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Allergy Menus

Updated on January 23, 2018
Source

The one day Sample Menus provided here are to help guide you in healthy menu planning within the restriction of an allergy. All menus follow guidelines suggested for good health and to meet nutritional needs. We suggest that 3 meals per day be taken. Snacks are included in the higher calorie meal plans. Sample Menus are given for two calorie levels, 1400 for children and 2000 for adults. If more calories are needed for weight maintenance or weight gain, additional snacks or larger portions can be taken. For lower calories, simply reduce portion sizes.

The calorie distribution of these meal plans is approximately 30% fat, 20% protein, and 50% carbohydrate. Plant foods high in fiber as well as vitamins and minerals are used liberally for a balanced diet. As allergies can limit food selections, it is important to discuss the need for a vitamin and mineral supplement with your physician or dietitian.

1400 calories

Wheat Free

Breakfast

  • Apple Cinnamon Oatmeal - Peel and core 1 apple and cut into small chunks. Add apple, ground cinnamon to taste, and 2/3 cup water to 1/3 cup quick-cooking or regular oatmeal, and cook according to package directions omitting salt. Top with 1/4 cup low fat 1% milk.
  • Juice - 1/2 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Wrap - Layer 1 small wheat-free corn tortilla with 1/3 cup tomato salsa, 2 ounces roasted boneless, skinless chicken breast, and 1/2 ounces grated Monterey jack cheese, or similar cheese of your choice, containing about 50 calories and 4 grams of fat. Melt cheese in toaster oven or under broiler until bubbly. Note: Make sure your ingredients contain no wheat products.
  • Crunchy Carrots - 1/2 cup baby carrots or carrot sticks.
  • Milk - 1 cup low fat 1% milk.

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Fruity Rice Medley - Use 1 serving of Fruity Rice Medley recipe.
  • Lemon Pepper Broccoli - Top 1/2 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and seasoned with lemon pepper to taste.
  • Fruit - Mix 2/3 cup pineapple chunks packed in water or juice into 2/3 cup nonfat plain yogurt.

Daily Totals:
Percent Fat: 26.6
Total Fat: 43 grams
Saturated Fat: 11 grams
Cholesterol: 136 milligrams
Sodium: 956 milligrams
Protein: 84 grams
Carbohydrates: 182 grams
Dietary Fiber: 21 grams
Vitamin A: 428%
Vitamin C: 275%
Calcium: 120%
Iron: 55%


Gluten Free

Breakfast

  • Cereal with Fruit - Top 1 cup puffed rice cereal with 1/2 sliced banana and 1/2 cup low fat 1% milk.
  • Juice - 1/2 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Pizza - Layer 1 small wheat-free corn tortilla with 1/3 cup tomato salsa, 2 ounces roasted boneless, skinless chicken breast, and 1/2 ounces grated Monterey jack cheese, or similar cheese of your choice, containing about 50 calories and 4 grams of fat. Melt cheese in toaster oven or under broiler until bubbly. Note: Make sure your ingredients contain no wheat products.
  • Crunchy Carrots - 1 cup baby carrots or carrot sticks.
  • Milk - 1 cup low fat 1% milk.

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Fruity Rice Medley - Use 1 serving of Fruity Rice Medley recipe.
  • Lemon Pepper Broccoli - Top 1/2 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and season with lemon pepper to taste.
  • Yogurt with Fruit - Mix 2/3 cup pineapple chunks packed in water or juice into 2/3 cup nonfat plain yogurt.

