Hi everyone. I’m very excited to share with you my very first infographic (I call it a “Menugraphic”) creation! This is the first of a series of healthy menu guides to help you achieve your nutritional goals. The 1500 calories per day weekly plan is designed for weight loss or weight maintenance. I hope you find this infographic fun and useful. Don’t forget to share it with your friends!
Having 6 small meals per day can help stabilize your blood sugars, improve your mood and prepare you for snack urges. I kept in mind that meals should offer variety, be quick and easy to prepare, and include an occasional treat. Since most people eat out for lunch, I chose foods that can be purchased at a deli or restaurant. My goal for this infographic is to show you the variety of foods you can enjoy on a weight loss diet plan. There are so many choices! And just in case you had some questions, I included tips and resources to help you along the way.
Approximate calories per meal and snack:
Breakfast: 200-400 calories.
Lunch: 300-400 calories
Dinner: 400-600 calories
- Be wary of how much cream and sugar you add in your coffee or tea (1 pack sugar-15 calories, 1 tbs cream-20 calories).
- Steam, bake, broil, grill, poach, or microwave foods. Saute with minimal oil (1 tbsp oil ~120 calories).
- Choose unsweetened breakfast cereals and quick cooking oatmeal (not instant) made with water.
- Limit salad dressings to no more than 1 tablespoon per salad or choose fat-free dressings.
- Choose whole grains (brown rice, whole wheat bread, whole wheat pasta) for the added fiber.
- Limit cheese to just 1 slice per sandwich (each slice has ~100 calories).
- Choose non-fat or low-fat dairy products. Unsweetened soy, rice and almond milk are great alternatives.
- Include protein (beans, nuts, tofu, etc) with every meal so you feel fuller for longer.
- Add chili peppers to slow down eating.
- Choose 0 calorie beverages for lunch and dinner.
Some recipe suggestions here:
Chickpeas Spinach Pasta (No cheese)
Tofu w/ Mixed Veggies (Ditch the salt and maggie, use 1 tbs light soy sauce, and 1 tbs oil)
Shrimp Wrap (Skip the cream cheese)
Tacos (Skip the sour cream and cheese)
Mozzarella, tomato, and basil in pita (Just use 1 tbs oil and 2 oz cheese)
Please comment and feel free to offer suggestions. Thank you for reading!