1200 Calorie Sample Menu - Bcbsla

1y ago
18 Views
3 Downloads
4.23 MB
8 Pages
Last View : 2m ago
Last Download : 2m ago
Upload by : Roy Essex
Transcription

1200 Calorie Sample MenuWe all lead busy lives and find ourselves grabbing meals not just at home, but also at work,restaurants, maybe even in the car. Some ofthese places offer more control over your choices than others. Unfortunately, high-calorie foodsare everywhere, so it’s important to take thetime to plan ahead to make sure healthy optionsare available wherever hunger strikes.Whether you are cooking just for yourself, oneto two people, or a larger group, planning mealsis a good place to start improving your foodchoices. Taking the time to plan a healthy mealcan help you avoid a less healthy “drive-through”dinner.calories doesn’t have to mean eating less food.You just need to make the calories count. You cancut calories in your favorite foods by lowering theamount of fat and/or increasing the amount offiber-rich ingredients, such as vegetables or fruit.It’s also easier to make healthy choices when nutritious foods and snacks are easily available. Takethe time to make a grocery list and stock your pantry and fridge with healthy options. It’s also a goodidea to think about stocking your office cabinet orcar glove box with nutritious, shelf-stable foods ifthese are places where you snack.Resource: cdc.govResearch has shown that people feel full basedon the amount of food they eat, not the numberof calories they take in. Thankfully, eating fewer04HQ1560 04/17Blue Cross and Blue Shield of Louisiana is an independent licensee of the Blue Cross and Blue Shield Association and is incorporated as Louisiana Health Service & Indemnity Company.

RETHINK YOUR DRINKSHigh-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees, sweettea and alcohol add lots of unnecessary calories to your day. Replacing these drinks withcalorie-free options is a quick and easy way to promote weight loss or help with weightmanagement.There is a huge selection of these calorie-free drinks available. Be open to try several untilyou find the one that tastes good to you. While water is always the best option, havingdrinks that provide flavor is nice when you are craving something different. Diet or Zero soft drinks(cola, lemon lime, etc) Diet or unsweetened tea Zero calorie or low calorie sports drink Zero calorie sparkling or bottled water Zero calorie vitamin waters Any liquid, calorie-free water enhance Any artificial sweetener can be addedto water, tea or coffee.

BREAKFAST SAMPLES1200: approximately 330 calories per meal 2 hard-boiled eggs Apple, small Peanut butter, 1 tbspCalories: 331Fat: 18Carbs: 24Protein: 16 Tortilla multigrain,medium 1 scrambled egg Cheddar cheese, 1 ozCalories: 341Fat: 16Carbs: 23Protein: 12 Oatmeal, 1 cup cooked 1 tbsp Smart BalanceLight 1 Hard-boiled eggCalories: 294Fat: 14Carbs: 28Protein: 12 Turkey sausage patty Cottage cheese, 2%,1 cup Strawberries, 1 1/4 cupCalories: 322Fat: 8Carbs: 24Protein: 39 1 cup grits, cooked 2 tbsp Smart BalanceLight 1 scrambled eggCalories: 321Fat: 16Carbs: 31Protein: 9 Whole wheat Englishmuffin Peanut butter, 2 tbsp 1 tbsp low-sugar jamCalories: 335Fat: 17Carbs: 37Protein: 13 Calories: 348Fat: 14Carbs: 28Protein: 28 Greek yogurt, 1 serving Granola, 1/4 cup (Udi’s) Walnuts, 7 halvesCalories: 343Fat: 18Carbs: 26Protein: 19 Cashews, 23 Banana, large Special K protein shake Almonds, 20 each, rawCalories: 328Fat: 17Carbs: 35Protein: 151 scrambled eggCanadian bacon, 2ozEnglish muffinAmerican cheese sliceCalories: 328Fat: 18Carbs: 38Protein: 9

