Meal Plans

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1200 Calorie Anti-Aging Meal Plan

Our bodies change as we age, and so we must adjust our lifestyles to address these changes. One way we can combat age-related concerns is by keeping a healthy diet that provides the body with the nutrients it needs. This anti-aging meal plan is packed with foods that meet the nutritional needs of people aged 50 and above. These meals are also at a 1200 caloric level, which also aids in weight management. ​ Monday Breakfast 1 cup skim milk, blueberry pancakes AM Snack 1 cup strawberries Lunch Green Salad with Feta Vinaigrette  PM Snack Papaya smoothie Dinner Turkey burgers, 1 whole wheat pita bread, 1 medium orange     Tuesday Breakfast 1/2 cup oatmeal, 1/2 cup blueberries, 1 cup skim milk AM Snack 1 hardboiled egg Lunch Grilled cheese sandwich, 1 cup green salad PM Snack 1 medium orange Dinner Vegetable lasagna, 1 whole wheat roll     Wednesday Breakfast 1 scrambled egg, 1 slice whole wheat bread, 1/2 cup grapefruit, 1 cup skim milk AM Snack 1 banana Lunch White bean soup, 4 whole wheat crackers PM Snack 6oz. Non-fat yogurt Dinner Chili-rubbed Tilapia, 1/2 cup brown rice, 1 cup strawberries     Thursday Breakfast 1 1/2 cup whole wheat cereal, 1 cup skim milk, 1 kiwi AM Snack 6oz. Non-fat yogurt Lunch Chopped Greek Salad with Chicken  PM Snack 1/2 small grapefruit Dinner Pork tenderloin with fennel, 1/2 cup brown rice     Friday Breakfast 1/2 cup oatmeal, 6oz non-fat yogurt AM Snack 1 small apple Lunch Green salad with Tuna, 1 whole wheat pita bread PM Snack 15 red grapes Dinner Stuffed Chicken Thighs Braised in Tomato Sauce , 1 cup steamed asparagus      Saturday Breakfast 1 cup whole wheat cereal, 1/2 banana, 1 cup skim milk AM Snack 1 cup raspberries Lunch Grilled chicken breast, 1 cup green salad PM Snack 1 whole grain rice cake Dinner Spaghetti with clam sauce     Sunday Breakfast 1/2 cup oatmeal, 1 cup skim milk, 1 banana AM Snack 1 cup strawberries Lunch Arugula and tomato salad, 1 whole wheat pita bread PM Snack 1 banana Dinner Thai grilled chicken, 3/4 cup steamed Brussels sprouts     Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you. This article is brought to you by Vietura Aesthetic Lifestyle.    

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1200 Calorie Weight Loss Meal Plan

Healthy weight loss can be achieved with the right diet. A great way to make sure you’re on the right track is by counting the calories in your daily meals and setting a calorie limit. Following a daily calorie limit keeps you from overeating and gaining weight, while still giving the body the nutrition it needs. Below is a healthy weight loss meal plan set at the 1200 caloric level. It consists of breakfast, lunch and dinner, plus morning and afternoon snacks.  ​ Monday Breakfast 1/2 cup oatmeal, 1 tbsp walnuts, 1 cup skim milk AM Snack 1 kiwi Lunch Green salad with low calorie Caesar salad dressing PM Snack 1 cup honeydew melon Dinner Grilled chicken breast, 1/2 cup brown rice, 1 medium orange     Tuesday Breakfast 1 cup whole wheat cereal, 1 cup skim milk, 1 medium orange AM Snack 1cup diced cantaloupe melon Lunch Vegetable soup, 1 whole wheat pita bread PM Snack 3 ounces celery sticks, 2 tbsp. non-fat dip Dinner Creamy Garlic Pasta with Shrimp and Vegetables  1 small banana     Wednesday Breakfast 1 scrambled egg, 1 sliced grapefruit, 1 cup skim milk AM Snack 6oz non-fat yogurt Lunch Chicken soup with 1 small dinner roll, 1 cup green salad with low-fat dressing PM Snack 1 medium apple Dinner Grilled pork chop, 1/2 cup brown rice, steamed Brussels sprouts     Thursday Breakfast 1 cup whole wheat cereal, 1 cup skim milk, 1 small banana AM Snack 1 granola bar Lunch Shrimp salad with romaine lettuce, 1 whole wheat pita bread PM Snack 6oz non-fat yogurt Dinner Healthy Chicken Cordon Bleu , 1/2 steamed broccoli, 1 medium peach      Friday Breakfast 1 whole-wheat toast with 1 tbsp peanut butter; 1 cup skim milk AM Snack 15 red grapes Lunch Green salad with chicken, strawberries and balsamic vinegar dressing PM Snack 1/4 cup almonds Dinner Seared tuna with corn and tomatoes; 1 cup steamed broccoli     Saturday Breakfast 1 whole wheat muffin, 1 tsp fat free cream cheese, ½ cup blueberries, 1 cup skim milk AM Snack 1 small apple Lunch 1 cup tossed green salad with fat-free dressing, 1 whole wheat pita bread PM Snack 1 cup watermelon Dinner Chunky potato soup, 3 apricot halves     Sunday Breakfast 1 multi-grain waffle with low-fat cheese, 1 cup skim milk AM Snack 1/2 cup cantaloupe, cubed Lunch Veggie burger with marinara sauce PM Snack 1/2 cup strawberries Dinner Almond-crusted chicken     Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you. This article is brought to you by Vietura Aesthetic Lifestyle.

