Nutrition

Low/high calorie meal plans

Re-arrange your diet with the Hers high and low calorie meal plans.

salad and sandwich

Diet-Day Meal Plan
Eat about 1,400 calories a day for two weeks, following a meal plan like the one below. Vary the sources of lean proteins and complex carbohydrates, but maintain the general nutrient breakdown of calories, protein, carbohydrates and fat. Then eat more for two weeks, keeping your intake moderate and focusing on nutrient-dense foods, to let your metabolism return to normal before cutting calories again.

Breakfast
1 cup nonfat yogurt with
1/2 cup berries
1 cup cooked oatmeal
Coffee
Water

Snack #1 Orange
Water

Lunch
Sandwich:
3 oz. chicken breast, sliced
2 slices whole-wheat bread
1 Tbsp. mustard
Half tomato, sliced
Green salad with
1 tsp. olive oil
1 tsp. vinegar
Water

Snack #2
Protein shake

Dinner
5 oz. halibut steak, grilled
1 cup cooked vegetables (carrots, broccoli and cauliflower) with
1/2 cup tomato sauce
1 small sweet potato with
1 tsp. healthy margarine
Water

Snack #3
1 cup low-fat milk
Water

DAILY TOTALS: 1,452 calories, 120 g protein, 180 g carbohydrate, 28 g fat.

Higher-Calorie Meal Plan

Breakfast 1/2 cup EggBeaters, scrambled with chives in nonstick pan
English muffin, toasted, with
1 tsp. low-sugar fruit spread
2 kiwifruit
Water

Snack #1
1 cup nonfat, sugar-free yogurt with
1/2 cup blueberries

Lunch
Sandwich:
2 slices whole-wheat bread
3 oz. lean deli roast beef
1 Tbsp. mustard
1 Tbsp. low-fat mayonnaise
Salad:
1 cup mixed greens
1 tomato, chopped
2 Tbsp. fat-free salad dressing
1/2 cup prepared tabouli
Water

Snack #2 Meal-replacement bar (40/30/30, about 200 calories)
1 cup nonfat milk
1 apple

Dinner
Stir-fry:
1 cup cooked brown rice
3.5 oz. fish
1/2 cup green beans
1/2 cup carrot, sliced diagonally
1/2 cup red or green bell pepper strips
1/2 cup sliced onion
1 Tbsp. peanut oil
2 Tbsp. soy or teriyaki sauce (or to taste)
1 sweet potato, baked
Water

Snack #3
Fruit smoothie:
1 cup nonfat milk
6 oz. orange juice
1 banana
1 scoop protein powder
flavorings to taste
(blend with 2 ice cubes)

DAILY TOTALS: 2,298 calories, 146 g protein, 352 g carbohydrate, 34 g fat.

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