Daily Totals:
Percent Fat: 27.1
Total Fat: 43 grams
Saturated Fat: 11 grams
Cholesterol: 139 milligrams
Sodium: 1024 milligrams
Protein: 85 grams
Carbohydrates: 176 grams
Dietary Fiber: 17 grams
Vitamin A: 785%
Vitamin C: 287%
Calcium: 125%
Iron: 50%


Gluten and Lactose Free

Breakfast

  • Cereal with Fruit - Top 1 cup puffed rice cereal with 1/2 sliced banana and 1/2 cup Lactaid 100 low fat 1% milk (lactose free).
  • Juice - 3/4 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Wrap - Down middle of 1 small wheat-free corn tortilla place 1/2 cup romaine lettuce, 1/3 cup tomato salsa, and 2 ounces roasted boneless, skinless chicken breast, and wrap according to package directions. Note: Make sure your ingredients contain no wheat products.
  • Crunchy Carrots - >1 cup baby carrots or carrot sticks.
  • Milk - 1 cup Lactaid 100 low fat 1% milk (lactose free).

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Fruity Rice Medley - Use 1 serving of Fruity Rice Medley recipe.
  • Lemon Pepper Broccoli - Top 3/4 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and seasoned with lemon pepper to taste.
  • Garden Salad - Serve a small salad of 1 cup mixed greens, 1/4 cup cucumber, and 1/4 whole red bell pepper sliced tossed with 1 teaspoon olive oil and 2 teaspoons balsamic vinegar.
  • Fruit - 2/3 cup pineapple chunks packed in water or juice.

Daily Totals:
Percent Fat: 27.4
Total Fat: 44 grams
Saturated Fat: 9 grams
Cholesterol: 147 milligrams
Sodium: 867 milligrams
Protein: 84 grams
Carbohydrates: 178 grams
Dietary Fiber: 20 grams
Vitamin A: 887%
Vitamin C: 499%
Calcium: 134%
Iron: 57%


Milk Free

Breakfast

  • Cereal with Fruit - Top 1 cup Whole Grain Total cereal (fortified with calcium) with 1/2 sliced medium banana and 1/2 cup calcium fortified soy milk, such as Edensoy Extra.
  • Juice - 1/2 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Wrap - Place down the middle of a 1 8" diameter flour tortilla with 1/2 cup romaine lettuce, 1/3 cup tomato salsa, and 2 ounces roasted boneless, skinless chicken breast, and wrap according to package directions.
  • Crunchy Carrots - 1 cup baby carrots or carrot sticks.
  • Milk - 1 cup calcium fortified soy milk, such as Edensoy Extra.

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Couscous and Dried Fruit Salad - Use 1 serving of Couscous and Dried Fruit Salad recipe.
  • Lemon Pepper Broccoli - Top 3/4 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and seasoned with lemon pepper to taste.
  • Fruit - 2/3 cup pineapple chunks packed in water or juice.

Daily Totals:
Percent Fat: 26.7
Total Fat: 43 grams
Saturated Fat: 8 grams
Cholesterol: 109 milligrams
Sodium: 1290 milligrams
Protein: 80 grams
Carbohydrates: 186 grams
Dietary Fiber: 18 grams
Vitamin A: 428%
Vitamin C: 333%
Calcium: 103%
Iron: 187%


Lactose Free

Breakfast

  • Apple Cinnamon Oatmeal - Peel and core 1 apple and cut into small chunks. Add apple, ground cinnamon to taste, and 2/3 cup water to 1/3 cup quick-cooking or regular oatmeal, and cook according to package directions omitting salt. Top with 1/4 cup Lactaid 100 low fat 1% milk (lactose free).
  • Juice - 1/2 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Wrap - Down the middle of a 1 8" diameter flour tortilla place 1/2 cup romaine lettuce, 1/3 cup tomato salsa, and 2 ounces roasted boneless, skinless chicken breast, and wrap according to package directions.
  • Crunchy Carrots - 1 cup baby carrots or carrot sticks.
  • Milk - 1 cup Lactaid 100 low fat 1% milk (lactose free).