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Healthy Anti-Aging Meal Plan

Healthy aging is more than just aspiring for a youthful appearance. A more holistic approach to anti-aging would be to adapt a lifestyle that helps combat age-related degenerative diseases. A large part of that lifestyle is a healthy diet. This anti-aging meal plan aims to provide the nutrients needed by your body to slow down the aging process and prevent age-related diseases. This weekly plan is also low in calories, helping you keep a healthy weight. Monday Breakfast 2 slices of pink grapefruit; orange-pineapple juice AM Snack 2 stalks raw celery with non-fat dip Lunch Mixed green salad with turkey breast & 1 boiled egg  PM Snack 1 cup non-fat yogurt Dinner Grilled salmon, 1 cup spinach, 1 baked potato     Tuesday Breakfast 2 poached eggs, 1 whole-wheat pita bread AM Snack 1 handful cup mixed nuts Lunch Stir-fried vegetable wrap PM Snack 1 medium apple Dinner Grilled tuna with green vegetables     Wednesday Breakfast Mackerel on whole-wheat bread AM Snack Carrot sticks and hummus Lunch Vegetarian lasagna PM Snack 1 rice cake with peanut butter Dinner Brown rice risotto with mushroom and spinach     Thursday Breakfast Spinach and tomato sandwich (whole-wheat), herbal tea AM Snack 1 medium apple Lunch Sweet potato with green salad PM Snack 8oz. non-fat yogurt with sliced strawberries Dinner Pork Chops with Orange-Soy Sauce      Friday Breakfast 1 cup whole-wheat cereal, 1 cup skim milk, 1 orange AM Snack Mixed nuts, roasted (1 handful) Lunch Turkey burgers with green salad PM Snack Vegetable sticks with hummus Dinner Sweet and sour Tofu, 1 cup steamed broccoli     Saturday Breakfast 1/2 cup oatmeal,1/2 cup oatmeal, 1 cup skim milk AM Snack 1 small apple Lunch Potato soup; 1 whole-wheat roll PM Snack 1/2 cup strawberries Dinner Cheese and potato omelette, green salad     Sunday Breakfast 1 whole-wheat toast, 1 tbsp peanut butter, 1 cup raspberries AM Snack 1 granola bar Lunch Seafood chowder, green salad PM Snack 6oz. non-fat yogurt Dinner Stuffed Chicken Thighs Braised in Tomato Sauce  , sautéed kale, 1/2 cup strawberries Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you. This article is brought to you by Vietura Aesthetic Lifestyle.    

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1400 Calorie Anti-Aging Meal Plan

