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Monday, October 22, 2018

14-Day Clean-Eating Meal Plan: 1,200 Calories

October 22, 2018 Leave a Reply
14-Day Clean-Eating Meal Plan: 1,200 Calories

This easy clean-eating meal plan for weight loss features healthy whole foods and limits processed items to help you clean-up your diet.

14-Day Clean-Eating Meal Plan: 1,200 Calories

Eating clean is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies) while limiting or excluding the stuff that's not-so-great (think refined carbs, alcohol, added sugars and hydrogenated fats). Over the course of this 14-day plan, you'll get your fill of healthy whole foods—some that you'll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding the "cleanest" versions of packaged foods). And at 1,200 calories, this meal plan will set you up to lose upwards of 4 pounds over the 2 weeks. The clean-eating meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate.

Day 1

Breakfast (287 calories)
• 1 3/4 cups Muesli with Raspberries
Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast.
A.M. Snack (35 calories)
• 1 clementine
Lunch (360 calories)
• 4 cups White Bean & Veggie Salad
P.M. Snack (42 calories)
• 5 dried apricots
Dinner (489 calories)
• 1 cup Tangerine & Roasted Beet Salad with Feta & Pistachios
• 1 serving Balsamic-Dijon Chicken
• 1 slice sprouted-grain bread, toasted and drizzled with 1/2 tsp. olive oil.
Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it's made without added sugars, unlike many store-bought breads.
Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2.

Daily Totals: 1,214 calories, 60 g protein, 145 g carbohydrates, 37 g fiber, 48 g fat, 1,342 mg sodium.


Day 2

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
Clean-Eating Shopping Tip: If you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars. 
A.M. Snack (84 calories)
• 5 dried apricots
Lunch (342 calories)
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 Balsamic-Dijon Chicken breast
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar and olive oil.
P.M. Snack (70 calories)
• 2 clementines
Dinner (439 calories)
• 1 3/4 cup Squash & Red Lentil Curry
• 1/2 cup Easy Brown Rice
Meal-Prep Tip: Save a 1/2 cup serving of rice to have for dinner on Day 3.

Daily Totals: 1,206 calories, 60 g protein, 139 g carbohydrates, 29 g fiber, 47 g fat, 1,532 mg sodium.


Day 3

Breakfast (287 calories)
• 1 3/4 cups Muesli with Raspberries
A.M. Snack (162 calories)
• 1/2 cup unsalted dry-roasted pistachios (measured in shell)
Lunch (326 calories)
• 1 3/4 cups Squash & Red Lentil Curry
P.M. Snack (30 calories)
• 1 plum
Dinner (419 calories)
• 1 serving Poached Cod & Green Beans with Pesto
• 1/2 cup Easy Brown Rice tossed with 1 tsp. olive oil and seasoned with a pinch each salt & pepper.
Clean-Eating Shopping Tip: Look for a pesto without added sugar or excess sodium, or make your own. Try EatingWell's Classic Basil Pesto.

Daily Totals: 1,225 calories, 61 g protein, 152 g carbohydrates, 35 g fiber, 49 g fat, 1,223 mg sodium.


Day 4

Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
Cook oats and top with plum and a pinch of cinnamon.
A.M. Snack (35 calories)
• 1 clementine
Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich
Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. You can also try making your own. EatingWell's Garlic Hummus is both easy and delicious.
P.M. Snack (121 calories)
• 5 apricot halves
• 6 walnut halves
Dinner (458 calories)
• 1 serving Sheet-Pan Chicken & Brussels Sprouts
• 1 1/2 cups mixed greens dressed with 2 tsp. each olive oil & balsamic vinegar

Daily Totals: 1,195 calories, 57 g protein, 134 g carbohydrates, 28 g fiber, 52 g fat, 1,221 mg sodium.


Day 5:

Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.
A.M. Snack (60 calories)
• 2 Tbsp. hummus
• 1/2 cup cucumber slices
Lunch (322 calories)
• 4 cups White Bean & Veggie Salad
P.M. Snack (111 calories)
• 1/4 cup unsalted dry-roasted pistachios (measured in shell)
• 1 plum
Dinner (400 calories)
• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Daily Totals: 1,221 calories, 58 g protein, 136 g carbohydrates, 34 g fiber, 55 g fat, 1,153 mg sodium.