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Couscous and Dried Fruit Salad - Use 1 serving of Couscous and Dried Fruit Salad recipe.
  • Lemon Pepper Broccoli - Top 1/2 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and seasoned with lemon pepper to taste.
  • Garden Salad - Serve a small salad of 1 cup mixed greens, 1/4 cup cucumber, and 1/4 whole red bell pepper sliced tossed with 1 teaspoon olive oil and 2 teaspoons balsamic vinegar.
  • Fruit - 1/2 cup pineapple chunks packed in water or juice.

Daily Totals:
Percent Fat: 27.5
Total Fat: 45 grams
Saturated Fat: 9 grams
Cholesterol: 120 milligrams
Sodium: 1066 milligrams
Protein: 76 grams
Carbohydrates: 188 grams
Dietary Fiber: 26 grams
Vitamin A: 874%
Vitamin C: 444%
Calcium: 114%
Iron: 60%


Corn Free

Breakfast

  • Apple Cinnamon Oatmeal - Peel and core 1 apple and cut into small chunks. Add apple, ground cinnamon to taste, and 2/3 cup water to 1/3 cup quick-cooking or regular oatmeal, and cook according to package directions omitting salt. Top with 1/4 cup low fat 1% milk.
  • Juice - 1/2 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Pita - Stuff 1/2 corn-free pita pocket with 1/2 cup romaine lettuce, 1/3 cup tomato salsa, 2 ounces roasted boneless, skinless chicken breast, and 1/2 ounce thinly sliced Monterey jack cheese, or similar cheese of your choice, containing about 50 calories and 4 grams of fat. Note: Make sure your ingredients contain no corn products.
  • Crunchy Carrots -1/2 cup baby carrots or carrot sticks.
  • Milk - 1 cup low fat 1% milk.

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Couscous and Dried Fruit Salad - Use 1 serving of Couscous and Dried Fruit Salad recipe.
  • Lemon Pepper Broccoli - Top 1/2 cup steamed broccoli florets or spears with 1 teaspoon corn-free reduced calorie tub margarine and season with lemon pepper to taste. Note: Select margarine with no corn products.
  • Yogurt with Fruit - Mix 1/2 cup pineapple chunks packed in water or juice into 1/2 cup nonfat plain yogurt.

Daily Totals:
Percent Fat: 28.7
Total Fat: 46 grams
Saturated Fat: 11 grams
Cholesterol: 135 milligrams
Sodium: 1049 milligrams
Protein: 85 grams
Carbohydrates: 171 grams
Dietary Fiber: 21 grams
Vitamin A: 428%
Vitamin C: 267%
Calcium: 110%
Iron: 54%


Soy Free

Breakfast

  • Apple Cinnamon Oatmeal - Peel and core 1 apple and cut into small chunks. Add apple, ground cinnamon to taste, and 2/3 cup water to 1/3 cup quick-cooking or regular oatmeal, and cook according to package directions omitting salt. Top with 1/4 cup low fat 1% milk.
  • Juice - 1/2 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Pita - Stuff 1/2 pita pocket with 1/2 cup romaine lettuce, 1/3 cup tomato salsa, 2 ounces roasted boneless, skinless chicken breast, and 1/2 ounce thinly sliced Monterey jack cheese, or similar cheese of your choice, containing about 50 calories and 4 grams of fat. Note: Make sure your ingredients contain no soy products.
  • Crunchy Carrots - 1/2 cup baby carrots or carrot sticks.
  • Milk - 1 cup low fat 1% milk.

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Couscous and Dried Fruit Salad - Use 1 serving of Couscous and Dried Fruit Salad recipe.
  • Lemon Pepper Broccoli - Top 1/2 cup steamed broccoli florets or spears with 1 teaspoon butter and season with lemon pepper to taste.
  • Yogurt with Fruit - Mix 1/2 cup pineapple chunks packed in water or juice into 1/2 cup nonfat plain yogurt.

