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A Weeks Worth of Menus |
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Planning meals can be difficult and time-consuming particularly if you are trying to watch the amount of fat and cholesterol you are eating. Let us show you just how easy it can be! Start by determining your calorie needs. The average recommended caloric intake for healthy adults is 2,000 calories. Your needs may be higher or lower depending on your height, weight, gender and activity level. If you are trying to lose weight, you will want to decrease your calorie and fat intake and increase your activity level. Based on your calorie budget, here are some fat and dietary cholesterol goals to shoot for: - Total Fat - 30 percent or less of total calories per day - Saturated Fat - 10 percent or less of total calories per day - Dietary cholesterol - 300 milligrams or less per day The menus in this section will help you choose a variety of foods that meet a reduced-calorie, -fat, -saturated fat and -cholesterol eating plan. These menus vary from 1,460 to 1,810 calories, 25 to 33 grams of total fat, 7 to 11 grams of saturated fat and 45 to 140 milligrams of cholesterol per day. You don't have to follow these menus in any particular order. Feel free to mix and match meals from different days to add variety to your eating plan. Just keep track of your total calories, grams of fat and saturated fat and milligrams of cholesterol to assure you're not eating too much or too little. It's that simple. It's up to you. MENU 1 BREAKFAST 1 serving Cranberry Pancakes with Maple-Orange Syrup 1/2 cup blueberries 1 cup fat-free (skim) milk Calories 410 / Total Fat 3g / Saturated Fat 1g / Cholesterol 5mg LUNCH 1 serving Smashed Potato Soup 1 rye bagel with 1 tsp margarine Carrot and celery sticks with 2 Tbsp reduced-fat vegetable dip 1 medium nectarine Calories 495 / Total Fat 11g / Saturated Fat 4g / Cholesterol 20 mg DINNER 1 serving Chicken & Corn Bread Stuffing Casserole 1 serving Harvest Roasted Vegetables 1 small dinner roll with 1 tsp margarine 1 serving Streusel Pumpkin Pie 1 cup fat-free (skim) milk Calories 645 / Total Fat 15g / Saturated Fat 3g / Cholesterol 60mg SNACK 1 banana, sliced 1/2 cup sugar-free, gat-free chocolate pudding, made with fat-free (skim) milk and topped with 2 Tbsp whipped topping Calories 240 / Total Fat 4g / Saturated Fat 1g / Cholesterol 0mg TOTAL Calories 1,790 / Total Fat 33g / Saturated Fat 9g / Cholesterol 85mg MENU 2 BREAKFAST 1 serving Fruit-Topped Breakfast Bagels 1/2 cup orange juice Calories 180 / Total Fat 1g / Saturated Fat 0g / Cholesterol 0mg LUNCH 1 serving Caesar Turkey Subs 10 reduced-fat potato chips 1 cup grapes 1 cup fat-free (skim) milk Calories 590 / Total Fat 14g / Saturated Fat 5g / Cholesterol 40mg DINNER 1 serving Three-Pepper Beef Tenderloin 1 medium baked potato with 1 Tbsp reduced-fat dressing 1 serving Chocolate-Cherry Sundae Cake 1 cup fat-free (skim) milk Calories 705 / Total Fat 10g / Saturated Fat 0g / Cholesterol 0mg SNACK 1 serving Baked Tortilla Chips 1/4 cup Fresh Garden Salsa Calories 60 / Total Fat 1g / Saturated Fat 0g / Cholesterol 0mg TOTAL Calories 1,535 / Total Fat 26g / Saturated Fat 11g / Cholesterol 105mg MENU 3 BREAKFAST 1 Apricot-Oat Scone 1/2 cup sliced strawberries 1 cup fat-free yogurt, any flavor Calories 310 / Total Fat 4g / Saturated Fat 1g / Cholesterol 5mg LUNCH 1 serving Curried Tuna Salad with Toasted Pecans 1 small dinner roll with 1 tsp margarine ½ cup pineapple chunks Calories 485 / Total Fat 11g / Saturated Fat 2g / Cholesterol 25mg DINNER 1 serving Quick Veggie Pizza Tossed salad with 1 medium tomato, sliced and 1 Tbsp reduced-fat dressing 1 Chocolate-Frosted Brownie 