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Sample Weight Loss Menus
by Katherine Tallmadge
500 Calorie Balanced Breakfasts and Lunch
SIMPLE BREAKFAST
Cold Cereal (200), 1 Cup Skim Milk (100)
1/2 Ounce Walnut Halves (100), 8 ounces fruit/juice (120)
BREAKFAST I (Katherine Tallmadge’s Favorite Breakfast)
1/2 cup old fashioned oats (150), cooked in:
1 cup skim milk (100) or soy milk
pinch salt
2 whole chopped walnuts (50) (1/4 cup
walnuts, about 1 oz. = 200 calories)
microwave 5 minutes in a large bowl (it will spill over), leave in microwave another couple minutes. Add:
1 tsp brown sugar (15)
1 Tbsp light butter (50)
1/2
medium banana or 1/2 cup blueberries (50) On the side: 1/2 cup Orange Juice (60)
PEANUT BUTTER BREAKFAST
2 Slices Whole Grain Bread (160)
2 Tbsp Peanut Butter (190)
8 oz. Skim Milk or Yogurt (90) 4 oz. Fruit/Juice (60)
BREAKFAST 2
1/4 Cup Egg Substitute (50)
1 Tbsp Olive Oil (120)
Or 2 eggs (150) and 1 tsp oil (40)
Chopped onion/salsa (20)
Whole Wheat English Muffin or 2 slices toast (160)
1/2 Cup Orange Juice (60)
1/2 Large Banana (60)
BREAKFAST 3
Healthy Multi Grain Pancakes with Nuts and Grated Apple cooked in 1 tsp Canola Oil (350):
(try: Arrowhead Mills Multi Grain Pancake and Waffle Mix)
Light Syrup/Fruited Yogurt (100)
Fruit / Juice (60)
BREAKFAST 4
Sautee in 1 Tbsp Olive Oil (120)
Onion, Pepper, Garlic (25)F
Add Italian Turkey or Chicken Sausage -- at least 95% Lean (100 - 150),
Add 1/2 Cup Shredded or Chopped Potato (80)
1 Slice Toast (80)
1/2 Cup Orange Juice (60)
BREAKFAST 5
2-1/2 ounce Whole Wheat Bagel (200) -- That would be half of a large 5 ounce bagel -- bagels are 80 cal/oz
4 ounces Lox (140)
1 ounce Cream Cheese (100)
4 ounces Juice (60)
LUNCH
Sandwich: 2 slices bread (160), 1 Tbsp Mayo (100), 3 oz. lean beef or Turkey or
Chicken Breast(150); Vegetable Salad (25 - 50), 2 Tbsp Light Salad Dressing (75)
600 Calorie Balanced Breakfasts and Lunch
EASY BREAKFAST
Cold Cereal (230), 1-1/2 Cups Skim Milk (150)
1/2 Ounce or about 1/8 cup chopped walnuts (80-90)
8 ounces fruit/juice (120)
BREAKFAST I
1/2 cup old fashioned oats (150) or Cold Cereal
1 cup skim milk (100) or soy milk
pinch salt
1/2 ounce chopped walnuts (80) or
1/8 cup (1/4 cup nuts -- 1 oz. -- = 200 calories)
microwave 5 minutes in a large bowl, leave in microwave another couple minutes.
Add:
1 tsp brown sugar (20)
1 Tbsp light butter (50) Mix in:
1 sliced medium banana (100) or other fruit
1/2 cup Orange Juice (60)
BREAKFAST 2
1/2 Cup Egg Substitute (100)
1 Tbsp Olive Oil (120)
Or 2 eggs (150) and 1 tsp oil (40)
Chopped onion/salsa (20)
Whole Wheat English Muffin or 2 slices toast (160)
1/2 Cup Orange Juice (60)
1/2 Large Banana (60)
BREAKFAST 3
Healthy Multi Grain Pancakes with 1/2 Ounce Walnuts and Grated Apple cooked in 1 tsp Canola Oil (450):
(try: Arrowhead Mills Multi Grain Pancake and Waffle Mix)
Light Syrup/Fruited Yogurt (100)
Fruit / Juice (60)
BREAKFAST 4
Sautee in 1 Tbsp Olive Oil (120)
Onion, Pepper, Garlic (25)
Add Italian Turkey or Chicken Sausage -- at least 95% Lean (150),
Add 1 Cup Shredded or Chopped Potato (160)
1 Slice Toast (80)
1/2 Cup Orange Juice (60)
BREAKFAST 5
4 ounce Whole Wheat Bagel (300)
(bagels are about 80 calories per ounce)
4 ounces Lox (140)
1 ounce Cream Cheese (100)
4 ounces Juice (60)
LUNCHES
Sandwich: 2 slices bread (160), 1 Tbsp Mayo (100)
3 oz. lean beef or Turkey or
Chicken Breast(150);
Vegetable Salad (25 - 50), 2 Tbsp Light Salad Dressing (75)
700 Calorie Balanced Breakfasts and Lunch
EASY BREAKFAST
Cereal (230), 1-1/2 cups Skim Milk (150)
1 ounce, or about 1/4 cup Nuts (200), 8 oz. Fruit/Juice (120)
BREAKFAST I
1/2 cup old fashioned oats (150)
1 cup skim milk (100)
pinch salt
1 oz chopped walnuts (1/4 cup) (200)
microwave 5 minutes in a large bowl,
leave in microwave another minute.