Day 6:

Breakfast (257 calories)
• 1/2 cup rolled oats, cooked in 1 cup milk
• 1 medium plum, chopped
Cook oats and top with plum and a pinch of cinnamon.
A.M. Snack (67 calories)
• 8 dried apricots
Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich
P.M. Snack (96 calories)
• 1 plum
• 5 walnut halves
Dinner (438 calories)
• 1 serving Stuffed Peppers
• 2 cups mixed greens dressed with 2 tsp. each olive oil & vinegar

Daily Totals: 1,184 calories, 55 g protein, 146 g carbohydrates, 29 g fiber, 48 g fat, 875 mg sodium.


Day 7:

Breakfast (307 calories)
• 2 cups Jason Mraz's Avocado Green Smoothie
A.M. Snack (35 calories)
• 1 clementine
Lunch (352 calories)
• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10.
P.M. Snack (30 calories)
• 1 plum
Dinner (490 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 2 cups No-Cook Black Bean Salad
Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up 2 servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12.

Daily Totals: 1,214 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.


Day 8

Breakfast (338 calories)
• 1 serving Scrambled Eggs with Vegetables
A.M. Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber
Lunch (351 calories)
• 1 serving Avocado-Egg Salad Sandwich
P.M. Snack (30 calories)
• 1 plum
Dinner (301 calories)
• 1 serving Greek Kale Salad with Quinoa & Chicken
Meal-Prep Tip: Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa to us in the Greek Kale Salad with Quinoa & Chicken recipe. This way, you'll have leftover chicken and quinoa to use during the week.
Evening Snack (102 calories)
• 1 serving Broiled Mango

Daily Totals: 1,216 calories, 61 g protein, 109 g carbohydrates, 21 g fiber, 63 g fat, 1,992 mg sodium.


Day 9

Breakfast (307 calories)
• 2 cups Jason Mraz's Avocado Green Smoothie
A.M. Snack (77 calories)
• 1 medium carrots, cut into stick
• 2 Tbsp. hummus
Lunch (328 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 1 cup No-Cook Black Bean Salad
P.M. Snack (35 calories)
• 1 clementine
Dinner (372 calories)
• 4 Peanut-Tofu Cabbage Wraps
Evening Snack (92 calories)
• 3/4 cup Kiwi & Mango with Fresh Lime Zest

Daily Totals: 1,211 calories, 47 g protein, 145 g carbohydrates, 42 g fiber, 57 g fat, 2,061 mg sodium.


Day 10

Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (67 calories)
• 1 cup cucumber slices
• 2 Tbsp. hummus
Lunch (370 calories)
• 1 serving Chicken & Apple Kale Wraps
P.M. Snack (82 calories)
• 1 plum
• 1 Tbsp. unsalted dry-roasted almonds
Dinner (413 calories)
Seared Pork Chop and Roasted Cabbage with Mustard-Chive Vinaigrette
• 4 oz. pork chop cooked in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt, pepper & garlic powder.
• 1 serving Roasted Cabbage with Mustard-Chive Vinaigrette

Daily Totals: 1,223 calories, 76 g protein, 103 g carbohydrates, 20 g fiber, 61 g fat, 1,028 mg sodium.


Day 11

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
A.M. Snack (51 calories)
• 6 dried apricots
Lunch (301 calories)
• 1 serving Greek Kale Salad with Quinoa & Chicken
P.M. Snack (95 calories)
• 1 medium apple
Dinner (478 calories)
• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce
• 1 cup Basic Quinoa

Daily Totals: 1,196 calories, 67 g protein, 126 g carbohydrates, 22 g fiber, 50 g fat, 1,234 mg sodium.


Day 12

Breakfast (290 calories)
• 1 serving Peanut Butter-Banana Cinnamon Toast
A.M. Snack (77 calories)
• 1 Tbsp. unsalted dry-roasted almonds
• 3 dried apricots
Lunch (349 calories)
• 2 1/2 cups Mexican Cabbage Soup
• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
Combine salad ingredients and toss with 1 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (78 calories)
• 1 hard-boiled egg, seasoned with a pinch each of salt and pepper
Dinner (408 calories)
• 1 serving Spaghetti Squash & Meatballs

Daily Totals: 1,201 calories, 57 g protein, 124 g carbohydrates, 29 g fiber, 55 g fat, 1,391 mg sodium.