Anti-aging treatments help you achieve younger-looking skin, but did you know that changing your diet can do that as well? Packing your diet with nutrients that are good for the skin can definitely give you that youthful look from the inside. This anti-aging meal plan is not only designed to provide you with skin-nourishing foods, but to help with weight loss as well. This weekly plan is at a 1400 calorie level so you can maintain a healthy weight. Monday Breakfast 1 cup whole grain cereal, 1 cup skim milk, ½ cup sliced strawberries AM Snack 1 small pack mixed nuts (roasted) Lunch Jambalaya with garlic chicken sausage & bell peppers, 1/2 cup brown rice PM Snack 1 slice low-fat strawberry cheesecake Dinner Balsamic roast pork with sweet potato wedges & green salad     Tuesday Breakfast 1 cup oatmeal with 1/2 cup sliced strawberries, 1 cup skim milk AM Snack 1 small pack multi-grain chips Lunch Ginger-spiced carrot soup, 1 small whole-wheat roll PM Snack 6oz. low-fat yogurt Dinner Poached salmon with cabbage     Wednesday Breakfast 1 sliced peach topped with 1 tbsp ricotta cheese, topped with 1 1/2 tbsp sliced toasted almonds, 1 cup skim milk AM Snack 1 granola bar Lunch Greek salad with chickpeas, cucumber and feta cheese; 1 whole wheat pita bread PM Snack 1 medium apple Dinner Linguine with garlic and baby spinach     Thursday Breakfast 1 multi-grain waffle with low-fat cheese; 1 cup skim milk AM Snack 1/2 cup cantaloupe, cubed Lunch Veggie burger with marinara sauce PM Snack 1/2 cup strawberries Dinner Almond-crusted chicken     Friday Breakfast 1/2 cup oatmeal with 1 tbsp honey; 1 cup honeydew melon, cubed AM Snack Endive boats with low-fat cream cheese and pine nuts Lunch Spinach salad with tuna and avocado; 1 small whole-wheat pita bread PM Snack 1 cup watermelon Dinner Chunky potato soup; 3 apricot halves     Saturday Breakfast 1 whole-wheat toast with 1 tbsp peanut butter; 1 cup skim milk AM Snack 15 red grapes Lunch Green salad with chicken, strawberries and balsamic vinegar dressing PM Snack 1/4 cup almonds Dinner Seared tuna with corn and tomatoes; 1 cup steamed broccoli     Sunday Breakfast 1 whole-grain blueberry muffin; 1/4 cup almonds AM Snack 1 whole wheat pita bread with hummus Lunch Turkey wrap with light mayonnaise, lettuce and avocado​ PM Snack 1 banana Dinner 1/4 roast chicken, 1/2 cup steamed broccoli     ​ Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you. This article is brought to you by Vietura Aesthetic Lifestyle.    

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1800 Calorie Weight Loss Meal Plan

Keeping your daily calorie intake in check is key when you’re trying to reach your weight loss goals. When you set your calorie goals per day, make sure that they are manageable and realistic so you can make the most of your diet. This weekly meal plan is set at a level of 1800 calories, and consists of breakfast, lunch, and dinner, plus morning and afternoon snacks. It is recommended that you seek the guidance of your doctor or a nutrition expert to check which calorie level works best for you. ​   Monday Breakfast 1 cup skim milk, 1 slice cinnamon French toast AM Snack 1 orange Lunch Salad with Italian dressing, 1 whole-wheat dinner rolls PM Snack 2 stalks raw celery, non-fat ranch dip Dinner Grilled tuna steak, 1/2 cup brown rice, green salad     Tuesday Breakfast 1 ½ cup whole wheat cereal , 1 cup skim milk, 1 banana AM Snack 1 cup applesauce Lunch Penne pasta with grilled vegetables PM Snack 1 ounce almonds Dinner Grilled prawns, 2/3 cup brown rice     Wednesday Breakfast 1 cup skim milk, 1 slice whole-wheat bread, 1 tsp. jam AM Snack 1 cup cantaloupe Lunch Chicken salad with light mayonnaise & sour cream dressing PM Snack 1 banana Dinner Poached salmon with coleslaw, 3/4 cup brown rice, 1/2 cup pineapple chunks     Thursday Breakfast 1 cup skim milk, 1 whole-wheat muffin, 1/2 cup blueberries AM Snack 1 medium-sized orange Lunch Low-fat Caesar salad, 1 slice mixed grain bread PM Snack 1 medium pear Dinner Vegetable soup, 1 veggie burger with whole-wheat pita     Friday Breakfast 1 cup skim milk, 1/2 cup oatmeal w/ 1 tbsp honey AM Snack 6 ounces non-fat yogurt Lunch Green salad with shrimp, 1 medium apple PM Snack 1/2 cup fresh pineapple Dinner Boneless chicken barbecue, 1/2 cup brown rice     Saturday Breakfast 1 scrambled eggs, 1 cup skim milk, 3/4 cup grapefruit AM Snack 6 ounces nonfat yogurt Lunch Tossed green salad with oil and vinegar dressing, grilled chicken PM Snack 1 medium orange Dinner Poached salmon with spinach, 3/4 cup brown rice     Sunday Breakfast 1 cup skim milk, 1 waffle with 1 tbsp non-fat peanut butter and banana slices AM Snack Cucumber spears with low-fat ranch dip Lunch 1 whole-wheat quesadilla with cheese and beans, 1 mandarin orange PM Snack 8 ounces nonfat yogurt Dinner Roast pork tenderloin, 3/4 cup brown rice, 1 cup strawberries Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you. This article is brought to you by Vietura Aesthetic Lifestyle.  