LUNCH/DINNER SAMPLES1200: approximately 330 calories per mealCalories: 326Fat: 10Carbs: 35Protein: 15 Lean ground beef, 3ozWhole wheat bunMustard/ketchupSalad, 1 cup raw vegetables2 tsp light ranch dressing Whole wheat pasta, 1/3 cup,cooked Turkey, ground white meat,3 oz 1/4 cup Ragu spaghetti sauce 1 cup non-starchy vegetables*,cooked 2 tsp Smart Balance LightCalories: 316Fat: 12Carbs: 28Protein: 23 Whole wheat bread,2 slices Turkey breast, deli, 4 oz Reduced fat cheese,1 slice Mustard 1 small apple, 4 ozCalories: 336Fat: 7Carbs: 36Protein: 30 Baked fish with lemon, 3 oz1 tsp olive oilBaked sweet potato, 1/2 cup2 tsp Smart Balance Light,canola oil 1 cup non-starchy vegetables*,cookedCalories: 358Fat: 14Carbs: 32Protein: 26 Whole wheat bread, thin Tuna Light pouch,water (2 3/5 oz) 1 tbsp mayonnaise Dill pickles, chopped Grapes, 17 eachCalories: 333Fat: 12Carbs: 36Protein: 22 Skinless chicken breast, 4 oz Brown rice, 1/3 cup 1 cup non-starchy vegetables*,cooked 2 tbsp Smart Balance LightCalories: 320Fat: 7Carbs: 26Protein: 25

LUNCH/DINNER SAMPLES1200: approximately 330 calories per meal Pork tenderloin, lean, 4 oz,baked 1/3 cup wild rice, cooked 2 tsp Smart Balance Light,canola oil 1 cup non-starchy vegetables*,cooked Sugar free Jell-O Black-eyed peas, 1/2 cup Turkey sausage, 2 oz 1 cup non-starchy vegetables*,cooked 2 tbsp Smart Balance LightCalories: 338Fat: 9Carbs: 23Protein: 38Calories: 345Fat: 14Carbs: 29Protein: 20 Progresso Light soup, 1 can1 cup strawberriesSalad, 1 cup raw vegetables1 tbsp light ranch dressingCalories: 299Fat: 7Carbs: 39Protein: 13 Frozen meal(approx. 240 calories) Salad, 1 cup raw vegetables 1 tbsp light ranch dressingCalories: 330Fat: 11Carbs: 30Protein: 21Salad: Shrimp, boiled, 5 oz Corn, 1/2 cup 2 cups spinach, raw Tomatoes/cucumber, raw Balsamic vinaigrette, 1 tbspCalories: 336Fat: 11Carbs: 19Protein: 39

*NON-STARCHY VEGETABLES Artichoke hearts Coleslaw Sauerkraut Asparagus Cucumber Spinach Bamboo shoots Eggplant Sugar snap peas Beets Greens (mustard, collard, turnip) Swiss chard Broccoli Green beans Tomato Brussels sprouts Hearts of palm Turnips Cabbage Mushrooms Water chestnuts Carrots Okra Yellow squash Cauliflower Onions Zucchini Celery Salad greens

200 CALORIE SNACK SAMPLES 3/4 cup edamameCalories: 190Fat: 8.5Carbs: 15Protein: 17 Zone protein bar(ex: chocolate PB)Calories: 210Fat: 7Carbs: 24Protein: 14 Carrot sticks, raw, 1 cupwith single servinghummusCalories: 200Fat: 11Carbs: 19Protein: 5 2 pcs light string cheesewith 1 cup grapesCalories: 204Fat: 5Carbs: 30Protein: 13 1/2 cup cottage cheese(2%) with 1/2 cup cannedpeachesCalories: 162Fat: 2.2Carbs: 19Protein: 17 1 small applewith 1 tbsp peanutbutterCalories: 185Fat: 8Carbs: 25Protein: 5 Fage plain yogurt (2%)with 3/4 cup blueberriesCalories: 213Fat: 4Carbs: 23Protein: 20 Almonds, 28Calories: 194Fat: 17Carbs: 6Protein: 7