Daily Totals:
Percent Fat: 27.9
Total Fat: 45 grams
Saturated Fat: 13 grams
Cholesterol: 146 milligrams
Sodium: 1087 milligrams
Protein: 83 grams
Carbohydrates: 182 grams
Dietary Fiber: 21 grams
Vitamin A: 426%
Vitamin C: 267%
Calcium: 110%
Iron: 55%





2000 calories

Wheat Free

Breakfast

  • Egg - Spray a nonstick skillet with vegetable oil spray and use 1 large egg to prepare scrambled egg, or prepare egg by your favorite method.
  • Oatmeal with Berries - Prepare 1/2 cup quick cooking or regular oatmeal according to package directions omitting salt. Top with 3/4 cup fresh or frozen unsweetened berries of your choice and 1/4 cup low fat 1% milk.
  • Juice - 1 cup calcium enriched orange juice.

Lunch

  • Chicken Salsa Corn Quesadilla - Preheat a nonstick skillet over medium heat. Place 1 small wheat-free corn tortilla in skillet, and top with 1 1/2 ounces grated low fat cheddar cheese, or similar low fat cheese of your choice, containing about 75 calories and 3 grams of fat, 1/3 cup of your favorite tomato salsa, and 3 ounces thinly sliced grilled or roasted boneless, skinless chicken breast. Top with remaining corn tortilla. When the bottom tortilla starts to brown, flip the whole stack and continue cooking until the remaining tortilla starts to brown. Remove from heat and cut into quarters to serve. Note: Make sure your ingredients contain no wheat products.
  • Black Bean and Corn Salad - Prepare salad by heating 1 teaspoon canola oil in a nonstick skillet. Saute 1/2 cup chopped onion and 1/2 cup chopped red or green bell pepper for 3 minutes. Add 1/2 cup cooked black beans, 1/2 cup corn kernels, 1/2 teaspoon ground cumin, and 2 teaspoons chopped cilantro or parsley, and stir until heated. Serve over 1 cup romaine lettuce leaves.
  • Fruit - 1 medium pear, or similar fruit of your choice.

Snack

  • Veggies and Dip - 1 1/2 cups baby carrots and 2 tablespoons of hummus.

Dinner

  • Broiled Salmon - 4 ounces broiled, grilled, or baked salmon, or similar fish of your choice containing about 200 calories and less than 9 grams of fat. Serve with lemon wedge.
  • Mixed Rice and Dried Fruit Medley - Combine 1/3 cup cooked brown rice, 1/3 cup cooked wild rice, 4 tablespoons diced dried fruits such as currants, cranberries, or apricots, 1 tablespoon slivered almonds, 2 tablespoons diced red bell pepper, and 2 thinly sliced scallions. Toss with 1 teaspoon olive oil, 2 teaspoons lime juice, and 1/2 teaspoon dried tarragon, or herb of your choice.
  • Lemon Pepper Broccoli - Top 1 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and seasoned with lemon pepper to taste.
  • Yogurt with Fruit - Mix 3/4 cup pineapple chunks packed in water or juice into 1 cup nonfat plain yogurt.

Daily Totals:
Percent Fat: 20.1
Total Fat: 46 grams
Saturated Fat: 8 grams
Cholesterol: 354 milligrams
Sodium: 1403 milligrams
Protein: 124 grams
Carbohydrates: 290 grams
Dietary Fiber: 46 grams
Vitamin A: 1217%
Vitamin C: 660%
Calcium: 152%
Iron: 99%



Gluten Free

Breakfast

  • Egg - Spray a nonstick skillet with vegetable oil spray and use 1 large egg to prepare scrambled egg, or prepare by your favorite method.
  • Cereal with Berries - Top 1 1/2 cups Puffed Rice Cereal with 3/4 cup fresh or frozen unsweetened berries and 1/2 cup skim milk.
  • Juice - 1 cup calcium enriched orange juice.