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1600 Calorie Weight Loss Meal Plan

A healthy diet plays a big part in any weight management program. One way you can base your healthy meal plan is by caloric levels, which means setting a calorie goal per day. This weekly meal plan is set at 1600 calories, composed of breakfast, lunch, and dinner, plus morning and afternoon snacks. To find out which calorie level works best for you, seek the guidance of your doctor or a nutrition expert.   Monday Breakfast 1 cup skim milk, 1/4 cups cereal, 1 orange, 1 hard boiled egg AM Snack 4 ounces carrot sticks Lunch Salad with lemon dressing and salmon, 1 whole-wheat pita bread PM Snack 1 banana Dinner Grilled steak with peppers, ¾ cup brown rice, 1 cup steamed spinach     Tuesday Breakfast Oatmeal, 1 cup skim milk, 1 plum AM Snack 1/2 cup applesauce Lunch Grilled eggplant salad, 1 whole wheat roll PM Snack 1 orange​ Dinner Prawns in orange-balsamic sauce, 2/3 cup brown rice, 1 cup papaya     Wednesday Breakfast 1 cup skim milk, 1 ½ cup whole wheat cereal, 1 banana AM Snack 1 cup strawberries Lunch Greek Salad with Chicken, 1 whole-wheat bread PM Snack 1 ounce almonds Dinner Tossed green salad with seared tina, 1 whole-wheat roll, 1 peach     Thursday Breakfast 1 cup skim milk, 1 whole-wheat muffin, 1 tbsp sugar-free jam AM Snack 1 medium-sized orange Lunch Rice & pinto bean salad, 1 whole-wheat pita bread PM Snack 1 granola bar Dinner Grilled salmon with herbs, 2/3 cup brown rice     Friday Breakfast 1 cup skim milk, 1 whole-wheat bagel, 1 tbsp peanut butter AM Snack 1 apple Lunch Stuffed Chicken Thighs Braised in Tomato Sauce, 1/2 cup brown rice PM Snack 1/2 cup fresh pineapple Dinner Grilled tuna with vegetables, 1/2 cup brown rice     Saturday Breakfast 1 scrambled eggs, 1 cup skim milk, 3/4 cup grapefruit AM Snack 6 ounces nonfat yogurt Lunch Tossed green salad with oil and vinegar dressing, grilled chicken PM Snack 1 whole-wheat pretzel Dinner Scallops with spinach, 1/2 cup brown rice     Sunday Breakfast 1 cup skim milk, 1 cup whole wheat cereal, 1 banana AM Snack 1 ounce dried fruit Lunch Steamed fish, green salad with low-calorie Ceasar salad dressing PM Snack 8 ounces nonfat yogurt​ Dinner Seared chicken tenders with asparagus, 2/3 cup brown rice, 1/2 cup mango​     Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you. This article is brought to you by Vietura Aesthetic Lifestyle.  

