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8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 1
Breakfast Quantity Measurement Banana - med 8" 0.5 each Cinch - Vanilla Shake w/Nonfat Milk 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 323 3 51 25 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Apple - medium with peel 0.5 each Cinch bar - Lemon Cranberry 1 each Peanut Butter - all natural smooth style 1 table spoon
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 266 11 29 14 Dinner Quantity Measurement
Brown Rice - cooked 0.25 cup Oil, olive, salad or cooking 1 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, home recipe, vinegar and 1 1 tablespoon
* Salsa Chicken 1.5 Serving Squash, summer, zucchini, includes skin, 1 1 cup, chopped
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 652 36 35 49
Daily Total: 1520 53 156 112
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 2
Breakfast Quantity Measurement Cinch - Vanilla Shake w/Nonfat Milk 1 cup Strawberries, raw 1 1 cup, halves
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 319 3 50 26 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Cinch bar - Peanut Butter Crunch 1 each Nuts, almonds, dry roasted, with salt 1 1 oz (22 whole kernels) Orange - medium 0.5 each
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 334 18 29 17 Dinner Quantity Measurement
* Green Beans 2 Serving Nuts, almonds, blanched 1 1 tablespoon
* Roast Pork 1 Serving Salad - sm. garden w/tomato, onion 1 small Salad dressing, french dressing, 2 1 tablespoon Spaghetti - wheat, cooked, DiGiorno 0.25 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 577 32 43 33
Daily Total: 1510 56 160 100
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 3
Breakfast Quantity Measurement Cinch - Vanilla Shake w/Nonfat Milk 1 cup Orange - medium 1 each
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 339 3 55 26 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Cinch bar - Peanut Butter Crunch 1 each Pita - wheat 0.5 each Turkey Breast / White Meat 2 ounce(s)
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 244 4 23 28 Dinner Quantity Measurement
Brown rice - cooked 0.33 cup Nuts, almonds, blanched 1 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, home recipe, vinegar and 2 1 tablespoon
* Stir Fry Chicken & Vegetables 1.25 Serving Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 620 37 44 29 Daily Total: 1483 47 160 107
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 4
Breakfast Quantity Measurement Apple - medium with peel 1 each Cinch - Vanilla Shake w/Nonfat Milk 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 351 4 59 25 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Cinch bar - Chocolate Decadence 1 each Crackers, wheat, regular 5 1 cracker Hummus, commercial 0.25 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 271 11 30 16 Dinner Quantity Measurement
Broccoli, cooked, boiled, drained, without 1 0.5 cup, chopped * Broiled Flank Steak 1 Serving Nuts, pecans, dry roasted, with salt added 0.5 1 oz Potatoes, mashed, home-prepared, whole 0.25 1 cup Salad - sm. garden w/tomato, onion 1 small Salad dressing, french dressing, 2 1 tablespoon
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 593 37 37 30
Daily Total: 1496 54 165 95
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 5
Breakfast Quantity Measurement Cinch - Vanilla Shake w/Nonfat Milk 1 cup Melons, cantaloupe, raw 0.5 1 cup, balls
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 300 3 45 25 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Apple - medium with peel 0.5 each Cheese, low fat, cheddar or colby 2 1 oz Cinch bar - Peanut Butter Crunch 1 each
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 269 7 27 24 Dinner Quantity Measurement
Brown Rice - cooked 0.25 cup * Foil Baked Lemon Fish 1 Serving Margarine-like spread, SMART BALANCE 1 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, italian dressing, reduced 2 1 tablespoon
* Vegetable Medley 2 Serving Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 686 35 47 49
Daily Total: 1535 48 156 123
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 6
Breakfast Quantity Measurement Blueberries, raw 1 1 cup Cinch - Vanilla Shake w/Nonfat Milk 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 353 3 59 26 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Cinch bar - Lemon Cranberry 1 each Nuts, almonds, dry roasted, with salt 1 1 oz (22 whole kernels) Peanuts, all types, dry-roasted, with salt 1 1 oz
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 455 32 27 23 Dinner Quantity Measurement
* Broiled Tomato 1 Serving Couscous, cooked 0.25 1 cup, cooked
* Roast Turkey 1 Serving Salad - sm. garden w/tomato, onion 1 small Salad dressing, home recipe, vinegar and 1 1 tablespoon
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 465 18 41 34 Daily Total: 1553 56 165 107
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 7
Breakfast Quantity Measurement Cinch - Vanilla Shake w/Nonfat Milk 1 cup Strawberries, raw 1 1 cup, halves
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 319 3 50 26 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Cinch bar - Chocolate Decadence 1 each Crackers, wheat, regular 5 1 cracker Mayonnaise - low fat 1 table spoon Tuna Solid White -Water Sm. can 4 ounce(s)
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 332 8 27 41 Dinner Quantity Measurement
Nuts, almonds, blanched 2 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, french dressing, 2 1 tablespoon
* Vegetable Frittata 1.5 Serving Vegetable juice - V8, no salt 6 fluid ounce(s)
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 574 31 41 34
Daily Total: 1505 45 156 125