Day 13:

Breakfast (264 calories)
• 1 cup nonfat plain Greek yogurt
• 1/4 cup muesli
• 1/4 cup blueberries
A.M. Snack (70 calories)
• 2 clementines
Lunch (325 calories)
• 1 serving Veggie & Hummus Sandwich
P.M. Snack (95 calories)
• 1 medium apple
Dinner (446 calories)
• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.


Day 14

Breakfast (270 calories)
• 1 serving Avocado-Egg Toast
A.M. Snack (86 calories)
• 4 walnut halves
• 4 dried apricots
Lunch (352 calories)
• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette
• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus
P.M. Snack (30 calories)
• 1 plum
Dinner (479 calories)
• 1 serving Fish with Coconut-Shallot Sauce
• 1/2 cup Basic Quinoa
• 2 cups mixed greens drizzled with 1/2 Tbsp. each olive oil and vinegar

Daily Totals: 1,218 calories, 60 g protein, 103 g carbohydrates, 25 g fiber, 66 g fat, 1,006 mg sodium.


A balanced diet for women

October 22, 2018 Leave a Reply

Women have different daily nutritional requirements to men and, below, our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health. But what exactly is meant by a 'balanced diet'?
The Eatwell Guide defines different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, including wholegrains and choosing more fish, poultry, beans and pulses, less red meat and opting for lower fat, lower sugar dairy foods. But that's not the whole story. How much should you be eating and is there an ideal time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.
 

Reference Intakes (RI)

Nutritional needs vary depending on sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average, moderately active adult to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.
The RIs for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.  
 
Reference intakes (RI)
 
 MenWomen
Energy (kcal)25002000
Protein (g)55                   50                 
Carbohydrates (g)300260
Sugar (g)12090
Fat (g)9570
Saturates (g)3020
Salt (g)66


Perfect portions

Numbers and figures are all very well but how does this relate to you? Keeping the Eatwell Guide in mind, you can personalise your portion sizes with our handy guide.
 
FoodsPortion size
Carbs like cereal/rice/pasta/potato (include 1 portion at each main meal and ensure it fills no more than ¼ of your plate)Your clenched fist                              
Protein like meat/poultry/fish/tofu/pulses (aim to have a portion at each meal)Palm of your hand
Cheese (as a snack or part of a meal)2 of your thumbs
Nuts/seeds (as a snack or part of a meal)1 of your cupped hands
Butter/spreads/nut butter (no more than 2 or 3 times a day)The tip of yourthumb
Savouries like popcorn/crisps (as a snack/treat)2 of your cupped hands
Bakes like brownies/flapjacks (as an occasional treat)2 of your fingers
Don’t forget, as set out in the Eatwell Guide, we should all be aiming for a minimum of five portions of fruit and vegetables a day. Discover what counts as one portion using our five-a-day infographic.

Breakfast

A stack of spinach protein pancakes topped with a poached egg
Kick-start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you'll be revving up your metabolism and because protein keeps you fuller for longer, you'll eat fewer calories the rest of the day.
A protein breakfast needn't take any longer to prepare. Top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time, enjoy an omelette or frittata.
Whatever you do, don't skip breakfast as this sets your blood sugar off on a roller-coaster that means you'll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.

Mid-morning snack

Many people find eating little and often helps them manage their blood sugar levels. This doesn't mean they eat more but instead spread their day's intake evenly throughout the day. Make every snack count with nourishing options that supply both the 'pick me up' you need while topping up your five-a-day.
Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana, or have a tasty dip with veggie sticks.

Lunch

A wholewheat noodle dish with vegetables in a glass jar
Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you're more likely to suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high-fibre wholegrains that help you manage those afternoon munchies.
Opt for an open rye-bread sandwich topped with salmon, chicken or lower fat dairy as well as plenty of salad, or choose wholegrain toast topped with baked beans.

Mid-afternoon

Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds provides protein and healthy fats to keep you satisfied till supper.
Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent, which is great if you've got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilise the release of their sugars keeping you energised for longer. Alternatively stock your fridge with plenty of low-calorie nibbles like cherry tomatoes, apples and vegetable crudités that will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.

Dinner

A dish of wild salmon and vegetables in a bowl on a blue table
Don't curfew carbs. They're low in fat, fibre-rich and help you relax in the evening. Combine them with some healthy essential fats, the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats along with protein overnight for regeneration and repair, important for maintaining healthy skin and hair.
Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from linseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.

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This article was last reviewed on 26 June 2017 by nutritional therapist Kerry Torrens.
A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider..