Follow this healthy diet plans to lose weight and stay fit.
allen : December 26, 2011 10:12 am : Diet Plans
| Breakfast: Cottage Cheese, Banana and Wheat Bread |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Cottage Cheese, Lowfat, 1% Milkfat |
163 kcal |
28 g |
2.3 g |
6.1 g |
| 1 Banana |
105 kcal |
1 g |
0.0 g |
27 g |
| 2 Slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| 1 Cup of Green Tea/Black Coffee |
2 kcal |
0.28 g |
0.05 g |
0.0 g |
| Total |
365 kcal |
|
|
|
| Snack: 1cup Apple, quartered or chopped |
65 kcal |
0.3 g |
0.2 g |
17.3 g |
| Lunch: Tomato Soup, Greens Salad with Bread, reduced-calorie, Wheat |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Tomato Soup |
73 kcal |
1.9 g |
0.7 g |
16 g |
| 1 cup Lettuce, Carrots, Red cabbage, Cucumber and Tomato Salad |
64 kcal |
3.3 g |
0.8 g |
10.7 g |
| 2 Slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.2 g |
20.06 g |
| Total |
229 kcal |
|
|
|
| 1 Yogurt, plain, low fat |
142 kcal |
12 g |
4 g |
16 g |
| Dinner: Roast Beef and Potatoes |
Calories |
Protein |
Fat |
Carbs |
| 2 slices Roast Beef |
224 kcal |
21.76 g |
14.54 g |
0.0 g |
| 1 cup Potatoes, Mashed, Home-prepared, Whole Milk Added |
174 kcal |
4 g |
1.2 g |
36.8 g |
| Total |
408 kcal |
|
|
|
allen : December 19, 2011 10:11 am : Diet Plans
| Breakfast: Boiled Egg, Yogurt and Wheat Bread |
Calories |
Protein |
Fat |
Carbs |
| 1 Boiled Egg |
78 kcal |
6.29 g |
5.30 g |
0.56 g |
| 1 Yogurt, plain, low fat |
142 kcal |
12 g |
4 g |
16 g |
| 2 Slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| 1 Cup of Green Tea/Black Coffee |
2 kcal |
0.28 g |
0.05 g |
0.0 g |
| Total |
314 kcal |
|
|
|
| Snack: 1 Banana |
105 kcal |
1 g |
0.0 g |
27 g |
| Lunch: Tuna Salad with Bread, reduced-calorie, Wheat |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Tuna Salad |
383 kcal |
32.9 g |
19 g |
19.3 g |
| 1 Slice Bread, reduced-calorie, Wheat |
46 kcal |
2.09 g |
0.58 g |
10.03 g |
| Total |
429 kcal |
|
|
|
| Snack: 1cup Apple, quartered or chopped |
65 kcal |
0.3 g |
0.2 g |
17.3 g |
| Dinner: Black Rice, Grilled Mushrooms and Tofu |
Calories |
Protein |
Fat |
Carbs |
| 1 serving Black rice |
160 kcal |
5 g |
2 g |
34 g |
| 2 cups Mushrooms, portabella, grilled |
70 kcal |
7.84 g |
1.4 g |
10.74 g |
| 1 serving Tofu, grilled |
62 kcal |
6.5 g |
3.6 g |
2.4 g |
| Total |
292 kcal |
|
|
|
allen : December 10, 2011 10:08 am : Diet Plans
| Breakfast: Cottage Cheese, Prosciutto Cotto and Reduced Calorie Bread |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Cottage Cheese, Lowfat, 1% Milkfat |
163 kcal |
2.36 g |
2.3 g |
6.1 g |
| 100 g Prosciutto Cotto |
132 kcal |
22.2 g |
4.4 g |
1 g |
| 2 slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| 1 cup Green Tea/Black Coffee |
2 kcal |
0.28 g |
0.05 g |
0 g |
| Total |
389 kcal |
|
|
|
| Snack: 1cup Apple, chopped |
65 kcal |
0.3 g |
0.2 g |
17.3 g |
| Lunch: Soup, Chicken Vegetables, Grilled Shrimp Salad and Reduced Calorie Bread |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Soup, Chicken Vegetable |
