Goals Our nutrition plan will allow you to lose weight while emphasizing: Flavor Variety Nutrition In addition, we want to preserve your current lifestyle, so we’ve incorporated: Snacks! No need to give up snacking Quick/portable lunches that you can eat despite your busy schedule
Calories An average 130 pound woman who gets no exercise in a day will burn 1500 calories. As such, we’ve budgeted our plans to aim for 1200 calories a day. If you exercise twice a week with this plan, you will lose a pound a week!
MONDAY – Breakfast Gluten FREE! Start your day off right with protein and fruits. Two peppered hard-boiled eggs for your love of dairy and a banana. Nutritious and satisfying! Eggs: 140 calories; Banana: 109 calories
MONDAY – Lunch This twist on a traditional turkey wrap substitutes the tortilla with lettuce, cutting out the gluten. Peppered roasted turkey breast, sliced avocado, tomato, lettuce, and mustard, mmm! Gluten FREE! Turkey: 177 calories; Avocado: 144 calories; veggies/mustard: 16 calories
MONDAY – Snack We encourage to snack during work! We’ve assigned each workday a color; just follow the colors of the rainbow! Monday is red, so what better than delicious ripe strawberries? Gluten FREE! 8 strawberries: 29 calories
MONDAY – Dinner For dinner, we have a classic Chinese dish. Sweet and sour chicken breast, stir-fried with peppers, broccoli, snap peas, and scallions. Gluten FREE! Chicken: 260 calories; sauce: 60 calories; veggies: 56 calories
MONDAY – Calorie Count Here is the nutritional info for Monday’s plan, which includes 2 cups of orange juice, since you shouldn’t have to only drink water: 1209 calories 32g fat (23.7% of your calories) 126g carbs (41.4% of your calories) 106g protein (34.8% of your calories) The government recommends no more than 30% of your calories come from fat.
TUESDAY – Breakfast A juicy grapefruit for breakfast Top it with some sugar to sweeten it up! Gluten FREE! Grapefruit: 100 calories, Sugar: 15 calories
TUESDAY– Lunch Gluten FREE! From India, you can pack some delightful chicken tikka masala, accompanied by basmati rice and peas. It’s actually surprisingly easy to make; try it! Chicken Tikka Masala: 404 calories Basmati rice w/ peas: 175 calories
TUESDAY– Snack Tuesday is orange! Have some crisp, crunchy, refreshing baby carrots! Gluten FREE! Baby carrots: 30 calories
TUESDAY– Dinner Gluten FREE! Who said you can’t have a juicy American sirloin steak on a diet? Accompany that with some asparagus and steak sauce! 6 oz Steak: 318 calories 8 spears asparagus: 27 calories 2 tbsp A1 Sauce: 30 calories
TUESDAY – Calorie Count Despite the two hearty and flavorful meals, our budgeted meals only account for 1099 calories. We’ve left room for additional snacks, soda, or dessert! Did you know both your meals Monday and Tuesday were gluten free? Rice is a gluten-free food!
WEDNESDAY – Breakfast Try an egg white omelet to start your Wednesday off right! Add a full cup of yogurt to complete your breakfast and satisfy a dairy craving! Gluten FREE! 4 egg whites: 68 calories; 1 cup yogurt: 155 calories
WEDNESDAY – Lunch Gluten FREE! Full of heart healthy omega 3 fatty acids, a grilled salmon steak can be packed for Wednesday! Have a full cup of lemony corn on the side! Salmon: 204 calories Lemon corn: 181 calories
WEDNESDAY – Snack Wednesday is white/yellow, as you might’ve guessed by the egg whites, yogurt, and corn. Have a sweet banana as a snack! Feel free to add some peanut butter. Gluten FREE! Banana: 109 calories 1 tbsp Peanut Butter: 94 calories
WEDNESDAY – Dinner Time for some authentic traditional Italian cuisine! I’m not talking about pizza and pasta, but sausages and polenta! Gluten FREE! Sausages: 162 calories Polenta: 100 calories
WEDNESDAY – Calorie Count Three full meals today and a hearty snack only add up to 1163 calories. Once again, your meals for the day are completely gluten free! You can safely add corn onto your list of gluten free foods.
