400–600 Calorie Meal Ideas
Plan to eat sensible meals that are high in protein and fiber, and
contain a healthy balance of complex carbohydrates and healthy fats. See table
below for suggestions and serving size recommendations. Combine 1 choice from
each of the categories below so that the calories in your meal add up to
between 400 and 600.
|
PROTEIN
(20 – 35 g protein)
|
COMPLEX CARBOHYDRATES
(~ 45 g carb)
|
HEALTHY FATS
(~ 10 g fat)
|
VEGETABLES
(unlimited)
|
OTHER
(~ 25 g carb)
|
|
Free Range Chicken Breast
(5 oz.)
|
Organic Old Fashioned Oatmeal
(1 cup cooked)
|
Olive or Flax Oil
(1 tbsp)
|
Dark Greens, Broccoli, Kale, Spinach
(2–3 cups)
|
Organic Apple or Pear
(1)
|
|
Salmon Or Other Wild Fish
(5 oz.)
|
Organic Brown, Wild or Basmati Rice
(1 cup cooked)
|
IsaCrunch
(2 tbsp)
|
Mixed Salad Greens
(2–3 cups)
|
Melon or Papaya Fresh
(1 1/2 cups)
|
|
Gluten Free Chicken or Turkey Burger
(5 oz.)
|
Quinoa
(1 cup cooked)
|
Organic Almond Butter
(1 tbsp)
|
Peppers, Tomatoes & Onions
(2–3 cups)
|
Organic Berries
(1 cup)
|
|
Wild Bison
(5 oz.)
|
Gluten Free Pasta or Whole-Grain
(1 cup cooked)
|
Avocado
(1/2)
|
Steamed Mixed Vegetables
(2–3 cups)
|
e+ Energy Shot
(1)
|
|
Tofu or Meat Alternative
(1 1/2 cups)
|
Corn Tortillas
(1 or 2 small)
|
Seeds Unsalted, Pumpkin, Sunflower or Sesame
(1 tbsp)
|
Sliced Tomatoe
(2 cups)
|
Fresh Herbs, Basil, Rosemary, Cilantro or Parsley
|
|
Free Range Egg/Egg Whites
(1 egg and 5 whites)
|
Baked Yam or Sweet Potato
(1 cup cooked)
|
Raw Almonds or Walnuts
(12)
|
Asparagus
(6 spears)
|
Herbal Tea with 1-2 Tsp Honey, Hot or Iced
(1 cup)
|
|
Free Range White Turkey Meat Sodium-Nitrate Free
(4 slices)
|
Beans or Lentils
(1 cup cooked)
|
Reduced-Fat Feta Cheese
(2 tbsp)
|
Green Beans
(1 cup)
|
IsaLean Bar
(1/2)
|
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