Stop Getting Sick
Fitness & NutritionMaintaining Weight Loss

Sample Reduced Calorie Menus

StopGettingSick Team
August 17, 2018
8 min read

 

Energy
(Kcal)		 Fat
(GM)		 %FAT Exchange for:
Breakfast
Whole Wheat Bread, 1 med. Slice 70 1.2 15 (1Bread/Starch)
Jelly, regular, 2 tsp. 30 0 0 (1/2 Fruit)
Cereal, Shredded Wheat, 1/2 cup 104 1 4 (1 Bread/Starch)
Milk, 1%, 1 cup 102 3 23 (1 Milk)
Orange Juice 3/4 cup 78 0 0 (1 1/2 Fruit)
Coffee, Regular, 1 cup 5 0 0 (Free)
Breakfast Total 389 5.2 10
Lunch
Roast Beef Sandwich
Whole Wheat Bread, 2 med. Slices 139 2.4 15 (2 Bread/Starch)
Lean Roast Beef, unseasoned 2 oz 60 1.5 23 (2 Lean Protein)
Lettuce, 1 Leaf 1 0 0
Tomato 3 med slices 10 0 0 (1 Vegetable)
Mayonnaise, low-calorie, 1 tsps. 15 1.7 96 (1/3 Fat)
Apple, 1 med. 80 0 0 (1 Fruit)
Water, 1 cup 0 0 0 (Free)
Lunch Total 305 56 16
Dinner
Salmon. 2 oz edible 103 5 40 (2 Lean Protein)
Vegetable oil, 11/2 tsps 60 7 100 (1 1/2 Fat)
Baked Potato, 3/4 med. 100 0 0 (1 Bread/Starch)
Margarine, 1 tsp 34 4 100 (1 Fat)
Green Beans seasoned, with margarine, 1/2 cup 52 2 4 (1 Vegetable) (1/2 Fat)
Carrots, seasoned 35 2 0 (1 Vegetable)
White Dinner Roll, 1 sm 70 2 26 (1 Bread/Starch)
Iced Tea, unsweetened, 1 cup 0 0 0 (Free)
Water, 2 cups 0 0 0 (Free)
Dinner total 454 20 39
Snack
Popcorn, 2 1/2 cups 69 0 0 (1 Bread/Starch)
Margarine, 3/4 tsp 30 3 100 (3/4 Fat)
Total 1247 34-36 24-26
Calories: 1,247 SFA, % kcals: 7
Total Carb, % kcals: 58 Cholesterol, mg: 96
Total Fat, % kcals: 26 Protein, % kcals: 19
*Sodium, mg: 1,043

Note: Calories have been rounded

1,200: 100% RDA met for all nutrients except:Vit E 80%,Vit B2 96%,Vit B694%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.

 

Traditional American Cuisine: 1600 Calories

Use the exchange list to give yourself more choice.

