2 piece string cheese--40 calories
1 small orange--45 calories
1 cup prepared sugar-free flavored gelatin--8 calories
Snacks Total: 93 calories

Day 5 Total: 1,394 calories