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7 Day Food Diary

Posted Feb 25 2010 6:23am
Ironically enough "O" and I share the same dietary goals. 

I found some meal ideas here that I might try so I'm posting for reference.  My big challenge is actually getting in my complex carb goals. 

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From Oprah.comWhen you read through Oprah's food diary , you'll notice right away that her diet is healthful but far from dull. She averages about 1,700 well-balanced calories daily, and her diet is about 20 percent protein, 30 percent fat (and rich in healthy fats), and 50 percent carbohydrates (good ones like whole grains, fruits, and vegetables). Thanks to all the yogurt and calcium-enriched soymilk she consumes, she's getting an average of about 1,100 mg of calcium daily. Lots of fresh foods prepared simply help keep her sodium levels well within recommended levels. She's a real fiber champion, too, averaging 34g a day.

DAY 1
Breakfast
Mix for 30 seconds in the blender:
4 ounces calcium-enriched orange juice
1 cup mixed berries
1 banana
1/2 6-ounce container Yoplait Original Harvest Peach yogurt.

Serve with a handful almonds (about 12).

Snack
2 slices Wasa crispbread topped with:
1 tablespoon peanut butter
1 teaspoon SaraBeth pineapple apricot jam

Lunch
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread with 2 teaspoons light mayo, topped with: 3 ounces smoked turkey, sliced thin 1 slice pepper jack cheese, 1/2 cup grilled onions brushed with 1 teaspoon olive oil, 1 thin slice avocado, 1 slice tomato, Lettuce
8 ounces sugar-free iced tea

Snack
6 fresh-scooped watermelon balls
Remaining yogurt from breakfast

Dinner
1 cup wild rice with 2 cups mixed vegetables (broccoli, green peas, or carrots) sautéed in 2 teaspoons olive oil
2 skinless, boneless chicken breast cutlets, 6 ounces total, grilled with a little olive oil

DAY 2
Breakfast
1/4 cup (dry, about a cup cooked) steel-cut oatmeal topped with: 2 tablespoons chopped walnuts, about 1/2 cup fresh blueberries
1 cup nonfat milk with a splash of hazelnut coffee creamer

Snack
1 6-ounce container Yoplait Light Key Lime Pie yogurt
2 tablespoons chopped almonds for topping

Lunch
2 slices Wasa crispbread topped with 2 ounces turkey, 1 ounce pepper jack cheese, 2 fresh basil leaves
1 cup Curried Squash Soup

Snack
1 pear
1 ounce sharp cheddar cheese

Dinner
Pasta with mixed veggies and chicken: Sauté 1 cup chicken breast strips with 2 cups vegetables in 1 teaspoon olive oil and 1 cup reduced-sodium chicken stock. Add 1 cup cooked Barilla PLUS pasta and the juice of 1 lemon and lots of black pepper.

DAY 3
Breakfast
1 serving Chocolate-Strawberry Smoothie, blended with 1 tablespoon wheat germ

Snack
1 apple, sliced, with 4 teaspoons peanut butter

Lunch
Southwestern Veggie Burger Supreme
1 orange
8 ounces sugar-free iced tea

Snack
1 1/2 cups vegetables grilled in olive oil
1 hard-boiled egg

Dinner
1 can Slim-Fast Optima Creamy Milk Chocolate
2 slices Wasa crispbread and 1 ounce cheddar cheese

DAY 4
Breakfast
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread toasted, topped with 1 fried egg, 2 slices turkey
8 ounces water flavored with 1/2 of a squeezed lemon

Snack
1 green apple
5 thin Parmesan cheese slices (about 1 ounce)

Lunch
Grilled turkey burger: Ground turkey meat combined with finely chopped green onions, red peppers, and garlic to form a patty, and grilled. Serve on a seven-grain bun and spread with 2 teaspoons reduced-fat mayonnaise and 1 teaspoon mustard. 2 grilled vegetable kabobs composed of cherry tomatoes, mushroom, zucchini and onion.

Snack
1 can Slim-Fast Optima French Vanilla

Dinner
Bowl of cherries (about 1 cup) with 1/2 banana, sliced, and 1/2 peach, topped with 6-ounce Yoplait Original Harvest Peach yogurt, 3 tablespoons walnuts and 1/2 cup Kashi Go Lean cereal.

DAY 5
Breakfast
Best Life Cheerios Mix: Combine 1/2 cup Cheerios, 2/3 cup Weetabix Crispy Flakes & Fiber, and 1/4 cup All-Bran. Top with 1/2 cup blueberries, 2 tablespoons almonds and 1 cup non-fat milk.

Snack
Iced decaf skim latte (12 ounces)
Small handful of cashews (2-3 tablespoons)

Lunch
2 open-faced turkey melts: for each melt, 1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, spread with 1 teaspoon light mayo, topped with 1 ounce turkey, 2 slices tomato, 2 basil leaves and 1 slice cheddar cheese. Melt in a toaster oven.
Rest of the tomato, sliced
1 cup grapes

Snack
1 ounce dark chocolate

Dinner
Grilled Snapper with Eggplant, Squash and Potatoes
1 cup brown rice

DAY 6
Breakfast
Oprah's Fruit and Yogurt Breakfast

Snack
1/2 whole wheat pita dipped in 1/3 cup hummus

Lunch
Arugula, Grapefruit and Avocado Salad
2 ounces fresh mozzarella stuffed into the remaining 1/2 pita

Snack
2 slices (2 ounces) turkey breast
1 grilled red pepper

Dinner
Slim-Fast Chocolate Banana Smoothie: Blend until smooth: 1 can of Slim-Fast Optima Creamy Milk Chocolate, 1 ripe banana and 6 ice cubes.
3 tablespoons trail mix

DAY 7
Breakfast
1 serving Strawberry Orange Smoothie
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, toasted, with 1 tablespoon peanut butter

Snack
1 slice Wasa crispbread topped with 1 ounce cheddar cheese

Lunch
Fruit bowl: Combine slices of banana, apple, peach and mango with 6-ounce container Yoplait Light Boston Cream Pie yogurt and 3 tablespoons chopped walnuts.

Snack
1 ounce dark chocolate

Dinner
3 cups mixed-lettuce salad tossed with 2 teaspoons olive oil and a splash balsamic vinegar and topped with about 2 ounces grilled shrimp
2 beets, 1 ear roasted corn, 1 sliced tomato and 1/2 roasted pepper 1 scoop homemade mango sorbet
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