1800 Calorie Menu – Day Three
by Susan Bowerman, MS, RD, CSSD, FAND
For lunch, a tasty mix of grilled chicken with fruit and veggies stuffed into a whole-grain pita pocket for a delicious and satisfying meal. You’ll go vegetarian tonight – grilled, marinated tofu with veggies and quinoa pilaf is light, yet filling. Day three of this 1800 calorie menu plan is one of my favorites!
“Cook once, eat twice” – Quinoa pilaf and grilled tofu will do double duty.
BREAKFAST – Chocolate Berry Shake
- 1 serving Herbalife Formula 1 Nutritional Shake Mix, chocolate flavor
- 1 cup (240ml) nonfat milk or soy milk
- 1 cup (150g) frozen strawberries
- few drops vanilla extract
- 4 ice cubes
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Tip: 1 cup of strawberries provides more than 100% of your daily vitamin C needs.
MID-MORNING SNACK – Yogurt and Fruit
Top a single-serve (5.3 oz/150g) carton of nonfat Greek-style yogurt (plain, honey or vanilla flavor) with ½ cup (75g) mixed berries. Sprinkle with cinnamon.
LUNCH – Grilled Chicken Pita Pockets
Chop 6 ounces grilled chicken breast and toss in a bowl with chopped lettuce, spring onions, one medium grated carrot, ¼ of a diced avocado and a diced orange. Drizzle with a little balsamic vinegar, sprinkle with salt and pepper. Cut a whole grain pita bread in half, and stuff chicken mixture into the two “pockets”.
Tip: Also good with grilled fish, shrimp or tofu; instead of an orange, you can also try a small diced apple or a handful of grapes.
MID-AFTERNOON SNACK – Quick Bean Salad
Mix ½ cup (80g) cooked white beans with 1 small chopped tomato and 1 tbsp low fat Italian salad dressing.
DINNER – Roasted Tofu with Quinoa Pilaf, Asparagus and Mushrooms
For Quinoa: Finely chop onion then sauté in a small amount of olive oil over medium heat until soft. Add quinoa and chicken or vegetable stock (two parts liquid to one part quinoa). Stir and bring to a boil, cover, turn heat to medium low and cook 10-12 minutes.
For Tofu: Slice a 14-ounce (425g) block of extra firm tofu and arrange in a single layer on a lightly greased baking pan. Coat lightly with a few tbsps of bottled teriyaki sauce (or try this recipe), cover with plastic wrap and marinate in the refrigerator for at least 30 minutes. Roast in oven at 350 degrees (180 C; Gas Mark 4) for 30-45 minutes, turning occasionally.
For Vegetables: Sauté fresh asparagus and sliced mushrooms in small amount of canola oil. Season with salt, pepper and fresh garlic.
To serve: Top 1½ cups (275g) quinoa pilaf with half of the roasted tofu and vegetables. Drizzle with soy sauce, if desired.
Tip: Cook extra quinoa for tomorrow’s lunch; roast extra tofu for lunch on day FIVE.
SNACK – ½ cup (75g) frozen cherries
Are you drinking enough fluids?
Most people need between 8 and 12 cups (2-3 liters) of fluid a day, but many don’t get the recommended amount. Unless you’re keeping track of how much you’re drinking, you may not know if you’re getting as much fluid as you should.
You probably know you need fluids when your mouth is dry, but dehydration can also contribute to constipation and bad breath, and your physical and mental energy can suffer, too.
If you don’t think you’re getting all the fluids you should, make a point to drink a glass of water as soon as you get up, and keep a pitcher in plain sight to remind you to sip on it during the day. If plain water doesn’t appeal to you, try herbal tea or flavor your water with a few chunks of fruit or cucumber, or some fresh mint or ginger.
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