Infused water recipesBlueberry Lemon Mint WaterServes: 8 - 10Cucumber Lemon Basil WaterServes: 8 - 10Ingredients:Ingredients:2 pints blueberries2 medium lemons1 package (1/2 cup) fresh mint1 gallon water2 medium cucumbers2 medium lemons1 package (1/2 cup) fresh basilDirections:Directions:1. Rinse the blueberries and mint and addto a large pitcher.1. Rinse and scrub the cucumbers andlemons. Slice each thinly before addingthem to a large pitcher.2. Scrub lemons and slice thinly beforeadding to the pitcher.3. Add water and let steep at least 30minutes before drinking.4. Note: Unless you are draining and refilling the pitcher, do not let lemon or mintsteep for more than 4 hours as it canmake the water taste too bitter or potent.1 gallon water2. Rinse basil and add to the pitcher.3. Add water and let steep at least 30minutes before drinking.4. Note: Unless you are draining and refillingthe pitcher, do not let lemon or basil steepfor more than 4 hours as it can make thewater taste too bitter or potent.

High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees, sweet tea and alcohol add lots of unnecessary calories to your day. Replacing these drinks with calorie-free options is a quick and easy way to promote weight loss or help with weight management. There is a huge selection of these calorie-free drinks available.

Related Documents:

High-calorie beverages like soft drinks, juice drinks, energy drinks, specialty coffees, sweet tea and alcohol add lots of unnecessary calories to your day. Replacing these drinks with calorie-free options is a quick and easy way to promote weight loss or help with weight management. There is a huge selection of these calorie-free drinks available.

an individualized meal plan. A word about calories: We have limited the caloric intake on the menus, in the event that weight loss is one of your . Type of Food 1300 calorie 1600 calorie 1800 calorie 2000 calorie 2200 calorie 2400 calorie Pro

SANS 1200 A General SANS 1200 C Site Clearance SANS 1200 DB Earthworks (Pipe Trenches) SANS 1200 G Concrete Works SANS 1200 L Medium-Pressure Pipelines SANS 1200 LB Bedding (Pipes) SANS 1200 MJ Segmented Paving SANS 1200 MK Kerbing and Channeling SANS 1200 MM Ancillary Roadworks These standardised specifications are available from the South .

Caloric Level The calorie level may be identified as a number or numerical range or may be described with words or phrases. Examples: 3000 calorie general diet 1200 - 1400 calorie general diet Reduced portion general diet The terms "low calorie" and "reduced portions" should be defined, such as low calorie 1800 calories.

Calorie Secrets.net - 1200 calorie diet and 7 days diet plan 6 Page 7 Days Diet Plan (1200 calorie average) Week 1 Breakfast Lunch Dinner Snacks & extras Calories Monday 2 hard-boiled eggs 2 slices of lean sliced cooked ham 2 Rye crackers 1 Coffee

containers 1200 x 1200 Big Box top benefits 1. 1200 x 1200 Big box containers 2. Logistics efficiency with a volume of 790 litres 3. Robust, hygienic and stable 4. Label holder in option 1200 x 1200 Big Box Vol. 790 L Weight 47 Kg Vol. 790 L Weight 50.7 Kg C B C F 2312.500 2312.600 3 3 Ext. 1200 x 1200 x 790 Int. 1120 x 1120 x 612 Stacked .

It’s hard to believe this claim passed the laugh test at The Times. If you believe Taubes, it’s not the 670-calorie Cinnabons, the 900-calorie slices of Sbarro’s sausage-and-pepperoni-stuffed pizza, the 1,000-calorie shakes or Double Whoppers with Cheese, the 1,600-calorie buckets of movie theater popcorn, or the 3,000-calorie orders of

Susannah G Tringe*‡, Andreas Wagner† and Stephanie W Ruby* Addresses: *Department of Molecular Genetics and Microbiology, University of New Mexico Health Sciences Center, Albuquerque, NM 87131, USA. †Department of Biology, University of New Mexico, Albuquerque, NM 87131, USA. ‡Current address: DOE Joint Genome Institute, 2800