75 kcal |
3.6 g |
2.8 g |
8.6 g |
| 1 cup Grilled Shrimp, Lettuce and Radicchio Salad |
74 kcal |
12.8 g |
0.9 g |
3.6 g |
| 2 slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| Total |
241 kcal |
|
|
|
| Snack: 4 oz Yogurt, plain, low fat |
71 kcal |
6 g |
2 g |
8 g |
| Dinner: Roast Beef with Lettuce, Carrots, Red Cabbage, Cucumber , Tomato Salad and and Reduced Calorie Bread |
Calories |
Protein |
Fat |
Carbs |
| 3 slices Roast Beef |
336 kcal |
32.64 g |
21.81 g |
0 g |
| 1 cup Lettuce, Carrots, Red cabbage, Cucumber and Tomato Salad |
64 kcal |
3.3 g |
0.8 g |
10.7 g |
| 1 slices Bread, reduced-calorie, Wheat |
46 kcal |
2.09 g |
0.58 g |
10.03 g |
| Total |
446 kcal |
|
|
|
allen : December 5, 2011 9:53 am : Diet Plans
| Breakfast: Fruit Salad, Cereals and Milk |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Fruit Salad, (Peach, Pear, Apricot, Pineapple, Cherry) |
125 kcal |
1.3 g |
0 g |
32.5 g |
| ½ cup Cereals |
80 kcal |
2 g |
1 g |
25 g |
| 1 cup 1% Low Fat Milk |
110 kcal |
9 g |
2.5 g |
13 g |
| 1 Cup of Green Tea/Black Coffee |
2 kcal |
0.28 g |
0.05 g |
0 g |
| Total |
317 kcal |
|
|
|
| Snack: 4 oz Yogurt, plain, low fat |
71 kcal |
6g |
2 g |
8 g |
| Lunch: Vegetables Soup, Grilled Chicken Breast, Cabbage Salad and Wheat Bread |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Vegetables Soup |
67 kcal |
2.1 g |
1.9 g |
11.8 g |
| 1 serving Grilled Chicken Breast, Skinless |
120 kcal |
24 g |
0 g |
1.5 g |
| 1 cup Cabbage Salad |
50 kcal |
1 g |
1.5 g |
8 g |
| 2 Slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| Total |
329 kcal |
|
|
|
| Snack: 1cup Carrots, chopped |
52 kcal |
1.2 g |
0.3 g |
12.3 g |
| Dinner: Pasta Salad with Green Vegetables, Tuna and Egg |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Pasta Salad with Green Vegetables, Tuna and Egg |
343 kcal |
15.4 g |
19.2 g |
27.01 g |
| 1 cup Grapes |
62 kcal |
0.6 g |
0.3 g |
15.8 g |
| Total |
405 kcal |
|
|
|
allen : November 30, 2011 12:49 pm : Diet Plans
| Breakfast: Boiled Egg, Yogurt and Wheat Bread |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Cottage Cheese, Lowfat, 1% Milkfat |
163 kcal |
28 g |
2.3 g |
6.1 g |
| 1 Banana |
105 kcal |
1 g |
0.0 g |
27 g |
| 2 Slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| 1 Cup of Green Tea/Black Coffee |
2 kcal |
0.28 g |
0.05 g |
0.0 g |
| Total |
365 kcal |
|
|
|
| Snack: 1 cup Melon, Cantaloupe |
54 kcal |
1.34 g |
0.30 g |
13.06 g |
| Lunch: Shrimp, Lettuce, Cucumber, Carrots and Onion Salad |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Pea Soup |
190 kcal |
10.3 g |
4.4 g |
28 g |
| 1 cup Summer Fresh Grilled Tofu Salad |
120 kcal |
6 g |
9 g |
8 g |
| 2 Slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| Total |
402 kcal |
|
|
|
| Snack: 1cup Apple, chopped |
65 kcal |
0.3 g |
0.2 g |
17.3 g |
| Dinner: Grilled Salmon Lemon Butter, Black Rice and Grilled Mushrooms |
