Thursday, 18 April 2013
Here is the Nutritional breakdown for the 1600 calorie weight loss diet.
2 oz. Protein
1 teaspoon Fat (or use at another meal)
6 oz Protein
2 cups of raw veggies or salad or 1 cup cooked- may suggest unlimited
1 teaspoon fat
6 oz Protein
2 cups raw veggies/salad or 1 cup cooked
1 teaspoon fat
Monday, 18 February 2013
Are you tired of trying to lose weight and are stuck eating horrible tasting meals? Well here are some delicious meals that are not only tasty but you will lose weight eating them too.
Breakfast – choose one of these for breakfast.
For the 1200 calorie menue follow as is / for the 1600 calorie diet + 1 starch.
½ cup cottage cheese with ½ cup strawberries, 1 tbsp flax oil on 1 slice whole grain toast
2 poached eggs, ½ cup hash browns cooked with 1 tsp sesame oil, 1 slice melon
1 cup oatmeal, ½ oz. protein powder, small pat butter, ½ cup raspberries
2 oz. smoked salmon, sliced cucumbers and tomatoes, ½ whole wheat bagel, green tea
Fruit Punch (1/2 cup frozen strawberries and ½ cup blueberries, ½ – 1 cup water, and Stevia blended) with no-sugar-added whey protein
Lunch – choose one for lunch.
For 1200 Calories you are allowed 4 oz protein – follow as is written below. For the 1600 Calorie menue you are allowed 6 oz Protein
4 oz. turkey white meat, Dijon mustard, 2 cups spinach salad with 1 tsp flax oil, vinegar
Large mixed green salad with 2 tsp olive oil and lemon juice, 4 oz. tuna, chopped yellow and sweet red pepper
4 oz. broiled sole, steamed vegetables, 2 tsp flax or olive oil dressing
4 oz. chicken salad made with sugar-free mayonnaise, wrapped in lettuce, raw carrots and cucumbers
4 oz. gourmet salmon salad made with 1 can salmon, 2 tsp. sliced scallions, 1 tsp. Sliced radishes, 2 tsp. Rice vinegar, 1 tsp. Flax oil, 1 tsp. Soy sauce, and ¼ tsp. minced ginger root all placed atop a green salad, 4 Wasa crackers
Spinach salad topped with tomatoes and no-sugar-added dressing, 4 oz. grilled chicken topped with guacamole
Dinner – choose one.
For 1200 Calories you get 4 oz protein so just follow the menu as it is written beloe. For the 1600 Calorie menu you get 6 oz Protein + 1 Starch.
4 oz. broiled red snapper, 1 cup steamed broccoli, 1 baked yam, 1 pat butter
4 oz. lean London broil, 1 small baked potato, 1 tsp sour cream, sautéed leeks and mushrooms in wine
4 oz. stir-fried white fish with 1 cup snow peas, onions, bean sprouts, red pepper, ½ cup brown rice
4 oz. broiled salmon, ½ cup brown rice pasta (Pastariso, Trader Joe’s), ½ cup tomato sauce with oregano, thyme, and garlic, grilled vegetables
4 oz. chicken breast with rosemary, ½ cup couscous, roasted onion/garlic, broccoli sautéed in 1 tsp olive oil
Salmon burger patty made with 4 oz. chopped salmon, onions, dill, 1 egg, and ¼ cup ground sesame seeds, and sautéed in skillet with 1 tsp butter, 1 cup cauliflower, ½ cup quinoa
Albacore tuna broccoli custard made w/ ½ lb. fresh chopped broccoli, 3 oz. tuna, 1 egg, ¾ cup milk, ¼ cup grated cheese, 2 Tbs lemon juice, seasonings, ½ cup whole wheat pasta, all mixed together and baked at 375Efor 35 mins.
4 oz. swordfish made with juice of ½ lime, herb seasonings, and 1 Tbsp. softened butter, patted onto all sides of the fish and broiled, 1 small sweet potato, and 2 cups Brussels sprouts
Crab and avocado salad made with 1/3 cup chopped celery, 4 oz. cooked fresh crabmeat, 1 tsp. low cal. mayonnaise, 1 tsp. cumin, ½ tsp. turmeric, 1 Tbsp. capers, juice of ½ lemon, ½ medium avocado, seasonings to taste, and 1 bunch watercress with stems removed (2 servings), whole wheat pita pocket
Sautéed 4 oz of turkey sausage, ½ cup red or green pepper, ¼ cup chopped onion, ½ cup chopped zucchini, whole wheat tortilla
Shrimp parmesan made with 8 sautéed large garlic shrimp in olive oil with ½ cup organic tomato sauce and sprinkled part-skim mozzarella cheese (divided over each shrimp), mixed green salad, ½ cup brown rice pasta
So there you have it delicious recipes for breakfast, lunch and dinner. If you would like help losing weight call us for a consultation.
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia, PA 19136