Lunch

  • Chicken Salsa Corn Wraps - Warm 2 small corn tortillas in the toaster oven or oven. Down the center of each tortilla place 1/2 cup romaine lettuce leaves, 1 1/2 ounces thinly sliced grilled or roasted boneless, skinless chicken breast, 1/4 ounce thinly sliced low fat cheddar cheese, 2 tablespoons finely diced ripe avocado, and 2 tablespoons of your favorite tomato salsa. Roll up the sides on each wrap, anchor with toothpicks, if desired, and cut in half. Note: Make sure your ingredients contain no wheat products.
  • Black Bean and Corn Salad - Prepare salad by heating 1 teaspoon canola oil in a nonstick skillet. Saute 1/2 cup chopped onion and 1/2 cup chopped red or green bell pepper for 3 minutes. Add 1/2 cup cooked black beans, 1/3 cup corn kernels, 1/2 teaspoon ground cumin, and 2 teaspoons chopped cilantro or parsley, and stir until heated.
  • Fruit - 1 medium pear, or similar fruit of your choice.

Snack

  • Veggies and Dip - 1 1/2 cups baby carrots and 2 tablespoons of hummus.

Dinner

  • Broiled Salmon - 3 ounces broiled, grilled, or baked salmon, or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Mixed Rice and Dried Fruit Medley - Combine 1/2 cup cooked brown rice, 1/2 cup cooked wild rice, 4 tablespoons diced dried fruits such as currants, cranberries, or apricots, 1 tablespoon pine nuts, 2 tablespoons finely chopped red bell pepper, and 2 whole scallions (green onions) thinly sliced. Toss with 1 teaspoon olive oil, 2 teaspoons lime juice, and 1/2 teaspoon dried tarragon, or herb of your choice.
  • Lemon Pepper Broccoli - Top 1 1/2 cups steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and lemon pepper to taste.
  • Yogurt with Fruit - Mix 1 cup pineapple chunks packed in water or juice into 1 cup nonfat plain yogurt.

Daily Totals:
Percent Fat: 20.4
Total Fat: 47 grams
Saturated Fat: 8 grams
Cholesterol: 329 milligrams
Sodium: 1157 milligrams
Protein: 112 grams
Carbohydrates: 300 grams
Dietary Fiber: 44 grams
Vitamin A: 1238%
Vitamin C: 715%
Calcium: 144%
Iron: 96%


Gluten and Lactose Free

Breakfast

  • Egg - Spray a nonstick skillet with vegetable oil spray and use 1 large egg to prepare scrambled egg, or prepare egg by your favorite method.
  • Cereal with Berries - Top 1 1/2 cups Puffed Rice Cereal with 3/4 cup fresh or frozen unsweetened berries and 1/2 cup calcium fortified soy milk, such as Edensoy Extra.
  • Juice - 1 cup calcium enriched orange juice.

Lunch

  • Chicken Salsa Corn Wraps - Warm 2 small corn tortillas in the toaster oven or oven. Down the center of each tortilla place 1/2 cup romaine lettuce leaves, 1 1/2 ounces thinly sliced grilled or roasted boneless, skinless chicken breast, 1/2 tablespoon finely diced ripe avocado, and 2 tablespoons of your favorite tomato salsa. Roll up the sides on each wrap, anchor with toothpicks, if desired, and cut in half. Note: Make sure your ingredients contain no wheat products.
  • Black Bean and Corn Salad - Prepare salad by heating 1 teaspoon canola oil in a nonstick skillet. Saute 1/2 cup chopped onion and 1/2 cup chopped red or green bell pepper for 3 minutes. Add 1/2 cup cooked black beans, 1/2 cup corn kernels, 1/2 teaspoon ground cumin, and 2 teaspoons chopped cilantro or parsley, and stir until heated.
  • Fruit - 1 medium pear, or similar fruit of your choice.

Snack

  • Veggies and Dip - 1 1/2 cups baby carrots and 2 tablespoons of hummus.