Energy
(Kcal)		 Fat
(GM)		 %FAT Exchange for:
Breakfast
Whole Wheat Bread, 1 med. Slice 70 1.2 15.4 (1Bread/Starch)
Jelly, regular, 2 tsp. 30 0 0 (1/2 Fruit)
Cereal, Shredded Wheat, 1 cup 207 2 8 (2 Bread/Starch)
Milk, 1%, 1 cup 102 3 23 (1 Milk)
Orange Juice , 3/4 cup 78 0 0 (1 1/2 Fruit)
Coffee, Regular, 1 cup 5 0 0 (Free)
Milk, 1%, 1 oz 13 0.3 23 (1/8 Milk)
Breakfast Total 505 6.5 10
Lunch
Roast Beef Sandwich
Whole Wheat Bread, 2 med. Slices 139 2.4 15 (2 Bread/Starch)
Lean Roast Beef, unseasoned, 2 oz 60 1.5 23 (2 Lean Protein)
American Cheese, low-fat and low-sodium, 1 slice (3/4 oz) 46 1.8 36 (1Lean Protein)
Lettuce, 1 . Leaf 1 0 0
Tomato, 3 med slices 10 0 0 (1 Vegetable)
Mayonnaise, low-calorie, 2 tsps. 30 3.3 99 (2/3 Fat)
Apple, 1 med. 80 0 0 (1 Fruit)
Water, 1 cup 0 0 0 (Free)
Lunch Total 366 9 22
Dinner
Salmon, 3 oz edible 155 7 40 (3 Lean Protein)
Vegetable oil, 1.5 tsp 60 7 100 (1 1/2 Fat)
Baked Potato, 3/4 med. 100 0 0 (1 Bread/Starch)
Margarine, 1 tsp 34 4 100 (1 Fat)
Green Beans seasoned with margarine, 1/2 cup 52 2 4 (1 Vegetable) (1/2 Fat)
Carrots seasoned with margarine, 1/2 cup 52 2 4 (1 Vegetable) (1/2 Fat)
White Dinner Roll, 1 med 80 3 33 (1 Bread/Starch)
Ice Milk, 1/2 cup 92 3 28 (1 Bread/Starch) (1/2 Fat)
Iced Tea, unsweetened, 1 cup 0 0 0 (Free)
Water, 2 cups 0 0 0 (Free)
Dinner total 625 28 38
Snack
Popcorn, 2 1/2 cups 69 0 0 (1 Bread/Starch)
Margarine, 1 1/2 tsp 58 6.5 100 (1 1/2 Fat)
Total 1613 50 28
Calories: 1,613 SFA, % kcals: 8
Total Carb, % kcals: 55 Cholesterol, mg: 142
Total Fat, % kcals: 29 Protein, % kcals: 19
*Sodium, mg: 1,341

Note: Calories have been rounded

1,600: 100% RDA met for all nutrients except: Vit E 99%, Iron 73%, Zinc 91%

A 5’4″, 175lb woman and a 5’8″, 200lb man (both with a BMI of 30) would have energy expenditures of approximately 2,500 calorie and 3,000 calories/day respectfully (15 calories per pound). However, the underreporting of caloric intake has been estimated to be in the range of 400 to 900 calories per day. Thus, a 1600-calorie per day diet should yield a deficit of about 500 to 1000 calories per day, or 1 to 2 pounds per week weight loss. If the you lose 4 lbs in 1 month, you are losing about 500 calories per day or 1 lb per week. Both total amount of weight lost as well as weight maintenance may be improved by increasing the number of minutes of activities of daily living, chores and exercise.

 

Asian-American Cuisine

Use theexchange listto give yourself more choice.

Breakfast 1,600 Calories 1,200 Calories
Banana 1 small 1 small
Whole Wheat Bread 2 slices 1 slice
Margarine 1 tsp 1 tsp
Orange Juice 3/4 cup 3/4 cup
Milk 1%, low fat 3/4 cup 3/4 cup
Lunch
Beef Noodle Soup, canned, low-sodium 1/2 cup 1/2 cup
Chinese Noodle and Beef Salad
Beef Roast 3 oz 2 oz
Peanut Oil 1 1/2 tsp 1 tsp
Soy Sauce, low-sodium 1 tsp 1 tsp
Carrots 1/2 cup 1/2 cup
Zucchini 1/2 cup 1/2 cup
Onion 1/4 cup 1/4 cup
Chinese Noodles, soft-type 1/4 cup 1/4 cup
Apple 1 medium 1 medium
Tea, unsweetened 1 cup 1 cup
Dinner
Pork Stir-fry with Vegetables
Pork Cutlet 2 oz 2 oz
Peanut Oil 1 tsp 1 tsp
Soy Sauce, low-sodium 1 tsp 1 tsp
Broccoli 1/2 cup 1/2 cup
Carrots 1 cup 1/2 cup
Mushrooms 1/4 cup 1/2 cup
Steamed White Rice 1 cup 1/2 cup
Tea, unsweetened 1 cup 1 cup
Snack
Almond Cookies 2 cookies —
Milk 1%, low fat 3/4 cup 3/4 cup
Calories: 1,609 Calories: 1,220
Total Carb, % kcals: 56 Total Carb, % kcals: 55
Total Fat, % kcals: 27 Total Fat, % kcals: 27
*Sodium, mg: 1,296 *Sodium, mg: 1,043
SFA, % kcals: 8 SFA, % kcals: 8
Cholesterol, mg: 148 Cholesterol, mg: 117
Protein, % kcals: 20 Protein, % kcals: 21

1,600: 100% RDA met for all nutrients except : Zinc 95%, Iron 87%, Calcium 93%
1,200: 100% RDA met for all nutrients except: Vit E 75%, Calcium 84%, Magnesium 98%, Iron 66%, Zinc 77%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.

