Nutritional Counseling

OK. To help you lose weight, I suggest a low-calorie diet that includes healthy, low-fat foods. Here is an example of a menu week: Monday: Breakfast: 1 slice of whole wheat bread with avocado and scrambled egg Lunch: spinach salad with grilled chicken and 1/2 cup of brown rice Dinner: grilled fish with broccoli and baked carrot Tuesday: Breakfast: low-fat yogurt with fresh fruit and granola Lunch: chicken salad with lettuce, tomato, cucumber and lemon vinaigrette Dinner: Vegetable lasagna with quinoa instead of lasagna Wednesday: Breakfast: fruit smoothie with protein powder Lunch: turkey sandwich with lettuce, tomato and mustard on whole wheat bread Dinner: Fish Tacos with Cauliflower Salad Thursday: Breakfast: oatmeal with fresh fruits and nuts Lunch: chicken salad with lettuce, tomato, carrot, and low-fat dressing Dinner: Baked Chicken with Broccoli and Baked Potato Friday: Breakfast: scrambled eggs with sautéed vegetables and 1 slice of whole wheat bread Lunch: tuna salad with lettuce, tomato, cucumber and lemon vinaigrette Dinner: grilled fish with spinach and quinoa Saturday: Breakfast: protein smoothie with fresh fruits Lunch: turkey sandwich with lettuce, tomato and mustard on whole wheat bread Dinner: Veggie Tacos with Cauliflower Salad Sunday: Breakfast: vegetable omelette with 1 slice of whole wheat bread Lunch: chicken salad with lettuce, tomato, carrot, and low-fat dressing Dinner: Grilled Pork Loin with Broccoli and Baked Potato Also, here is a shopping list with approximate amounts for a week: Fruits (1 serving = 1 piece or 1 cup): 2 apples 2 bananas 2 pears 1 cup strawberries Vegetables (1 serving = 1 cup): 4 cups of spinach 3 cups of broccoli 3 cups of carrot 2 cups of cauliflower Lean protein (1 serving = 3-4 oz or 85-113 g) -------------- Here is a recipe for spinach salad with grilled chicken and 1/2 cup of brown rice: Ingredients: 4 oz or 113 g skinless lean chicken 2 cups of fresh spinach leaves 1/2 cup brown rice 1/4 cup raisins 1/4 cup chopped walnuts 1 tablespoon apple cider vinegar 1 tablespoon olive oil Salt and pepper to taste Instructions: Cook the rice according to the package instructions. Cook the chicken on the grill or in a pan with a little olive oil until it is golden and cooked on the inside. In a large salad bowl, combine the fresh spinach leaves, raisins, chopped walnuts, apple cider vinegar, olive oil, salt, and pepper. Cut the grilled chicken into strips and add it on top of the salad. Serve the salad along with 1/2 cup of brown rice.