Dinner

  • Broiled Salmon - 3 ounces broiled, grilled, or baked salmon, or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Mixed Rice and Dried Fruit Medley - Combine 1/2 cup cooked brown rice, 1/2 cup cooked wild rice, 4 tablespoons diced dried fruits such as currants, cranberries, or apricots, 1 tablespoon slivered almonds, 2 tablespoons finely chopped red bell pepper, and 2 thinly sliced scallions. Toss with 1 teaspoon olive oil, 2 teaspoons lime juice, and 1/2 teaspoon dried tarragon, or herb of your choice.
  • Lemon Pepper Broccoli - Top 1 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and lemon pepper to taste.
  • Soy Milk - 1 cup calcium fortified soy milk, such as Edensoy Extra.
  • Fruit - 1 cup seedless grapes.

Daily Totals:
Percent Fat: 20.5
Total Fat: 47 grams
Saturated Fat: 6 grams
Cholesterol: 320 milligrams
Sodium: 999 milligrams
Protein: 106 grams
Carbohydrates: 305 grams
Dietary Fiber: 44 grams
Vitamin A: 1254%
Vitamin C: 617%
Calcium: 109%
Iron: 114%



Milk Free

Breakfast

  • Egg - Spray a nonstick skillet with vegetable oil spray and use 1 large egg to prepare scrambled egg, or prepare by your favorite method.
  • Cereal with Berries - Top 1 cup Whole Grain Total (fortified with calcium) with 3/4 cup fresh or frozen unsweetened berries and 1/2 cup calcium fortified soy milk, such as Edensoy Extra.
  • Juice - 1 cup calcium enriched orange juice.

Lunch

  • Chicken Salsa Wrap - Lay 1 10" diameter flour tortilla with romaine lettuce leaves, 2 ounces thinly sliced grilled or roasted boneless, skinless chicken breast, 2 tablespoons finely diced avocado, and 1/3 cup of your favorite tomato salsa.
  • Black Bean and Corn Salad - Prepare salad by heating 1 teaspoon canola oil in a nonstick skillet. Saute 1/2 cup chopped onion and 1/2 cup chopped red or green bell pepper for 3 minutes. Add 1/2 cup cooked black beans, 1/2 cup corn kernels, 1/2 teaspoon ground cumin, and 2 teaspoons chopped cilantro or parsley, and stir until heated.
  • Fruit - 1 medium pear, or similar fruit of your choice.

Snack

  • Veggies and Dip - 1 1/2 cups baby carrots and 2 tablespoons of hummus.

Dinner

  • Broiled Salmon - 3 ounces broiled, grilled, or baked salmon, or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Mixed Rice and Dried Fruit Medley - Combine 1/2 cup cooked brown rice, 1/2 cup cooked wild rice, 4 tablespoons diced dried fruits such as currants, cranberries, or apricots, 1 tablespoon slivered almonds, 1/4 cup diced red bell pepper, and 2 thinly sliced scallions. Toss with 1 teaspoon olive oil, 2 teaspoons lime juice, and 1/2 teaspoon dried tarragon, or herb of your choice.
  • Lemon Pepper Broccoli - Top 1 1/2 cups steamed broccoli florets or spears with lemon pepper to taste.
  • Fruit - 1 1/4 cups seedless grapes.

Daily Totals:
Percent Fat: 20.1
Total Fat: 47 grams
Saturated Fat: 7 grams
Cholesterol: 296 milligrams
Sodium: 1576 milligrams
Protein: 93 grams
Carbohydrates: 323 grams
Dietary Fiber: 50 grams
Vitamin A: 1284%
Vitamin C: 782%
Calcium: 122%
Iron: 247%



Lactose Free

Breakfast

  • Apple Cinnamon Oatmeal - Peel and core 1 apple and cut into small chunks. Add apple, ground cinnamon to taste, and 2/3 cup water to 1/3 cup quick-cooking or regular oatmeal, and cook according to package directions omitting salt. Top with 1/4 cup Lactaid 100 low fat 1% milk (lactose free).
  • Juice - 1/2 cup calcium enriched orange juice.

