1800 Calorie Menu Plan – Day Five
by Susan Bowerman, MS, RD, CSSD, FAND
Chocolate shake mix and coffee are whipped into a delicious mocha smoothie for breakfast. At lunch, whole grain buckwheat soba noodles are combined with shrimp, vegetables and tofu to create an Asian-inspired soup. For dinner, grilled fish tacos are topped with a zesty slaw, salsa and avocado, and served with cumin-scented black beans.
“Cook once, eat twice” – Why not cook some extra fish and make some extra cabbage slaw? You could have fish tacos for lunch tomorrow, or you might toss salad greens cabbage slaw and topping it with pieces of grilled fish and salsa.
BREAKFAST – Mocha Velvet Shake
- 1 serving Herbalife Formula 1 Nutritional Shake Mix, chocolate flavor
- 1 cup (240ml) nonfat milk or soy milk
- ½ medium banana
- 2 tsp. instant coffee powder or shot of espresso
- dash cinnamon
- 4 ice cubes
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Tip: For a thicker shake, replace the milk with six ounces (180g) soft, silken tofu.
MID-MORNING SNACK – Spinach and Egg Cup
Put ½ cup (75g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour in 1 beaten egg, seasoned with salt and pepper, and microwave another 90 seconds, stirring after 45 seconds.
LUNCH – Soba Noodle Soup with Tofu, Shrimp and Broccoli
How to make a tasty, low calorie soup: Bring 2 cups (480ml) chicken or vegetable broth to a low boil. Add 2 ounces (60g) dry soba noodles and cook for 5-7 minutes until just tender. Add 3 ounces (90g) frozen cooked shrimp and 4 ounces (125g) diced roasted tofu. Cook for a few more minutes until heated through. Add 1 cup (150g) leftover roasted broccoliand heat for another minute or two. Top with a handful of diced spring onions, and a dash each of rice vinegar, sesame oil, soy sauce and ground white pepper.
Tip: Frozen shrimp are handy for adding to soups, pasta dishes and stir-fries.
MID-AFTERNOON SNACK – Tuna and Crackers
Mix 2 ounces (60g) canned water-pack tuna with 1 tbsp Dijon mustard. Spread on a 4 medium-sized whole grain crackers.
DINNER – Quick Fish Tacos with Cabbage Slaw
How to make a quick slaw: Finely chop cabbage or mix pre-packaged shredded cabbage with lime juice, cumin, salt and pepper to taste
- 2 corn tortillas
- 6 ounces (170g) (weighed after cooking) grilled firm fish (halibut, cod, snapper)
- 1/4 medium avocado, sliced
Prepare beans by heating 1 cup (240g) canned black beans and seasoning with a dash of ground cumin.
Heat corn tortillas and top with grilled fish, cabbage mixture, avocado and salsa. Serve with beans on the side.
Tip: You could substitute 6 ounces (180g) grilled shrimp or chicken for the fish.
SNACK: 1 medium banana, apple or orange
What to Do When You Fall Off Your Diet
Everyone falls off his or her diet from time to time. Emotional eating – eating when you’re stressed, depressed, lonely or even bored – is a major trigger, but it only leads to momentary relief. When emotions are driving you to eat, first allow yourself to simply experience the emotion without judgment, and practice talking yourself down.
Distraction works, too – tell yourself that you’re going to wait 10 minutes before you give into a craving. Chances are, you’ll get busy doing something else and the urge will pass. If you do eat something you shouldn’t, don’t let it ruin your whole day. Get right back on track at the next meal or snack. And stay positive – rather than beating yourself up because you ate something you shouldn’t, stay focused on what you’ve accomplished so far.
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