 

Mexican-American Cuisine

Use the exchange list to give yourself more choice.

Breakfast 1,600 Calories 1,200 Calories
Cantaloupe 1 cup 1/2 cup
Farina, prepared with 1% milk, low fat 1/2 cup 1/2 cup
White Bread 1 slice 1 slice
Margarine 1 tsp 1 tsp
Jelly 1 tsp 1 tsp
Orange Juice 1 1/2 cup 3/4 cup
Milk 1%, low fat 1/2 cup 1/2 cup
Lunch
Beef Enchilada
Tortilla, corn 2 tortillas 2 tortillas
Lean Roast Beef 2 1/2 oz 2 oz
Vegetable Oil 2/3 tsp 2/3 tsp
Onion 1 T 1 T
Tomato 4 T 4 T
Lettuce 1/2 cup 1/2 cup
Chili Peppers 2 tsp 2 tsp
Refried Beans, prepared with vegetable oil 1/4 cup 1/4 cup
Carrots 5 sticks 5 sticks
Celery 6 sticks 6 sticks
Milk 1%, low fat 1/2 cup —
Dinner
Chicken Taco
Tortilla, corn 1 tortilla 1 tortilla
Chicken Breast, without skin 2 oz 1 oz
Vegetable Oil 2/3 tsp 2/3 tsp
Cheddar Cheese, low-fat and low-sodium 1 oz 1/2 oz
Guacamole 2 T 1 T
Salsa 1 T 1 T
Corn, seasoned with margarine 1/2 cup 1/2 cup
Spanish Rice without meat, seasoned with margarine 1/2 cup 1/2 cup
Banana 1 large 1/2 large
Coffee 1 cup 1 cup
Milk 1%, low fat 1 oz 1 oz
Calories: 1,638 Calories: 1,239
Total Carb, % kcals: 56 Total Carb, % kcals: 58
Total Fat, % kcals: 27 Total Fat, % kcals: 26
*Sodium, mg: 1,616 *Sodium, mg: 1,364
SFA, % kcals: 9 SFA, % kcals: 8
Cholesterol, mg: 143 Cholesterol, mg: 91
Protein, % kcals: 20 Protein, % kcals: 19

1,600: 100% RDA met for all nutrients except: Vit E 97%, Zinc 84%
1,200: 100% RDA met for all nutrients except: Vit E 71%, Vit B1 & B3 91%, Vit B2 and Iron 90%, Calcium 92%, Magnesium 95%, Zinc 64%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz. water.

 

Southern Cuisine

Use the exchange list to give yourself more choice.

Breakfast 1,600 Calories 1,200 Calories
Oatmeal, prepared with 1% milk, low fat 1/2 cup 1/2 cup
Milk 1%, low fat 1/2 cup 1/2 cup
English Muffin 1 medium —
Cream Cheese, light, 18% fat 1 T —
Orange Juice 3/4 cup 1/2 cup
Coffee 1 cup 1 cup
Milk 1%, low fat 1 oz 1 oz
Lunch
Baked Chicken, without skin 2 oz 2 oz
Vegetable Oil 1 tsp 1/2 tsp
Salad:
Lettuce 1/2 cup 1/2 cup
Tomato 1/2 cup 1/2 cup
Cucumber 1/2 cup 1/2 cup
Oil and Vinegar Dressing 2 tsp 1 tsp
White Rice, seasoned with margarine, diet 1/2 tsp 1/2 tsp
Baking Powder Biscuit, prepared with vegetable oil 1 small 1/2 small
Margarine 1 tsp 1 tsp
Water

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