Lunch

  • Mexican Chicken Wrap - Down the middle of a 1 8" diameter flour tortilla place 1/2 cup romaine lettuce, 1/3 cup tomato salsa, and 2 ounces roasted boneless, skinless chicken breast, and wrap according to package directions.
  • Crunchy Carrots - 1 cup baby carrots or carrot sticks.
  • Milk - 1 cup Lactaid 100 low fat 1% milk (lactose free).

Snack

  • Ants on a Log - Fill 1 stalk celery with 1 1/2 tablespoons unsalted peanut butter. Sprinkle with 2 tablespoons raisins.

Dinner

  • Broiled Fish - 3 ounces broiled, baked, or grilled salmon or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Couscous and Dried Fruit Salad - Use 1 serving of Couscous and Dried Fruit Salad recipe.
  • Lemon Pepper Broccoli - Top 1/2 cup steamed broccoli florets or spears with 1 teaspoon reduced calorie tub margarine and seasoned with lemon pepper to taste.
  • Garden Salad - Serve a small salad of 1 cup mixed greens, 1/4 cup cucumber, and 1/4 whole red bell pepper sliced tossed with 1 teaspoon olive oil and 2 teaspoons balsamic vinegar.
  • Fruit - 1/2 cup pineapple chunks packed in water or juice.

Daily Totals:
Percent Fat: 27.5
Total Fat: 45 grams
Saturated Fat: 9 grams
Cholesterol: 120 milligrams
Sodium: 1066 milligrams
Protein: 76 grams
Carbohydrates: 188 grams
Dietary Fiber: 26 grams
Vitamin A: 874%
Vitamin C: 444%
Calcium: 114%
Iron: 60%


Corn Free

Breakfast

  • Apple Cinnamon Oatmeal - Core and chop 1 whole apple. Add cut up apple to 1/2 cup quick cooking or regular oatmeal and prepare according to package directions omitting salt. Sprinkle with ground cinnamon to taste and top with 1/4 cup low fat 1% milk.
  • Juice - 1 cup calcium enriched orange juice.

Lunch

  • Chicken Salsa Pita Pizza - Top 1 whole pita bread with 1/4 cup of your favorite tomato salsa, 3 ounces thinly sliced grilled or roasted boneless, skinless chicken breast, 2 tablespoons finely diced ripe avocado, and 1 1/2 ounces grated low fat cheddar cheese, or similar low fat cheese of your choice. Heat in oven or toaster oven until cheese is hot and bubbly. Note: Avoid pita bread made with corn oil, baking powder, or other corn products. You may have better luck with locally baked brands. If unavailable in your area, substitute any type of bread product, such as tortillas or French bread, made without corn products and containing about 165 calories and 1 gram of fat.
  • Black Bean and Corn Salad - Prepare salad by heating 1 teaspoon canola oil in a nonstick skillet. Saute 1/2 cup chopped onion and 1/4 cup chopped red or green bell pepper for 3 minutes. Add 1/2 cup cooked black beans, 1/2 teaspoon ground cumin, and 2 teaspoons chopped cilantro or parsley, and stir until heated. Serve over 1 cup romaine lettuce leaves.
  • Yogurt and Fruit - Mix 1 cup pineapple chunks packed in water or juice into 1 cup nonfat plain yogurt.

Snack

  • Veggies and Dip - 1 1/2 cups baby carrots and 2 tablespoons of hummus. Note: Check hummus ingredients for corn oil.

