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Five 1,400 Calorie Winter Menus

February/March 2010 Healthy Cooking meal plan offers easy ways to cut calories

Five 1,400 Calorie Winter Menus

Healthy Turkey Burgers


Day 1

Breakfast
1 cup Scrambled Eggs with Cream Cheese--107 calories
1 slice whole wheat toast--80 calories
with 1 teaspoon reduced-fat margarine spread--Free food
1 medium orange--69 calories
1 cup fat-free milk--86 calories
Breakfast Total: 342 calories

Lunch
3 miniature Makeover Tuna Melt Bites--274 calories
1/2 cup baby carrots--25 calories
1 medium pear--96 calories
3/4 cup fat-milk--65 calories
Lunch Total: 460 calories

Dinner
1 serving Mustard Bourbon Kabobs--172 calories
1/2 cup Rice and Barley Pilaf--176 calories
Steamed broccoli spears with 1 teaspoon reduced-fat margarine spread--Free food
1 glass ice water--Free food
1/4 cup Presto Chocolate Dessert Dip--121 calories
with 1/3 cup cubed angel food cake--38 calories
Dinner Total:: 507 calories

Snacks
1/2 cup canned unsweetened pineapple chunks--55 calories
1/2 piece string cheese--40 calories
Snacks Total: 95 calories

Day 1 Total: 1,404 calories

Day 2

Breakfast
3/4 cup quick oats, cooked with water--109 calories
with 2 teaspoons brown sugar--22 calories
1/2 medium banana--50 calories
3/4 cup Blueberry Orange Blast--140 calories
Breakfast Total: 321 calories

Lunch
1 Makeover Deluxe Grilled Cheese--225 calories
1/2 cup red grapes--72 calories
1/2 cup baby carrots--25 calories
1 cup fat-free milk--86 calories
Lunch Total: 408 calories

Dinner
1 serving Orange Tilapia in Parchment--158 calories
1 small baked sweet potato--128 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 cup fat-free milk--86 calories
1 serving Cinnamon-Spiced Bananas--211 calories
Dinner Total:: 583 calories

Snacks
1 cup prepared sugar-free flavored gelatin--8 calories
1/2 small grapefruit with 1 teaspoon sugar--48 calories
1 cup air-popped popcorn--31 calories
Snacks Total: 87

Day 2 Total: 1,399 calories

Day 3

Breakfast
2 slices Spiced French Toast--235 calories
1 medium banana--100 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired)--Free food
Breakfast Total: 335 calories

Lunch
1-1/2 cups Lightened-Up Pasta Fagioli soup--276 calories
1 slice Rustic Rye Bread--104 calories
1 cup fat-free milk--86 calories
Lunch Total: 466 calories

Dinner
1 serving Baked Chicken Cordon Bleu--291 calories
3/4 cup Quinoa Wilted Spinach Salad--171 calories
1 can mineral water--Free food
Dinner Total:: 462 calories

Snacks
1 piece string cheese--80 calories
1/3 cup red grapes--43 calories
Snacks Total: 123 calories

Day 3 Total: 1,386 calories

Day 4

Breakfast
1/2 cup Ultimate Fruity Granola--253 calories
with 1/2 cup fat-free milk--43 calories
1/2 cup orange juice--55 calories
Breakfast Total: 351 calories

Lunch
1 Toasted Club with Dill Mayo--328 calories
2 medium celery ribs with 1 tablespoon fat-free ranch salad dressing--40 calories
1 cup fat-free milk--86 calories
Lunch Total: 454 calories

Dinner
1 serving Pork Chops with Apricot Sauce--273 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1/2 cup cooked brown rice--108 calories
1 glass ice water--Free food
1 Amaretto-Almond Bliss Cookies--106 calories
Dinner Total:: 487 calories

Snacks
1/2 piece string cheese--40 calories
1/2 medium pear--48 calories
3/4 cup air-popped popcorn--24 calories
Snacks Total: 112 calories

Day 4 Total: 1,404 calories

Day 5

Breakfast
1 serving Makeover Hash and Eggs--301 calories
1/2 cup orange juice--55 calories
Breakfast Total: 356 calories

Lunch
1 Healthy Turkey Burger--354 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing--Free food
1 medium apple--72 calories
1 can mineral water--Free food
Lunch Total: 426 calories

Dinner
1 serving Whiskey Sirloin Steak--168 calories
1 small baked potato with 1 teaspoon reduced-fat margarine spread--138 calories
Steamed broccoli--Free food
1 cup Curried Parsnip Soup--113 calories
1 cup fat-free milk--86 calories
Dinner Total:: 505 calories

Snacks
3/4 cup skinny latte (made with fat-free milk)--60 calories
1 small orange--45 calories
1 cup prepared sugar-free flavored gelatin--8 calories
Snacks Total: 113

Day 5 Total: 1,400 calories

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