Five 1,400 Calorie Summer Menus

Five 1,400 Calorie Summer Menus

Day 1

Breakfast
1 piece Zucchini Tomato Fritatta: 138 calories
1 slice whole wheat toast: 69 calories
1 teaspoon reduced-fat margarine spread: free food
1 cup cubed cantaloupe: 56 calories
1 cup fat-free milk: 86 calories
Breakfast Total: 349 calories



Lunch
3 Plum Chicken Wraps: 298 calories
1/2 cup baby carrots: 25 calories
4 wheat crackers: 36 calories
1 cup fat-free milk: 86 calories
Lunch Total: 445 calories

Dinner
1 serving Zesty Herbed Lamb Chops: 236 calories
3/4 cup BLT-and-More Salad: 129 calories
Steamed green beans with 1 teaspoon reduced-fat margarine: free food
1 glass ice water: free food
1/2 cup Strawberry Mango Sorbet: 103 calories
Dinner Total: 468 calories

Snacks
1/3 cup red grapes: 43 calories
1/2 cup miniature pretzel twists: 75 calories
3/4 cup air-popped popcorn: 24 calories
Snacks Total: 142 calories

Day 1 Total: 1,404 calories

Day 2

Breakfast
2 Quick Oatmeal Raisin Pancakes: 274 calories
With 1 teaspoon reduced-fat margarine spread: free food
2 tablespoons reduced-calorie syrup: 50 calories
1/2 cup fat-free milk: 43 calories
Breakfast Total: 367 calories



Lunch
1 Breaded Fish Sandwich: 337 calories
3/4 cup Cilantro Blue Cheese Slaw: 63 calories
1/2 medium banana: 50 calories
1 glass mineral water: free food
Lunch Total: 450 calories

Dinner
1 serving Honey Lime Chicken: 152 calories
2/3 cup Nutty Gingered Carrots: 122 calories
1 cup fat-free milk: 86 calories
1 piece Lemon Fluff Dessert: 135 calories
Dinner Total: 495 calories

Snacks
1/2 cup cubed cantaloupe: 28 calories
1/2 cup cubed fresh pineapple: 37 calories
1 cup sugar-free flavored gelatin: 8 calories
Snacks Total: 73

Day 2 Total: 1,385 calories

Day 3

Breakfast
1 scrambled egg: 101 calories
1 Honey Lemon Muffin: 178 calories
With 1 teaspoon reduced-fat margarine spread: free food
1/2 cup sliced fresh strawberries: 26 calories
1/2 cup fresh blueberries: 41 calories
1 cup hot tea (with sugar substitute if desired): free food
Breakfast Total: 346 calories



Lunch
1 Flank Steak Pita: 362 calories
2/3 cup Sesame Green Beans: 55 calories
1 cup fat-free milk: 86 calories
Lunch Total: 503 calories

Dinner
1 serving Snapper with Zucchini & Mushrooms: 253 calories
1 small baked potato: 138 calories
With 1 teaspoon reduced-fat margarine spread: free food
1 cup fat-free milk: 86 calories
Dinner Total: 477 calories

Snacks
1-1/2 cups air-popped popcorn: 47 calories
1/2 cup baby carrots: 25 calories
Snacks Total: 72 calories

Day 3 Total: 1,398 calories

Day 4

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 orange juice: 55 calories
Breakfast Total: 359 calories



Lunch
1 serving Family-Favorite Taco Salad: 239 calories
1 slice Whole Wheat Bread: 129 calories
With 1 teaspoon reduced-fat margarine spread: free food
1 cup fat-free milk: 86 calories
Lunch Total: 454 calories

Dinner
1 serving Pork Chops with Orange Sauce: 269 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing: free food
1 cup fat-free milk: 86 calories
1 Grilled Fruit Skewer with Chocolate Syrup: 131 calories
Dinner Total: 486 calories

Snacks
1/2 cup miniature pretzel twists: 75 calories
1 medium plum: 40 calories
Snacks Total: 115 calories

Day 4 Total: 1,414 calories

Day 5

Breakfast
2 Makeover Waffles: 321 calories
With 1 teaspoon reduced-fat margarine spread: free food
1/2 cup sliced fresh strawberries: 26 calories
1 cup coffee (with sugar substitute and 1 tablespoon liquid non-dairy creamer if desired): free food
Breakfast Total: 347 calories



Lunch
3 Hawaiian Beef Sliders: 350 calories
3/4 cup Minty Watermelon-Cucumber Salad: 60 calories
1 cup fat-free milk: 86 calories
Lunch Total: 496 calories

Dinner
1 serving Chicken Marinara with Pasta: 389 calories
1 big green salad with 1 tablespoon reduced-fat salad dressing: free food
1 cup fat-free milk: 86 calories
Dinner Total: 475 calories

Snacks
1/2 piece string cheese: 40 calories
1/2 cup fresh blueberries: 41 calories
Snacks Total: 81 calories

Day 5 Total: 1,399 calories