3000 Calorie Holiday Menu
To gain five pounds from Thanksgiving to the end of January, all you have to do
is eat an average of 200 calories per day more than you need. That can be easily
done with an ounce of fudge here, a spoonful of gravy there, or maybe a tiny sliver
of pecan pie. Here's a sample 3000 Calorie Holiday Menu.Breakfast
Scrambled Eggs
(1 Jumbo Whole Egg plus 4 Whites)
2 pieces Toasted Wheat Bread-
1 Banana-Medium-Each
1 cup 1% Low Fat Milk
Lunch
1 Grilled Chicken Sandwich (Wendy's)
Garden Salad
1 T. Ranch Dressing Low Fat/Calorie
1 Medium Pear
Snack
1 cup Hot Cocoa
1/2 cup Mini Marshmallows
Holiday Meal
6 oz- Roasted Turkey Breast
1/2 cup Sweet Potato Casserole
3/4 cup Cornbread Stuffing
1 cup Green Snap/String Beans-Boiled
2 T. Turkey Gravy
2 each Homemade Rolls
1 T Whipped Butter
1 Slice Pumpkin Pie
Fresh Fruit Gelatin Salad
| Nutritional Analysis |
Exchanges |
| Calories |
3062 |
Bread / Starch |
11 |
| Protein |
146g (19%) |
Other Carbs / Sugar |
9 |
| Carbohydrates |
397 g (51%) |
Very Lean Meat / Protein |
6 |
| Fat |
105 g (30%) |
Lean Meat |
7 |
| Dietary Fiber |
31 g |
Fruit |
4.5 |
| Sugar |
175 g |
Vegetables |
4 |
| Cholesterol |
587 mg |
Milk-Skim |
1 |
| Calcium |
1006 mg |
Fat |
11.5 |
Note: If there is concern about the dairy (calcium source), the hot cocoa
can be substituted with 1% milk. Just encourage members to take their Multivitamin.
Women, the Advanced Calcium.
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This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical or health conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to taking nutritional supplements or participating in any diet or exercise program or activity, you should seek the advice of your physician or other qualified health professional. No health information on this site should be used to diagnose, treat, cure or prevent any medical condition.
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