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Calorie Restriction: Meals (also effective as Diabetic Recipes)As noted in the Cautions and Hazards of the Calorie Restriction Society's web site, please lower Calorie intake very gradually. The four daily meals below roughly add up to around 1700 -1800 Calories per day. If you are just beginning CR, this regimen will probably be too low in Calories. To compensate, carefully add extra Calories to each meal (see note below **). Starting a CR lifestyle presents somewhat of a learning curve. Therefore, these meals have deliberately been kept simple to streamline a beginner’s regimen. For the same reason, recipes have not been included here. Recipes or other dietary suggestions may be found in the Recipes section of calorierestriction.org as well as various books by Walford and Sears (see References and Resources ). Use this Quick-Jump Table to Access Each Day's Meal in a Seven-day Week:------------------------------------------------------------------------------- Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 ------------------------------------------------------------------------------- Breakfast: 1 cup (5oz, 145g) Non-fat cottage cheese* 120 calories Total breakfast Calories = 530 Lunch: 5oz (140g) Chicken breast, skinless, boiled, baked or
roasted* 230 calories 1 medium Orange 65 calories Directions: Cook chicken (or other protein) as desired or use canned variety. Add to plate with broccoli and cauliflower. Add olive oil and herbs and spices. Have orange for dessert. Total Lunch Calories = 460 calories Snack:
1 cup non-fat yogurt * 120 calories Total snack = Calories 220 calories Dinner: 2 cups Green, leafy salad (may include lettuce, cabbage,
spinach) 20 calories Directions: Sprinkle vinegar and ½ tbl olive oil and ½ herbs and spices over salad. Sprinkle ¼ tbl olive oil and remaining herbs over fish. Sprinkle remaining olive oil over sweet potato (have this for dessert). Total dinner = Calories 515 calories
Breakfast: 3 hard-boiled eggs (discard two yolks)* 130 calories Total breakfast Calories = 460 Lunch: 4oz (112g) tofu, firm lite (cubed)* 45 calories Nutrition Snack*** (e.g. one Sherm’s MegaMuffin or ¾ Balance bar) 150 calories Directions: Combine all ingredients in bowl. Have Nutrition Snack*** for dessert. Total Lunch Calories = 510 Snack: Nutrition Snack*** (e.g. one Balance bar or two Sherm’s Brownies) 200 calories Dinner: Fruit and Veggie Dip: 1oz or 30g Protein powder (whey, rice, egg or soy)* 110
calories 1 cup Celery, diced 20 calories Directions: In a small bowl, combine protein powder, sour cream tomato sauce, lemon juice, oil, herbs/spices and vinegar, mix thoroughly with fork. In another container, combine cut-up veggies and apple. Use protein-powder combo as a dip. Total dinner = Calories 555
Breakfast: Smoothie-Shake: 1oz (28g) Protein powder (whey, rice, egg or soy)*
100 calories Nutrition Snack (e.g. one Sherm’s Brownie or ½ Balance bar; see Notes below) 100 calories Directions: Combine all Smoothie-Shake ingredients in blender. Serve Nutrition Snack on side. Total breakfast Calories = 450 Lunch: Kale Omelet: 4 Egg whites (liquid whites, such as All Whites brand,
works well)* 120 calories 1 cup or 144g cup blackberries 65 calories Directions: Sprinkle olive oil on non-stick pan and bring up to medium heat. Mix egg, onions, spices and kale in bowl, and pour on heated pan. Cook thoroughly. Top omelet with salsa. Serve with berries and nuts on side. Total Lunch Calories = 505 Snack: 1 cup Skim (non-fat) milk 85 calories Total snack = Calories = 190 Dinner: 1 cup Soup, pea, low salt 165 calories 2 cups Green, leafy salad 20 calories 1 small apple, cored 55 calories Directions: After heating soup, add whey. Combine oil and vinegar and sprinkle over salad. Cut apple as desired and dash on spice. Serve nuts on side. Total dinner = Calories 527 calories Breakfast: Oatmeal: 1 cup Non-fat yogurt 120 calories Directions: Cook oatmeal in water. Add remainder ingredients. Use Calorie-free sweetener if desired. Total breakfast Calories = 500 Lunch: 1cup, 145g or 5oz Non-fat cottage cheese* 120 calories
Total Lunch Calories = 500 Snack: 3.5 oz (100g) Turkey breast, white, deli cut*
110 calories Directions: Spread guacamole over turkey, and eat with toothpick or fork. Have berries for dessert. Total snack = Calories 210 Dinner: Lemon Chicken: 5oz (150g) Chicken breast, skinless/boneless (boiled
or baked) 220 calories 2 cups broccoli and cauliflower, steamed 20 calories 1 cup (5oz) red wine or 2 cups dark grapes 110 calories Directions: Combine yogurt, lemon juice, ½ herbs and spices, ½ olive oil, and baste chicken with this after it is cooked. Sprinkle remainder of olive oil and herbs/spices over steamed veggies. Total dinner = Calories 510 Breakfast: 4 links Soy or 2 links turkey sausages 170 calories 12 nuts (½ oz, 14g) Almonds 80 calories Directions: Cook or heat sausages as directed. Combine Olive oil and herbs/spice mix; sprinkle over egg and sausages. Serve nuts and strawberries on side. Total breakfast Calories = 470