Calories |
Protein |
Fat |
Carbs |
| 1 fillet Grilled Salmon Lemon Butter |
100 kcal |
17 g |
3 g |
1 g |
| 1 cup Black rice |
160 kcal |
5 g |
2 g |
34 g |
| 2 cups Mushrooms, portabella, grilled |
330 kcal |
7.84 g |
1.4 g |
10.74 g |
| Total |
292 kcal |
|
|
|
allen : November 25, 2011 12:36 pm : Diet Plans
| Breakfast: Ham, Low Fat Cheese and Reduced Calorie Bread |
Calories |
Protein |
Fat |
Carbs |
| 2 Eggs, cooked |
144 kcal |
25 g |
70 g |
8 g |
| 2 slices Cheese, low fat, Cheddar or Colby |
96 kcal |
13.64 g |
3.92 g |
1.06 g |
| 2 slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| 1 cup Green Tea/Black Coffee |
2 kcal |
0.28 g |
0.05 g |
0.0 g |
| Total |
334 kcal |
|
|
|
| Snack: 1 cup Grapes |
62 kcal |
0.58 g |
0.32 g |
15.78 g |
| Lunch: Soup, Cream Of Mushroom |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Soup, Cream Of Mushroom |
166 kcal |
6.2 g |
9.6 g |
14 g |
| ½ container(4 oz)Yogurt, plain, low fat |
71 kcal |
6 g |
2 g |
8 g |
| 2 slices Bread, reduced-calorie, Wheat |
92 kcal |
4.18 g |
1.06 g |
20.06 g |
| Total |
329 kcal |
|
|
|
| Snack: 1 cup Melon, Cantaloupe |
54 kcal |
1.34 g |
0.30 g |
13.06 g |
| Dinner: Grilled Salmon, Mashed Potatoes and Vegetables Salad(Lettuce, Carrots, Red cabbage, Cucumber and Tomato) |
Calories |
Protein |
Fat |
Carbs |
| 1 medallion Grilled Salmon |
180 kcal |
40 g |
1.5 g |
42 g |
| 1 cup Potatoes, Mashed, Home-prepared, Whole Milk Added |
174 kcal |
4 g |
1.2 g |
36.8 g |
| 1 cup Lettuce, Carrots, Red cabbage, Cucumber and Tomato Salad |
64 kcal |
3.3 g |
0.8 g |
10.7 g |
| Total |
418 kcal |
|
|
|
allen : November 20, 2011 12:03 pm : Diet Plans
| Breakfast: Cereals, Yogurt and Banana |
Calories |
Protein |
Fat |
Carbs |
| ½ cup Cereals |
80 kcal |
2 g |
1 g |
25 g |
| ½ container(4 oz)Yogurt, plain, low fat |
71 kcal |
6 g |
2 g |
8 g |
| 1 Banana |
105 kcal |
1 g |
0.0 g |
27 g |
| 1 cup Green Tea/Black Coffee |
2 kcal |
0.28 g |
0.05 g |
0.0 g |
| Total |
258 kcal |
|
|
|
| Snack: 1 Kiwi fruit |
110 kcal |
2.05 g |
0.94 g |
26.39 g |
| Lunch: Pasta, Vegetables and Tuna Salad with Carrot Juice |
Calories |
Protein |
Fat |
Carbs |
| 1 cup Pasta Salad with Vegetables and Tuna |
335 kcal |
12.51 g |
16.18 g |
34.5 g |
| 1 cup Carrot Juice |
94 kcal |
2.2 g |
0.4 g |
21.9 g |
| Total |
429 kcal |
|
|
|
| Snack: 1 cup Grapes |
62 kcal |
0.58 g |
0.32 g |
15.78 g |
| Dinner: Grilled Chicken Breast Fillet, Steamed Vegetables (Mushrooms, Carrot, Zucchini) and Fruit Salad |
Calories |
Protein |
Fat |
Carbs |
| 1 fillet Grilled Chicken Breast Fillet |
110 kcal |
20 g |
2 g |
2 g |
| 2 cups Steamed Mushrooms, portabella |
70 kcal |
7.84 g |
1.4 g |
10.74 g |
| 1 Steamed Carrot |
25 kcal |
0.57 g |
0.15 g |
5.84 g |
| 1 Steamed Zucchini |
33 kcal |
2.37 g |
63 g |
6.10 g |
| 1 cup Fruit Salad, (Peach, Pear, Apricot, Pineapple, Cherry) |
125 kcal |
1.3 g |
0.1 g |
32.5 g |
| Total |
363 kcal |
|
|
|
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