Low Calorie Menu
A low calorie menu is for those who prefer to count calories, rather than carbohydrates.
However, we recommend counting carbohydrates rather than counting calories as most people seem to do better counting carbohydrates rather than using a low calorie menu to lose weight.
Nonetheless, if you prefer to count calories, these menus with food counts are quick and easy to prepare.
Of course, if you are following either our free
On the other hand, if you prefer to count calories it is not harmful to have some idea of the food counts of a low calorie menu
KEY TO FOOD COUNTS
total calories / grams of proteins / grams of carbs / grams of fats (grams of saturated fats, if any)
low calorie menu: 261 -- 324 cals
1 6 oz (uncooked) Wild Caught Sockeye Salmon Fillet
290 / 36 / 0 / 15 (3)
The best source of protein is wild caught salmon. As long as it is wild caught, it doesn't have to be sockeye salmon. All sockeye salmon, though, are wild caught.
Unfortunately, even wild caught salmon may not be free from mercury poisoning; it may be wise not to eat salmon more than once or twice a week.
Other excellent protein sources are halibut, herring, mackerel, and sardines.
(We offer a herbs and salmon fillet recipe. You'll find the link to recipes awaiting you near the bottom of this page.)
1 XS Protein Shake (Chocolate Fudge)
301 / 35 / 25 / 7 (1)
The apple may be cored but should not be peeled. Please wash it. XS protein shakes also come in vanilla and strawberries & cream.
It's difficult to imagine that you wouldn't like at least one of the three flavors.
(They contain cow's milk and soy proteins.)
Nutrilite Trim Advantage Sugar Free Drink Mix—Tropical Orange flavor
1 heaping T FormuCare Natural Fiber Laxative [100% natural psyllium husk fiber]
1 scoop MuscleLink ProFusion protein powder (vanilla)
1 T Udo's Choice Green Blend
315 / 39 / 31 / 2 (1)
1 MuscleLink Muscle Meal (Vanilla) in water
324 / 40 / 12 / 11 (3)
This is a very good meal replacement. It also comes in chocolate and orange flavors. It can be a good choice for one's last meal of the day.
(It contains dairy products.)
Low calorie menu: 325-or-more cals
XS Protein Shake (Chocolate Fudge) 1 Banana
325 / 36 / 31 / 7 (1)
(The shake contains cow's milk and soy proteins.)
One Patty Morningstar Farms Italian Marinara Chik'n
1 c Nonfat Cow's Milk
326 / 20 / 39 / 9 (1)
We include this as a sample of soy-based foods that can replace flesh foods. There are many similar products in the frozen food section of any large grocery store that can be included in your in your calorie meal plans.
(Obviously, this meal contains dairy products.)
1 MuscleLink Muscle Meal (Vanilla) thoroughly blended in water
405 / 40 / 33 / 12 (3)
You may core the apple, but don't peel it. Please wash it. Red Delicious apples are the most nutritious apples. Eating at least one apply daily is a good practice.
(This meal contains dairy proteins.)
It's important to eat a good salad every day. Of course, there are many different kinds of salads that you may include in a low calorie diet menu. Ensure, though, that your salads have sufficient protein and that their volume is about one quart.
1 serving of Bean and Balsamic Tuna salad
462 / 41 / 23 / 21 (3)
N.B.: Because tuna are large fish that can become contaminated with mercury, we caution against more than 1 serving of tuna weekly.
For full details of the above recipe, see th e recipe section of our websute. You will find it listed on our site map./index.
Highly recommended books for weight loss
If you want to gain more control to improve your weight loss and eating habits, the following books are highly recommended.
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Link to the YouTube video above, for those who might want to save it for their YouTube video list