1800-Calorie Diet For Children
Notes:
- Boys may need extra food-snacks. See Diet
Snacks and Calorie
Needs For Children
- For Day 1, See: Diet For Children
- Each meal is listed with total calories in brackets; food items have
individual calorie content in brackets.
Day 2
Breakfast - Breakfast Burrito (359 calories)
2 eggs [160]
1 tbsp milk
1 tsp olive or canola oil [45]
4 cherry tomatoes, halved [20]
1/2 green bell pepper, deseeded and thinly sliced [12]
1 whole wheat tortilla [110]
1 tbsp salsa [12]
1. Heat the oil in a non-stick skillet
(pan), add tomatoes, bell pepper, and pepper.
2. Cook for 2-3 minutes then whisk eggs, add to pan and stir until set.
3. Meantime, warm tortilla, fill with egg mixture, top with salsa, roll
and serve.
Snack (165 calories)
Banana and Berry Smoothie
1/2 cup plain low-fat yogurt [70]
1 small banana [70]
1/2 cup fresh/frozen strawberries [25]
Place all ingredients in blender and
process for 1-2 minutes.
Lunch - Ham w/Cream Cheese and Walnuts
on Rye w/Fruit Juice (454 calories)
2 slices pumpernickel/rye bread or whole
wheat bread [150]
2 tbsp low-fat cream cheese [70]
4 chopped walnuts (44)
2 oz deli ham (or turkey) [70]
Sliced cucumber
8 fl oz orange juice [120]
1. Mix the walnuts with the cream cheese
and spread over each slice of bread.
2. Top with ham and cucumber, sandwich and cut into 4 triangles.
3. Serve with fruit juice.
Snack (70 calories)
1 cup of frozen grapes (or any fruit)
Dinner - Mini-Pizza w/Salad, Milk and
Chocolate Banana (550 calories)
1 whole wheat English Muffin [140]
1/4 cup pizza sauce [35]
1/4 cup shredded mozzarella [80]
Selection of chopped veggies (try peppers, corn, mushrooms, broccoli,
onions) [40]
Salad: [80]
Shredded Lettuce
Cherry Tomatoes
Shredded carrot w/raisins
Sliced cucumber
1. Split the muffin and spread both
sides with the pizza sauce.
2. Top with cheese and veggies.
3. Pop in a hot oven for about 8 minutes.
4. Serve with salad.
Dessert:
Banana w/chocolate sauce [175]
Peel and split a banana lengthways,
spread with 1 tbsp Nutella and pop in the microwave for 30 seconds.
Snack (205 calories)
3 reduced-fat Oreo cookies [130]
6 fl oz glass low-fat milk [75]
|