Add:
1 tsp brown sugar (20)
1 Tbsp light butter (50)
1 large banana (120)
1/2 cup Orange Juice (60)
BREAKFAST 2
1/4 Cup Egg Substitute (50)
1 Tbsp Olive Oil (120)
Or 2 eggs (150) and 1 Tbsp oil (120)
Chopped onion/salsa (20)
Lean Sausage or Ham (130)
Whole Wheat English Muffin or 2 slices toast (160)
1/2 Cup Orange Juice (60)
1/2 Large Banana (60)
BREAKFAST 3
Healthy Multi Grain Pancakes with 1/2 ounce walnuts and Grated Apple cooked in 1 Tbsp Canola Oil (450):
(try: Arrowhead Mills Multi Grain Pancake and Waffle Mix)
Fruited Yogurt (200)
4 ounces Fruit / Juice (60)
BREAKFAST 4
Sautee in 1 Tsp Olive Oil (40)
Onion, Pepper, Garlic (50)
Add Italian Turkey or Chicken Sausage -- at least 95% Lean (200),
Add 1 Cup Shredded or Chopped Potato (160)
Sauteed in 1 tsp Oil (40)
2 Slices Whole Wheat Toast (160)
1/2 Cup Orange Juice (60)
BREAKFAST 5
4 ounce Bagel (320)
4 ounces Lox (140)
1 ounce Cream Cheese (100)
8 ounces Fruit and/or Juice (120)
BREAKFAST 6
8 oz low fat yogurt (210)
2 slices whole wheat toast (160)
2 Tbsp Peanut Butter (200)
8 ounces Fruit or juice -- 1 cup juice or 1 large banana (120)
LUNCHES
Sandwich: 2 slices bread (160), 1 Tbsp Mayo (100), 4 oz. lean beef or Turkey or Chicken Breast (200);Vegetable Salad (25 - 50), 4 Tbsp Light Salad Dressing (300) OR 2 Tbsp Regular Dressing
800 Calorie Balanced Breakfasts and Lunch
SIMPLE BREAKFAST
Cereal (400), 1 Cup Milk (100), 1/4 Cup Nuts (200),
8 oz Fruit/Juice (120)
PEANUT BUTTER BREAKFAST
1 4-oz Bagel or 4 slices toast (320), 3 Tbsp Peanut Butter (270),
8 oz Fruit/Juice (120), Yogurt (100)
BREAKFAST I
3/4 cup old fashioned oats (225) or Cold Cereal
1-1/2 cup skim milk (150)
pinch salt
1 oz chopped walnuts (1/4 cup) (200)
microwave 5 minutes, leave in microwave another minute.
Add:
1 tsp brown sugar (20)
1 Tbsp light butter (50)
1/2 large banana (60)
1/2 cup Orange Juice (60)
BREAKFAST 2
1/2 Cup Egg Substitute (50)
1-1/2 Tbsp Olive Oil (180)
Or 2 eggs (150) and 1 Tbsp oil (120)
Chopped onion/salsa (20)
Lean Sausage or Ham (230)
Whole Wheat English Muffin or 2 slices toast (160)
1/2 Cup Orange Juice (60)
1/2 Large Banana (60)
BREAKFAST 3
Healthy Multi Grain Pancakes with Nuts and Grated Apple cooked in 1 Tbsp Canola Oil (500):
(try: Arrowhead Mills Multi Grain Pancake and Waffle Mix)
Light Syrup/Fruited Yogurt (200)
Fruit / Juice (60)
BREAKFAST 4
Sautee in 1 Tbsp Olive Oil (120)
Onion, Pepper, Garlic (50)
Add Italian Turkey or Chicken Sausage -- at least 95% Lean (200),
Add 1 Cup Shredded or Chopped Potato (160)
Sauteed in 1 Tbsp Oil (40)
2 Slices Whole Wheat Toast (160)
1/2 Cup Orange Juice (60)
LUNCHES
Sandwich: 2 slices bread (160), 1 Tbsp Mayo (100),
6 oz. lean beef or Turkey or
Chicken Breast (300);
Vegetable Salad (25 - 50), 4 Tbsp Light Salad Dressing (300) OR 2 Tbsp
Regular Dressing (300)
1 Piece Fruit (60)
CONTACT KATHERINE: 202-833-0353
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