Putting Portions Sizes together for Balance

This week I’ve been discussing serving sizes and I’ve given you resources to learn them. Today I’ll show  you what  a menu for a day might translate into with 1400-1500 calorie day. To reduce calories cut out a starch or two.


                                                 Breakfast:

Smoothie:

1 cup non-fat/1% milk or 8 oz plain, non-fat yogurt
1 small banana or fruit of choice (you may prefer to use an additional fruit, just count it)
Dash vanilla extract/stevia/honey
1 scoop high quality whey protein powder
Ice cubes-optional
One teaspoon of flax oil
Blend together, adding protein powder in slowly at the very end. Do not over process protein powder as it renders it less effective.
1-2 slices 100% whole grain crackera/bread (no more than 80 calories a serving).

Snack: A small sliced apple/carrot sticks with seven almonds.

Lunch:
Tortilla roll-up
1 oz. low fat cheese (Baby Bel light, or 2 tablespoons Parmesan cheese)
1 oz. chicken or lean meat (no more than 3 grams fat per ounce)
1 corn tortilla (should not be more than 80 calories each)
½ cup fat free refried beans, salsa and shredded lettuce/cabbage/tomato
Place ingredients in your tortilla, heat and enjoy.
1 cup cut julienne and carrots sticks with lime juice/chili powder (optional 1 teaspoon olive oil)

Snack:  a Small fruit of choice and a tablespoon of mixed nuts (be sure and measure!)

Dinner:
3 oz. grilled chicken breast
Season with Montreal blend spice mix for chicken
1 cup of whole grain pasta, seasoned with a teaspoon of olive oil and a sprinkle of poppy seeds.
1 cup stir-fried broccoli/mushrooms/onions (use Trader Joe’s MSG free chicken or vegetable bouillon. (Use oil or fats as needed and count).


This menu is balanced nicely and not overkill on the starches although some people may require less food to lose weight. It is about 50% carbohydrate (including fruits, vegetables and dairy) 20%-25% fat and 20%-25% protein.