3k healthy calorie diets

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Breakfast: Eggs, Ham & Fresh Fruit

1 scrambled egg
1 slice of whole grain toast plus reduced fat margarine
1 thin strip of lean ham
8 ounces of reduced sugar orange juice
1 cup of skim milk
1 cup of blueberries or blackberries or a melon wedge
coffee or tea served with creamer and sugar

Lunch Menu: Soup & Hearty Wrap

1 serving of beef barley soup
serving of saltine crackers
2 Lavish wraps (often called Lavish bread) – or a flat wrap such as a flour tortilla
3 cups of mixed fresh vegetables such as lettuce, onion, tomato, cucumber
3 ounces of lean deli meat, bite size pieces
1.5 ounces of any variety of cheese, cubed
low fat salad dressing or Mayo
Serving of low fat milk
Wedge of angel food cake topped with 1/2 cup of fresh fruit and low fat whipped topping

Dinner Menu: Roasted Chicken Dinner

Small roasted breast from any type of poultry up to three ounces
1 baked potato served with light sour cream, reduced fat margarine
1 cup of English peas
Dinner roll, whole grain
Serving of gelatin containing 1/2 cup of fruit
1 cup of skim milk

Snack Times:

Add these snacks throughout your day: any variety of apple, two cups of any variety of melon and a serving of low fat chocolate milk



1 sliced peach
1 cup low fat vanilla yogurt
1 scoop (2 oz) vanilla protein powder
½ cup blueberries
½ whole wheat bagel
1 tbsp light cream cheese

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice


Tuna Sandwich

½ cup tuna
2 whole wheat slices of bread
1/4 cup diced celery
2 tbsp light mayonnaise
1/4 cup brown rice
1 tsp light mayonnaise
2 romaine lettuce leaves
1 cup cucumber
1 tbsp chopped parsley
1 tbsp chopped chives
1 cube soup base

Mid afternoon meal

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries

Post workout meal

Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
½ tbsp honey


Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8oz) sliced water chestnuts
½ cup rice (cooked)



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