Dinner

  • Broiled Salmon - 3 ounces broiled, grilled, or baked salmon prepared with 1 teaspoon corn-free reduced calorie tub margarine, or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge. Note: Select margarine, which contains no corn products.
  • Couscous and Dried Fruit Medley - Combine 2/3 cup cooked plain couscous, 1/4 cup diced dried fruit such as currants, cranberries, or apricots, 2 tablespoons pine nuts, 1/4 cup diced red bell pepper, and 2 thinly sliced scallions. Toss with 1 teaspoon olive oil, 1 tablespoon lime juice, and 1/2 teaspoon ground cumin.
  • Lemon Pepper Broccoli - 1 cup steamed broccoli florets or spears, and top with corn-free reduced calorie tub margarine and lemon pepper to taste.
  • Fruit - 3/4 cup seedless grapes.

Daily Totals:
Percent Fat: 19.9%
Total Fat : 46 grams
Saturated Fat: 8 grams
Cholesterol: 147 milligrams
Sodium: 1489 milligrams
Protein: 115 grams
Carbohydrate: 299 grams
Dietary Fiber: 43 grams
Vitamin A: 1231%
Vitamin C: 561%
Calcium: 143%
Iron: 111%


Soy Free

Breakfast

  • Scrambled Egg - Melt 1 teaspoon butter in a nonstick skillet and prepare scrambled egg with 1 large egg, or prepare egg by your favorite method.
  • Oatmeal with Berries - Prepare 1/2 cup quick cooking or regular oatmeal according to package directions omitting salt. Top with 3/4 cup fresh or frozen unsweetened berries of your choice and 1/4 cup low fat 1% milk.
  • Juice - 1 cup calcium enriched orange juice.

Lunch

  • Chicken Salsa Pita Pizza - Top 1 whole pita bread with 1/4 cup of your favorite tomato salsa, 3 ounces thinly sliced grilled or roasted boneless, skinless chicken breast, and 1 ounce grated low fat cheddar cheese, or similar low fat cheese of your choice. Heat in oven or toaster oven until cheese is hot and bubbly. Note: Avoid pita bread made with soybean oil. You may have better luck with locally baked brands. If unavailable in your area, substitute any type of bread product, such as tortillas or French bread, made without soybean oil and containing about 165 calories and 1 gram of fat.
  • Black Bean and Corn Salad - Prepare salad by heating 1 teaspoon canola oil in a nonstick skillet. Saute 1/2 cup chopped onion for 3 minutes. Add 1/2 cup cooked black beans, 1/4 cup corn kernels, 1/2 teaspoon ground cumin, and 2 teaspoons chopped cilantro or parsley, and stir until heated. Serve over 1 cup romaine lettuce leaves.
  • Fruit - 1 medium pear, or similar fruit of your choice.

Snack

  • Veggies and Dip - 1 1/2 cups baby carrots and 2 tablespoons of hummus. Note: Check hummus ingredients for soybean oil.

Dinner

  • Broiled Salmon - 3 ounces broiled, grilled, or baked salmon, or similar fish of your choice containing about 150 calories and less than 7 grams of fat. Serve with lemon wedge.
  • Mixed Rice and Dried Fruit Medley - Combine 1/2 cup cooked brown rice, 1/3 cup cooked wild rice, 4 tablespoons diced dried fruit such as currants, cranberries, or apricots, 1 tablespoon slivered almonds, 2 tablespoons diced red bell pepper, and 2 thinly sliced scallions. Toss with 1 teaspoon olive oil, 2 teaspoons lime juice, and 1/2 teaspoon dried tarragon, or herb of your choice.
  • Lemon Pepper Broccoli - 1 cup steamed broccoli florets or spears seasoned with lemon pepper.
  • Milk - 1 cup skim milk.
  • Fruit - 1 cup seedless grapes.

Daily Totals:
Percent Fat: 19.8
Total Fat: 45 grams
Saturated Fat: 10 grams
Cholesterol: 341 milligrams
Sodium: 1453 milligrams
Protein: 112 grams
Carbohydrates: 303 grams
Dietary Fiber: 44 grams
Vitamin A: 1213%
Vitamin C: 510%
Calcium: 126%
Iron: 108%



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