1 cup fat-free (skim) milk Calories 620 / Total Fat 12g / Saturated Fat 4g / Cholesterol 15mg SNACK 1 medium pear 4 graham cracker squares Calories 200 / Total Fat 2g / Saturated Fat 7g / Cholesterol 45mg MENU 4 BREAKFAST 1 serving Home-Style Scrambled Eggs 2 slices whole wheat bread, toasted, with 2 tsp jam or jelly 1/2 cup cranberry juice Calories 360 / Total Fat 6g / Saturated Fat 2g / Cholesterol 0mg LUNCH 1 serving Greek Salad Toss 1 cup baby-cut carrots 1 cup fat-free (skim) milk Calories 535 / Total Fat 8g / Saturated Fat 4g / Cholesterol 25mg DINNER 1 serving Baked Oregano Chicken 1 cup steamed broccoli with lemon 1/2 cup cooked pasta tossed with 1 Tbsp reduced-fat Italian dressing 1 medium slice French bread with 1 tsp margarine 1 serving Cappuccino Cream Parfaits Calories 475 / Total Fat 11g / Saturated Fat 2g / Cholesterol 85mg SNACK 1 cup Savory Popcorn Mix 1 cup fat-free (skim) milk Calories 205 / Total Fat 5g / Saturated Fat 1g / Cholesterol 5mg TOTAL Calories 1,575 / Total Fat 30g / Saturated Fat 9g / Cholesterol 115mg MENU 5 BREAKFAST 1 serving Mocha Mudslide Cooler 1 English muffin with 2 tsp reduced-fat peanut butter spread Calories 325 / Total Fat 6g / Saturated Fat 1g / Cholesterol 5mg LUNCH 1 serving Lazy Joes 1 serving Tangy Coleslaw 1 apple 1 cup fat-free (skim) milk Calories 480 / Total Fat 8g / Saturated Fat 3g / Cholesterol 25mg DINNER 1 serving Salmon Teriyaki 1 cup steamed asparagus 1 serving Horseradish Mashed Potatoes 1 serving Mango Brulee Calories 630 / Total Fat 9g / Saturated Fat 2g / Cholesterol 65mg SNACK 3/4 cup small pretzel twists 1 cup chocolate fat-free (skim) milk Calories 260 / Total Fat 25g / Saturated Fat 7g / Cholesterol 100mg MENU 6 BREAKFAST 1 serving Tropical Smoothie 1 Raspberry Crumble Muffin with 1tsp margarine Calories 295 / Total Fat 8g / Saturated Fat 1g / Cholesterol 5mg LUNCH 1 Chilied Beef Wrap 1 serving Couscous Salad with Artichokes & Peppers 1 serving Baked Tortilla Chips 1 cup fat-free (skim) milk Calories 545 / Total Fat 11g / Saturated Fat 4g / Cholesterol 65mg DINNER 1 serving Vegetarian Shepherd's Pie 1 serving Buttermilk Corn Bread with 1tsp margarine 1 cup cooked bell pepper strips 1/2 cup apple juice Calories 450 / Total Fat 9g / Saturated Fat 2g / Cholesterol 5mg SNACK 1/2 cup reduced-fat frozen yogurt or ice cream with 1 Tbsp fat-free chocolate fudge topping Calories 170 / Total Fat 5g / Saturated Fat 3g / Cholesterol 95mg TOTAL Calories 1,460 / Total Fat 33g / Saturated Fat 10g / Cholesterol 95mg MENU 7 BREAKFAST 1 serving Hash Brown Frittata 2 slices raisin bread, toasted, with 2 tsp jam or jelly 1/2 cup pineapple juice Calories 470 / Total Fat 4g / Saturated Fat 1g / Cholesterol 5mg LUNCH 1 serving Southwest Chicken & Chili Stew 1 hard roll with 1 tsp margarine 1 cup baby-cut carrots with 2 Tbsp reduced-fat vegetable dip 1 cup fat-free (skim) milk Calories 590 / Total Fat 14g / Saturated Fat 4g / Cholesterol 85mg DINNER 1 serving Pork with Caramelized Onions 1 serving Sherried Greens with Fruit & Blue Cheese 1/2 cup cooked rice 1 serving Creamy Peach Freeze Calories 470 / Total Fat 8g / Saturated Fat 3g / Cholesterol 50mg SNACK 1 cup Honey-Spice Pretzels 1/2 cup apple cider Calories 280 / Total Fat 2g / Saturated Fat 1g / Cholesterol 0mg TOTAL Calories 1,810 / Total Fat 28g / Saturated Fat 9g / Cholesterol 140mg From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. A Weeks Worth of Menus is from the Cook'n Low Fat collection. Click here to get this CD or download the recipes right now! Sign up for our free monthly newsletter, with recipes, cooking tips and more! Enjoy more recipes like this! Helpful Nutrition & Cooking Information |
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