A Daily Menu from a Nutritionist

This menu was designed for me by a personal trainer after my first baby was born.  My trainer was certified in pretty much everything with a degree in exercise science and masters in nutrition.  The following is evidently the ideal daily menu for a 1900 calorie/day diet.  I have to say on most days I can’t even finish all this – it is so much food.  This is just an example for one day, obviously you change up the fruits, vegetables, starches, etc.  Just thought I’d share.

Breakfast (470 calories)

  • 1 cup fruit
  • ½ cup oatmeal, granola or other cereal
  • 1/3 cup nuts
  • 8 oz fat free yogurt
  • 6 egg whites with spinach & garlic

Snack (270 calories)

  • 1 cup 1% cottage cheese
  • 1 large banana

Lunch (395 calories)

  • 2 slices Ezekiel Bread
  • 3 slices tomato
  • 1/8 avocado
  • 2 oz baby carrots
  • 3 oz turkey slices

Snack (254 calories)

  • 1 cup cantaloupe
  • 1 kiwi
  • 1 oz light cheese
  • 10 brown rice crackers

Dinner (411 calories)

  • 4 oz chicken breast
  • 1 cup green beans
  • 1 ½ cup side salad
  • 6 oz sweet potato

Also, any of the following could be added to any meal, since they add very few calories: artichokes, asparagus, green beans, bean sprouts, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green onions, green pepper, collard greens, kohlrabi, leeks, mushrooms, okra, onions, pea pods, peppers, radishes, salad greens, sauerkraut, spinach, summer squash, tomatoes, turnips, water chestnuts, watercress, zucchini, fat free mayo, fat free dressing, fat free sour cream, fat free whipped cream, sugar free candy, sugar free jelly, sugar free syrup, diet soft drinks, ketchup, horseradish, mustard, pickles, soy sauce, vinegar, wine in cooking.


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