1600 Calorie Diet

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This is an official Page/Publication of the University of Massachusetts. Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214.
Meets 100% of the RDA

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450

Monday 7am Breakfast 1/2 c oatmeal ƒ 1/4 c raisins ƒ 1 T ground flax seed ƒ 2 oz skim milk 1 slice multigrain bread ƒ 2 tsp almond butter 6 oz coffee ƒ 1 oz skim milk 10am Snack 1 banana 8 oz water 12pm Lunch Tuna Sandwich: ƒ 1/2 c water packed tuna ƒ 1 medium multigrain roll ƒ 2 T lite mayonnaise ƒ 1 c chopped romaine lettuce 8 oz skim milk 2pm Snack 8 oz water 1 orange

5pm Supper 11 oz lentil soup 1 small, plain baked potato ƒ skin eaten ƒ 1/3 c cooked broccoli ƒ 1 T grated nonfat Parmesan cheese ƒ 1 T plain low fat yogurt 1 1/2 c chopped greens Salad: ƒ 3 thin tomato slices ƒ 3 medium baby carrots ƒ 3 cucumber slices ƒ 1/4 c chopped green peppers ƒ 1/4 c sliced radish ƒ 1 T flax seed oil dressing 1 c skim milk 7pm Snack 1 medium carrot 1 cup water

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450

Tuesday 7am Breakfast 1 whole wheat english muffin ƒ 1tsp almond butter 1/2 c cooked oatmeal ƒ made with 2 oz skim milk ƒ no fat added ƒ 2 oz raisins ƒ 1 T ground flaxseed 1/2 c calcium fortified orange juice 6 oz coffee ƒ 1 oz skim milk 10am Snack 8 oz water 1 medium banana 12pm Lunch 1 medium apple Turkey sandwich: ƒ 3 oz unprocessed turkey breast with skin removed ƒ 2 slices of multigrain bread ƒ 2 slices of tomato ƒ 2 leafs Romaine lettuce ƒ 1 T mustard 3 pretzels 8 oz water

2pm Snack 1 Peach 8oz water 5pm Supper 3 oz skinless chicken breast ƒ baked 1 multigrain roll 1 pear 8 oz skim milk Salad: ƒ 1/4 c green pepper ƒ 1/2 c spinach ƒ 1/4 c carrots ƒ 1 T flaxseed oil dressing 7pm Snack 8 oz water 2 T walnuts

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450

Wednesday 7am Breakfast 1/2 c strawberries 1/2 c orange juice 6 oz coffee ƒ 1oz skim milk 1 c multigrain flakes ƒ 1 T ground flaxseed ƒ 1/2 c skim milk ƒ 2 T wheat germ 10am Snack 1 banana 8 oz water 12pm Lunch Whole wheat pita: ƒ 1oz low fat mozzarella ƒ 1 c greens ƒ 1/4 c cucumber ƒ 1/2 c tomato ƒ 1/4 c chickpeas ƒ 1/2 c sprouts ƒ 1 T flax oil dressing 1 orange 1 c water

2pm Snack 1 small cantaloupe 8 oz water 5pm Supper 1 c whole wheat spaghetti ƒ 1/2 c low fat, low sodium tomato sauce ƒ 1/4 c vegetable protein ƒ

ex: Morningstar frozen Veggie crumbles

ƒ 1 T fat free Parmesan cheese 3/4 c Spinach ƒ 1 tsp lemon juice 1/2 c beets 8 oz skim milk 7pm Snack 3 c popcorn (hot air popper) 8 oz water

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450

Thursday 7am Breakfast 1 bran waffle ƒ 2 T low sugar pancake syrup 1 small turkey* sausage (*or soy) 1 medium banana 6 oz coffee ƒ 1 oz milk 12pm Lunch 1/2 c skim milk 1/3 c colorful mixed vegetables ƒ 1/2 c textured vegetable protein 1 c brown rice 1 peach 8 oz water 2pm Snack 5 whole wheat or multigrain crackers ƒ 1 T almond butter 1 c water

5pm Supper Small pizza: ƒ whole-wheat crust ƒ 1/2 c mushrooms ƒ 1/2 c broccoli ƒ 2 oz low-fat mozzarella ƒ 1/2 c low sodium tomato sauce Salad: ƒ Romaine lettuce ƒ 5 leaf spinach ƒ 1/4 c celery ƒ 1/2 c cucumber ƒ 1/2 c broccoli ƒ 1/2 c carrots ƒ 1 T flax oil dressing 1 c skim milk 7pm snack 1 1/2 c popcorn (hot air popped) ƒ no fat or salt added 1 c water

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450

Friday 7am Breakfast Omelet ƒ 1/2 c egg substitute ƒ 1 oz skim milk ƒ 1/4 c mushrooms ƒ 1/4 c broccoli 1 slice multigrain bread ƒ fruit jelly 1/2 c orange juice Coffee ƒ 1 oz skim milk 10am Snack 1 nectarine 1 c water 12pm Lunch Salad: ƒ Same as above Grill cheese sandwich ƒ 2 slices wheat bread ƒ 1 slice low fat American cheese ƒ vegetable oil spray 1 apple 1 c skim milk

2pm snack 1 fat free fig bar cookie 1 c water 5pm Supper Burrito: ƒ 1 whole wheat flour tortilla ƒ 1/4 c refried beans ƒ 1 oz fat free mozzarella ƒ 1 small diced tomato ƒ 1/4 c chopped romaine lettuce ƒ 1/4 c low sodium salsa 1/2 c corn 1 c skim milk 7pm Snack 10 red grapes 1/4 c soy nuts 1/4 c pumpkin seeds 1 oz sunflower seeds

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450

1 cup unsweetened instant tea

Saturday 7am Breakfast 1/2 medium grapefruit 1 low fat bran muffin 1 low fat fruited yogurt ƒ 1 T ground flax seed 1/2 c orange juice calcium fortified Coffee ƒ 1 oz skim milk 10am Snack 1 orange 1 c water 12pm Lunch Pasta Fagioli: ƒ 1 c whole wheat macaroni noodles ƒ 1/4 c navy beans ƒ 1/4 c carrots ƒ 1/4 c tomato 5 whole wheat crackers 2 slices whole wheat bread 1 medium carrot stick 1 c skim milk

5pm Dinner 3 oz baked salmon 1/2 c brown rice 1/2 c cooked broccoli 1 small oat bran roll Salad (same as above) 7pm Snack 1/2 c plain, low fat yogurt 1/2 c fresh raspberries 1 c water

2pm Snack 1 apple This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450

Sunday 7am Breakfast 1 c multigrain flakes ƒ 2 T wheat germ 1/2 c orange juice 1 c skim milk 10am Snack 12pm Lunch Salad (as above) Garlic bread ƒ 2 small slices wheat bread ƒ 1 T olive oil 10 medium baby carrots 1 orange 1 c skim milk 5pm Supper 3 oz skinless chicken breast Cooked mixed vegetables ƒ 1/4 c broccoli ƒ 1/4 c green beans ƒ 1/4 c onion ƒ 1/4 c green pepper 1 c brown rice 1 c skim milk 7pm Snack 1 pear 1 c water

This is an official Page/Publication of the University of Massachusetts Preventive and Behavioral Medicine • 55 Lake Avenue North Worcester, MA 01655-0214 Questions or Comments? Email [email protected] Phone: 508-856-4450