THURSDAY – Breakfast Time for your first salad…a nice and sweet fruit salad! Apples, melons, kiwi, pineapple, oranges, whatever your favorite fruits, toss ‘em in! Gluten FREE! 1.5 cups fruit salad: 105 calories
THURSDAY – Lunch Gluten FREE! Pack a roasted chicken breast atop a mound of fluffy mashed potatoes for lunch on Thursday! Chicken: 186 calories 1 cup mashed potatoes: 174 calories
THURSDAY – Snack Since it’s the summertime, how about 2 slices of a juicy green watermelon as a snack? Gluten FREE! Watermelon: 172 calories
THURSDAY – Dinner Gluten FREE! Here are two potentially unfamiliar flavorful dishes! Try Ethiopianmisirwot, a spicy stew, and Ethiopian iab, a cooling dairy dish, nicely complementing the spicy misirwot. Misirwot: 244 calories Iab: 116 calories
THURSDAY – Calorie Count Chicken, potatoes, lots o’ sweet fruits, and two Ethopian classics only amount to 997 calories. Plenty of room for a “cheat” or dessert! Even potatoes and lentils are gluten free, giving you a gluten free day again.
FRIDAY – Breakfast Even in a diet, you can have choices to eat your favorite foods! Start your day off with a bowl of Chex, Fruity/Cocoa Pebbles, or Corn Flakes! Optional: slices of strawberries. Gluten FREE! Cereal: 120 calories at most ½ cup 1% milk: 102 calories Strawberries: 26 calories
FRIDAY – Lunch Gluten FREE! Kick it up a notch with some Jamaican jerk chicken! Pair it with carrots on the side! Chicken: 186 calories Jerk sauce: 40 calories 2 carrots: 8 calories
FRIDAY – Snack End your weekday with the snack of blueberries. Blueberries are often described as a “super food” because they’re so nutritious and high in antioxidants. Gluten FREE! 1 cup blueberries: 83 calories
FRIDAY – Dinner Gluten FREE! Eggplant parmesan is a hearty delicious way to get a serving of vegetables. Just make sure you use gluten free flour for the breading! Eggplant parmesan: 487 calories
FRIDAY – Calorie Count The calorie count for today clocks in at 1056 calories. Enough left for a drink or two since it is Friday after all.
SATURDAY – Breakfast Gluten FREE! Cottage cheese is a healthy and nutritious way to satisfy your dairy craving! Toss in some fresh blueberries and sliced apples! 6 oz cottage cheese: 168 calories Fruit: 71 calories
SATURDAY – Lunch Gluten FREE! Some people say a diet isn’t a diet unless there’s a salad involved. To satisfy those haters, how about a Greek salad for lunch? Mmm.. feta cheese Greek Salad: 150 calories 1 tbsp dressing: 75 calories at most
SATURDAY– Snack A favorite comfort snack of Marilu’s, gluten-free poppy seed and onion sesame sticks! If you like mixing your sweet and savory, try dipping them in peanut butter! Gluten FREE! Sesame sticks: 153 calories 1 tbsp Peanut butter: 94 calories
SATURDAY– Dinner Gluten FREE! For a classic twist on a popular dish, try a Green Pizza. Make the base with gluten-free flour, and instead of your traditional tomato sauce, use pesto! Then top with broccoli, oregano, or basil. 323 calories for a large slice
SATURDAY – Calorie Count Lots of vegetables today! Only 1033 calories for the day, once again leaving room for Beth to go out with friends, or splurge on dessert!
SUNDAY – Breakfast Start your Sunday off right with a Southwestern egg omelet! Beans, cheese, onions, and salsa inside of eggs; filling and simply delish. Gluten FREE! Southwestern omelet: 362 calories
SUNDAY– Lunch Try this recipe for tuna stuffed tomatoes! Vinegar, celery, cilantro, oil, olives, and tuna combine nicely inside of a tomato. Gluten FREE! 2 stuffed tomatoes: 300 calories
SUNDAY– Snack Snack on apple wedges with peanut butter OR if you have a sweet tooth for the day, caramel sauce! Gluten FREE! Apple: 55 calories 1 tbsppeanut butter or caramel: 94 calories at most
SUNDAY– Dinner Gluten FREE! Bake a juicy pork tenderloin, basted in Korean cheehou or hoisin sauce. Pair with bell peppers and snap peas! Hoisin tenderloin: 330 calories Veggies: 44 calories
SUNDAY – Calorie Count This final day of the week clocks in at 1185 calories with its three hearty meals. We hope you’ve enjoyed your week of meals and strive to exercise at least twice a week!
General Food Tips Try drinking Crystal Light, tea, water with lemon juice, or seltzer instead of soda! You will be shocked at how many calories this cuts out. When cooking, try using PAM non-stick spray instead of oil. One tablespoon of oil has over 100 calories while a spray of pam has just 7.
Conclusion On Team Fides’ adventurous but simple meal plan, Beth will be able to satisfy her dairy cravings while enjoying foods from Ethiopia, Italy, China, India, Greece, Jamaica, and Korea! Beth will not needto alter her lifestyle to lose weight. She can keep up her snacking and her busy schedule while still eating well! Our plan is completely gluten-free, high in vitamins, and low in fats due to the large number of fruits and veggies.