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Education   \nFood and Nutrition Services  \n1,000 Calories a Day: Sample Diet  \nThree-day menu  \nDay 1  \n\n| Meal | Foods | Nutrients |\n| --- | --- | --- |\n| Breakfast | • 1 cup fat-free or 1% cottage cheese • 1 cup blueberries | 240 calories\u003Cbr>28 g protein\u003Cbr>26 g carbohydrate\u003Cbr>4 g fiber |\n| Lunch | • 4 ounces baked or grilled chicken breast (or 1 cup diced breast meat)\u003Cbr>• 1 cup fresh or frozen green beans, steamed\u003Cbr>• ⅓ cup steamed brown rice | 290 calories\u003Cbr>40 g protein\u003Cbr>23 g carbohydrate\u003Cbr>5 g fiber |\n| Snack | • Kashi TLC Chewy Granola bar | 140 calories\u003Cbr>7 g protein\u003Cbr>20 g carbohydrate\u003Cbr>4 g fiber |\n| Dinner | • Chinese Chicken Salad\u003Cbr>• 3 cups romaine lettuce, chopped\u003Cbr>• ½ cup cilantro leaves, shredded\u003Cbr>• ¼ cup scallions, chopped\u003Cbr>• 2 tablespoons almonds, sliced or slivered\u003Cbr>• 3 ounces chicken breast, roasted and cubed\u003Cbr>• 1 tablespoon Trader Joe’s Lemon Ginger Sesame Dressing or Newman’s Own Lighten Up Sesame Ginger Vinaigrette | 290 calories\u003Cbr>32 g protein\u003Cbr>19 g carbohydrate\u003Cbr>5 g fiber |\n| Snack | • 1 medium fresh peach (about 3 ounces) | 40 calories\u003Cbr>1 g protein\u003Cbr>11 g carbohydrate 2 g fiber |\n| Tota l for Day |  | 1,000 calories\u003Cbr>108 g protein\u003Cbr>100 g carbohydrate\u003Cbr>20 g fiber |\n\nDay 2  \n\n| Meal | Foods | Nutrients |\n| --- | --- | --- |\n| Breakfast | Granola Berry Yogurt\u003Cbr>• 1 cup fat-free plain Greek style yogurt • ½ cup blueberries or sliced strawberries • ½ cup Kashi GoLean high protein, high fiber cereal (6 to 8 g protein in ½ cup) | 235 calories\u003Cbr>20 g protein\u003Cbr>42 g carbohydrate\u003Cbr>8 g fiber |\n| Lunch | Grilled Chicken and Pineapple Sandwich\u003Cbr>• 4 ounces skinless, boneless chicken breast\u003Cbr>• ½ teaspoon salt\u003Cbr>• ¼ teaspoon freshly ground black pepper\u003Cbr>• ¼ cup fresh lime juice (about 2 limes)– brush chicken and pineapple with juice while cooking\u003Cbr>• ½-inch-thick slice pineapple, grilled (mango is good too)\u003Cbr>• 1 medium whole-wheat hamburger bun, toasted\u003Cbr>• 2 large basil leaves | 290 calories\u003Cbr>30 g protein\u003Cbr>30 g carbohydrate\u003Cbr>4 g fiber |\n| Dinner | Maple-lemon Glaze Grilled Salmon with Vegetable Stir-fry and Cous Cous\u003Cbr>• 5 ounces salmon (best if wild)\u003Cbr>• 10-minute marinade, about 1 tablespoon each of:\u003Cbr>- lemon juice\u003Cbr>- 1ight maple syrup\u003Cbr>- cider vinegar (with no salt added)\u003Cbr>• ½ cup fresh or frozen green beans\u003Cbr>• ½ cup sliced red peppers\u003Cbr>• ½ cup broccoli or cauliflower florets\u003Cbr>• ⅓ cup whole-wheat cous cous | 390 calories\u003Cbr>47 g protein\u003Cbr>23 g carbohydrate\u003Cbr>5 g fiber |\n| Snack | • 1 medium fresh peach (about 3 ounces)\u003Cbr>• ½ cup fat-free plain cottage cheese | 100 calories\u003Cbr>15 g protein\u003Cbr>15 g carbohydrate\u003Cbr>2 g fiber |\n| Tota l for Day |  | 1,015 calories\u003Cbr>112 g protein\u003Cbr>110 g carbohydrate\u003Cbr>19 g fiber |\n\nQuestions?  \nYour questions are important. Call your doctor or health care provider if you have questions or concerns. UWMC clinic staff are also available to help.  \nYour Dietitian or Diet Technician:  \n\n|  |\n| --- |\n|  |\n|  |\n\nDay 3  \n\n| Meal | Foods | Nutrients |\n| --- | --- | --- |\n| Breakfast | Eggs and Bacon\u003Cbr>• 2 large eggs, poached, or scrambled or\u003Cbr>fried using olive oil cooking spray • 1 slice Canadian bacon (1 ounce)\u003Cbr>• ½ whole-wheat English muffin | 290 calories\u003Cbr>21 g protein\u003Cbr>15 g carbohydrate\u003Cbr>2 g fiber |\n| Lunch | • Wendy’s small chili or 1 cup Campbell’s Roadhouse Beef and Bean Chili Soup\u003Cbr>• ½ whole-wheat English muffin\u003Cbr>• Add ½ cup fresh or frozen green beans | 300 calories\u003Cbr>21 g protein\u003Cbr>38 g carbohydrate 10 g fiber |\n| Dinner | Ancho-rubbed Flank Steak with Roasted Vegetables\u003Cbr>• 4 ounces flank steak rubbed and pan fried with light olive oil\u003Cbr>• Ancho Rub:\u003Cbr>- ½ teaspoon brown sugar\u003Cbr>- ½ teaspoon ancho chili powder\u003Cbr>- ¼ teaspoon ground cumin\u003Cbr>• Roasted vegetables:\u003Cbr>- 1 zucchini, thickly sliced\u003Cbr>- ½ cup cherry tomatoes\u003Cbr>- 1 cup sliced asparagus\u003Cbr>Toss vegetables with light olive oil, sal","cbCaij9d6qQWd4W7","https://ap.wps.com/l/cbCaij9d6qQWd4W7","pdf",129336,"English","# 1,000 Calories a Day: Sample Diet\n## Three-day menu\n### Day 1\n### Day 2\n### Day 3","[{\"question\":\"What does the 1,000 Calories a Day sample diet include?\",\"answer\":\"It includes breakfast, lunch, dinner, and snacks for each of three days. Each meal lists foods and nutrient amounts such as calories, protein, carbohydrates, and fiber.\"},{\"question\":\"How is the daily total calculated in the menu?\",\"answer\":\"Each day provides a “Total for Day” line that summarizes the day’s calories, protein, carbohydrates, and fiber. The goal is roughly 1,000 calories per day.\"},{\"question\":\"Who can patients contact for questions about the diet?\",\"answer\":\"The handout directs patients to call their doctor or health care provider with concerns. It also notes that UWMC clinic staff and the dietitian or diet technician are available for help.\"}]","1,000 Calories a Day - Sample Diet - Three-day Menu | PDF",1790544944]