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Weight Loss Meal Plan

Slimming down is about creating nutritionally balanced meals, as opposed to skipping meals. Additionally, cutting calories need not be bland and unsatisfying. This weekly meal plan is designed to create healthy eating patterns for weight control. This menu is packed with dishes that are rich in nutrients, whole grains, low-fat dairy, lean meats, and fresh fruit and vegetables. Apart from breakfast, lunch, and dinner, this plan also includes a daily snack.   Monday Breakfast Whole wheat toast (1 slice), 1tbsp Apricot jam, 1 cup skim milk Lunch Herbed Zucchini Soup, Whole wheat pita bread, 1 peach PM Snack 1 multigrain rice cake Dinner Tilapia with vegetables, 1/2 cup brown rice, 1 banana     Tuesday Breakfast Herb and Onion Frittata, 1 cup skim milk Lunch Mediterranean Roasted Broccoli and Tomatoes PM Snack 1 cup celery sticks Dinner Oven-fried chicken, watercress salad, 1/2 cup melon cubes     Wednesday Breakfast Spinach and Tomato Omelet, 1/2 Grapefruit Lunch Middle Eastern Lamb Stew, Green Salad PM Snack 2 slices of Fat-free cheese Dinner Almond-crusted chicken fingers, 1/2 cup brown rice     Thursday Breakfast 1/2 whole-wheat bagel, low-fat cream cheese, 1 cup skim milk Lunch Spring pea & scallion soup, 1 slice whole grain bread, 1 peach PM Snack 1 cup halved apricots Dinner Shrimp with mango and basil, steamed cauliflower     Friday Breakfast Scrambled eggs with smoked salmon Lunch Red lentil soup, green salad, 1 apple PM Snack 6 oz. nonfat plain yogurt Dinner Grilled Chicken Tenders, Baby spinach salad     Saturday Breakfast Whole wheat toast, low fat cream cheese, 1 cup skim milk Lunch Broccoli, cannellini bean and cheddar soup, whole wheat roll, 1 apple PM Snack 1 orange Dinner Grilled salmon with herbs, 1/2 cup brown rice, 1/2 cup fresh pineapple     Sunday Breakfast Blueberry muffins, 1/2 cup nonfat plain yogurt, 1/2 grapefruit Lunch Veggie burger pitas, 1 nectarine PM Snack 1 apple Dinner Pork tenderloin with fennel, 1/2 cup brown rice, 1/2 cup cubed melon   If you would like to know more about losing weight and having the right diet, please check Vietura's Weight Management Packages.  This article is brought to you by Vietura Aesthetic Lifestyle.      

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Anti-Aging Meal Plan

Our nutritional needs change as we age. Adults aged 50 onwards need to tailor their diet to promote brain and cardiovascular health and other concerns of their age group. Here is a meal plan which aims to meet those needs. This plan is packed with foods rich in nutrients such as lean meats, low-fat dairy, whole grains, and fruits and vegetables. The weekly menu consists of breakfast, lunch, and dinner, as well as morning and afternoon snacks.   Monday Breakfast 1/2 Cup Skim Milk, Porridge AM Snack 1 1/2 Ounce Low Fat Cheddar Cheese, 2 Whole Wheat Crackers Lunch Greek Salad with Tofu, 1 Apple PM Snack 6 Ounce Nonfat Yogurt Dinner Chinese Braised Mushrooms & Tofu, Sesame Green Beans, 1 Cup Blueberries     Tuesday Breakfast 1 Cup Skim Milk, 1 Cup Cereal, 1/2 small banana AM Snack 6 Ounce Nonfat Yogurt Lunch Asian Tofu Salad, 1 Whole-Wheat Pita Bread PM Snack 1/2 Cup Unsweetened Applesauce Dinner Pan-grilled Salmon with Tomato & Tarragon, 3/4 Steamed Squash, 1/2 Cup Raspberries     Wednesday Breakfast 1 Cup Skim Milk, Oatmeal with Dates AM Snack Fruit Smoothie Lunch Tofu-Noodle Lettuce Wraps, 1 Apple PM Snack 1/2 Cup Raspberries Dinner Potato & cheese omelet, 1 Nectarine     Thursday Breakfast 1 Scrambled Egg, 1/2 Cup Grapefruit AM Snack 1 Hard Boiled Egg Lunch Green Salad, Roasted Parsnip Soup PM Snack 1/2 Cup Unsweetened Applesauce Dinner Mushroom & Butternut Squash Lasagna, Romaine Salad     Friday Breakfast 1/2 Cup Skim Milk, Porridge AM Snack 1 Clementine Lunch Spinach, Bean & Sausage Soup, 1 Whole Pita Bread, Tossed Salad with Dill Ranch Dressing PM Snack 1 Cup Strawberries Dinner Eggplant Parmesan, 1/2 cup brown rice, 1 cup cantaloupe melon     Saturday Breakfast 1 Cup Skim Milk, Oatmeal with Dates AM Snack 6 Ounce Nonfat Yogurt Lunch Black-Eyed Pease with Tofu & Greens, 1 Whole Wheat Pita Bread PM Snack 6 Ounce Nonfat Yogurt Dinner Teriyaki Pork Chops     Sunday Breakfast Muesli, 1 medium pear AM Snack 1 Cup Watermelon Lunch Wilted Spinach with Garlic, Green Salad, PM Snack 1 Orange Dinner Chicken Saute, 1/2 cup brown rice     Vietura offers Nutritional Counselling as part of our Weight Management Program. Book an appointment with us and ask about programs and treatments that can work for you. This article is brought to you by Vietura Aesthetic Lifestyle.  

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