My Simple Menu

Breakfast
Whole grain Cereal of choice
1% Milk
Banana
Water

Lunch
Tuna or Egg Salad
On Whole Grain Bread
With Lettuce and Tomato
Sliced Apple
Water

Dinner
Grilled Chicken or Fish with lemon
Baked Potato topped with
Plain Yogurt as desired
Steamed Broccoli
Water

Snack
Peanut butter and Graham Crackers
Water


What's your Simple Menu?

5 Foods You Should Never Eat at McDonald’s

1. Double Quarter Pounder with Cheese – 740 calories, 42 grams fat, 1380 milligrams sodium.

2. Premium Crispy Chicken Club Sandwich – 630 calories, 28 grams fat, 1420 milligrams sodium.

3. Chicken Selects Premium Breast Strips (5 pc) – 660 calories, 40 grams fat, 1680 milligrams sodium.

4. McSkillet Burrito with Sausage – 610 calories, 36 grams fat, 1390 milligrams sodium.

5. Chocolate Triple Thick Shake (large – 32 oz) – 1160 calories, 27 grams fat, 510 milligrams sodium.

To put things in perspective:

Most women follow a 1200 calorie meal plan for weight loss.

Fat should be limited to 40 - 70 grams of fat a day if you consume a 2000 calorie diet.

Healthy American adults should eat less than 2,300 milligrams of sodium a day.

A 30 Day Challenge

In response to Iowa Avenue's 30 day challenge:

I have decided to take the 30 day menu challenge.

It's 30 days of a 1200 calorie menu plan. I have included checklists:

(Just in case you want to join me)

Make your own checklist and print on business cards which you can get from
avery business cards


Here is a sample

Milk
Bread
Meat
Fat
Vegetable
Fruit
Vit/Min Supp
 Water
Activity


free downloadable E-Journal - letter size version, slightly different and easier to see for those of us who are visually impaired.

You don't have to take my challenge, make up your own, and join us at Iowa Avenue's 30 day challenge.

You have permission to reprint what you just read. Use it in your e-zine, website, blog, or newsletter. The only requirement is to include the following footer...

by Diana Young, RD, LD/N, CDE
Visit www.TheMenuCoachChronicles.com or www.IowaAvenue.com for more content like this.
Reprint permission granted with this footer included.

1200 Calorie Menu Plan Week 1 Day 2

Breakfast
½ cup cooked oatmeal
1 cup skim milk
1 teaspoon ground cinnamon
½ cup unsweetened applesauce
Coffee, Tea or Water

Lunch
2 slices whole wheat bread
2 ounces low fat deli meat
Lettuce and tomato
1 teaspoon mustard
¼ cup mixed nuts
Water or Tea

Dinner
3 ounces grilled Salmon
1 small potato
1 cup cooked broccoli
1 tsp butter or butter/oil spread
½ cup pudding made with 2% milk
1 small banana

1200 Calories, 35 gm fat

These figures are based on the Exchange List System for Meal Planning which are nutritional estimates. If you would like exact figures, visit Weight1minute and log your menu plan.

1,200 Calorie Menu - Week 1 Day 1

Suggested Menu

Breakfast
1 slice whole wheat bread topped with 1 Tablespoon peanut butter
1 cup low calorie yogurt
Coffee, tea, or water

Lunch
1 ½ cup mixed greens and 1 cup garbanzo beans tossed with 2 teaspoon olive oil and 2 Tablespoons balsamic vinegar
1 slice whole wheat bread
1 small apple
Water, or tea

Dinner
1 cup vegetable soup
3 ounces skinless roasted chicken breast
½ sweet potato
1 orange
1 cup skim milk
water

Approximately: 1,200 Calories, 70 g protein, 35 g fat, 25 gm fiber