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 8
Breakfast Quantity Measurement Cinch - Vanilla Shake w/Nonfat Milk 1 cup Peaches, canned, water pack, solids and 0.5 1 cup, halves or slices
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 299 3 45 25 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Apple - medium with peel 1 each Cinch bar - Chocolate Decadence 1 each Peanut Butter - all natural smooth style 1 table spoon
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 306 11 39 14 Dinner Quantity Measurement
* Baked Salmon 1.5 Serving Broccoli, cooked, boiled, drained, without 1 0.5 cup, chopped Cauliflower, cooked, boiled, drained, 1 0.5 cup (1" pieces) Nuts, almonds, blanched 1 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, home recipe, vinegar and 1 1 tablespoon Tomatoes, red, ripe, raw, year round 5 1 cherry
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 635 36 30 43
Daily Total: 1520 53 155 106
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 10
Breakfast Quantity Measurement Blueberries, raw 1 1 cup Cinch - Vanilla Shake w/Nonfat Milk 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 353 3 59 26 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Banana - med 8" 0.5 each Cinch bar - Lemon Cranberry 1 each Cottage Cheese - 1% fat 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 337 5 35 39 Dinner Quantity Measurement
Beef, ground, 95% lean meat / 5% fat, 1 1 serving (3 oz) Salad - sm. garden w/tomato, onion 1 small Salad dressing, home recipe, vinegar and 2 1 tablespoon
* Tomato & Mozzarella 1 Serving Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 512 36 15 31 Daily Total: 1482 48 147 119
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 11
Breakfast Quantity Measurement Banana - med 8" 0.5 each Cinch - Vanilla Shake w/Nonfat Milk 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 323 3 51 25 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Cinch bar - Chocolate Decadence 1 each Mayonnaise - low fat 1 table spoon Pita - wheat 0.5 each Turkey Breast / White Meat 1 ounce(s)
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 221 4 27 20 Dinner Quantity Measurement
Egg, whole, cooked, hard-boiled 1 1 large Ham, sliced, extra lean 1 3 slices 1 NLEA serving Lettuce, iceberg (includes crisphead 2 1 cup, shredded or chopped Margarine-like spread, SMART BALANCE 1 1 tablespoon Nuts, almonds, blanched 2 1 tablespoon Rolls, dinner, wheat 1 1 roll (1 oz) Salad dressing, thousand island, 2 1 tablespoon Tomatoes, red, ripe, raw, year round 5 1 cherry Turkey Breast / White Meat
3
ounce(s)
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 677 40 30 51 Daily Total: 1500 50 146 121
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 12
Breakfast Quantity Measurement Cinch - Vanilla Shake w/Nonfat Milk 1 cup Strawberries, raw 1 1 cup, halves
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 319 3 50 26 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Cinch bar - Peanut Butter Crunch 1 each Crackers, wheat, regular 5 1 cracker Hummus, commercial 0.25 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 281 11 30 16 Dinner Quantity Measurement
* Baked Tomato & Cheese Casserole 0.5 Serving Garlic, raw 1 1 clove Green beans - string, boiled & drained 4 ounce(s) Nuts, almonds, blanched 1.5 1 tablespoon Oil, olive, salad or cooking 1 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, italian dressing, 2 1 tablespoon
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 610 37 53 20
Daily Total: 1490 55 171 85
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 13
Breakfast Quantity Measurement Cinch - Vanilla Shake w/Nonfat Milk 1 cup Grapefruit - pink or red 4" diam. 0.5 each
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 316 3 50 25 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Apple - medium with peel 0.5 each Cheese, low fat, cheddar or colby 2 1 oz Cinch bar - Chocolate Decadence 1 each
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 259 7 27 24 Dinner Quantity Measurement
Broccoli, cooked, boiled, drained, without 0.5 0.5 cup, chopped Carrots, cooked, boiled, drained, without 0.5 0.5 cup slices
* Honey Pecan Chicken 1.25 Serving Nuts, almonds, blanched 1 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, french dressing, 2 1 tablespoon
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 643 31 51 43
Daily Total: 1497 44 165 117
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.
8/13/2019 1500 Calories Recipes
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Daily Calorie Level: 1500 Calories Meal Plan Goal: Weight Loss Meal Type: Regular
Day 14
Breakfast Quantity Measurement Banana - med 8" 0.5 each Cinch - Vanilla Shake w/Nonfat Milk 1 cup
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 323 3 51 25 Lunch Quantity Measurement
Cinch - Chocolate Shake w/Nonfat Milk 1 cup Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 280 3 38 25 Afternoon Snack Quantity Measurement
Apple - medium with peel 1 each Cinch bar - Chocolate Decadence 1 each Peanut Butter - all natural smooth style 1 table spoon
Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 306 11 39 14 Dinner Quantity Measurement
Cheese, low fat, cheddar or colby 2 1 oz Nuts, almonds, blanched 2 1 tablespoon Salad - sm. garden w/tomato, onion 1 small Salad dressing, french dressing, reduced 2 1 tablespoon
* Spanish Style Eggs 1 Serving Calories Fat (g) Carbs (g) Protein (g)
Meal Total: 583 33 32 43 Daily Total: 1491 50 164 106
* Cinch recipes are available for download at www.cinchclub.com.
NOTE: The total number of calories in the meal plan will vary slightly from day to day. Therefore, the daily calorie totals for each day maynot exactly match your daily calorie target.