Shrimp salad: 6oz (170g) Shrimp, raw 170 calories Directions: Heat oil in non-stick pan for 2 minutes. Add remaining ingredients, except leafy salad and cabbage, and simmer for 3 to 5 minutes. Pour mixture over veggies. Apple Dessert: 1 small Apple 55 calories Directions: De-core and halve the apple. Sprinkle spice and serve with nuts. Total Lunch Calories = 570
1 cup non-fat Cottage cheese* 120
calories Total snack = Calories 220 Dinner: Ginger Chicken: 3.5oz pre-cooked chicken breast, bnls/sknls, cut into
strips 160 calories 1 large Orange 85 calories Directions: Heat oil in a large non-stick pan (medium heat). Add chicken, wait one minute, then add water, veggies, ginger and walnuts. Continue cooking for 10 – 15 minutes, stirring often; add more water if necessary. Have orange for dessert. Total dinner = Calories 570 Breakfast: ½ cup High-fiber, whole- or multi-grain cereal
60 calories Note: Non-fat yogurt may be substituted for milk. Total breakfast Calories = 480 Lunch: Tuna Salad: 3oz (85g) Tuna, canned in water, low salt* 110 calories
1 Kiwi 55 calories Directions: In a bowl, combine veggies, tuna, yogurt or sour cream, oil, walnuts, herbs and spices. Have kiwi for dessert. Total Lunch Calories = 500 Snack: Nutrition Snack*** (e.g. one Balance bar or two Sherm’s Brownies; see Notes below) 200 calories Dinner: 2 cups Green, leafy salad (may include lettuce, cabbage,
spinach) 20 calories Directions: Sprinkle vinegar and ½ tbl olive oil and ½ herbs and spices over salad. Sprinkle ¼ tbl olive oil and remaining herbs over fish. Sprinkle remaining olive oil over sweet potato (have this for dessert). Total dinner = Calories 515 Breakfast: Omelet: 4 Egg whites (liquid whites, such as All Whites brand,
works well) 120 calories 1 cup or 144g cup blackberries 65 calories Directions: Sprinkle olive oil on non-stick pan and bring up to medium heat. Mix egg, onions, spices and spinach in bowl, and pour on heated pan. Cook thoroughly. Top omelet with salsa. Serve with berries and nuts on side. Total breakfast Calories = 377 Lunch: ¾ breast (5oz, 140g) chicken (skinless, boneless),
or 6oz turkey breast (deli, sliced), or 2 soy patties 200 calories ½ oz, 14g or 10 Almonds or Hazelnuts 80 calories
Directions: Heat or cook chicken, turkey or soy patties. Put on single slice of bread, spread guacamole or mashed avocado, add herbs and spices. Add tomato. Complete sandwich by adding lettuce leaves. Serve nuts on side and have cantaloupe for dessert. Total Lunch Calories = 520 Snack: Nutrition Snack*** (e.g. one Balance bar or two Sherm’s Brownies) 200 calories
Chili: 1 cup soy “hamburger” or lean ground turkey
(cooked) 235 calories 1oz (28g) non-fat or soy cheese, grated or sliced 30 calories 1 Kiwi 55 Directions: Use ½ the olive oil to sauté bell pepper and onion in non-stick pan for 1 min. Then, add remaining oil, spices, ground protein, beans, lemon juice and water to sautéed mix and simmer in pan for 10 to 15 minutes. Top with grated cheese and serve. Have Kiwi for dessert. Total dinner = Calories 648 These meals are merely suggestions. Once you become familiar with nutritious, low-Calorie food choices, such as the ones above, menu and meal combinations are endless … so be creative! * Vegetarians and Vegans ** Adding extra Calories If you are losing more than 1 pound per week, you may be cutting Calories too fast. One may add Calories by including extra nuts, olive oil or fruit. Alternatively, Nutrition Snacks*** may added – they are a good choice since one knows exactly how many Calories are in each serving. top of page *** Nutrition Snacks: Bars,
Muffins, Shakes and Mixes It is understandable that the convenience of commercial products may be desirable at times. The following products appear to be the least processed of the numerous brands available; they may be found in grocery or health-food stores: Balance Bar (200 Calories per bar): there are several varieties offered by this brand; all are “Zone” balanced. The Outdoor bar seems best due to better-quality ingredients, least saturated fat and lack of vitamin/mineral fortification (you should be getting plenty from the remainder of your diet; otherwise, take a multivitamin). The Almond Brownie is also acceptable; however, it is fortified. Nutribiotic ProZone bars and mixes (around 200 Calories per bar or mix serving): There are several varieties offered by this brand; all are “Zone” balanced. Like the Balance Outdoor bar, the ProZone bars and shake mixes contain quality ingredients and are not fortified. Rebar (160 Calories per bar): Includes high-quality organic vegetable and fruit ingredients. It does not contain protein or fat. If using this product one may add, for example, raw almonds and non-fat yogurt, to “balance” the meal. Balance Bar Trail Mix Bars - Fruit & Nut (210 Calories per bar): Includes organic and/or other high-quality ingredients in their meal-replacement bars. They also make a fruit/soy protein drink. top of page **** Herbs and Spices |
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