Osteoporosis Diet Plan - Day 1
Breakfast
1 cup Oatmeal
1/2 cup fat-free milk
5 dried apricots, chopped
1 tbsp chopped nuts
1/2 cup calcium-fortfied orange juice
Method: Cook oatmeal and serve topped with apricots and nuts.
Snack
Small handful pumpkin seeds
Apple
Lunch
1/2 cup fat-reduced cottage cheese
1/4 cup orange segments
1/4 cup grapes
1 tbsp sesame seeds
4 cherry or grape tomatoes
2 cups mixed salad leaves
3 Ryvita
Method: Mix the cheese, orange and grapes together. Put salad leaves in a bowl and top with the cheese. Sprinkle with the seeds. Serve with the tomatoes and Ryvita.
Snack
Handful soy nuts
Dinner
4 oz skinless, boneless chicken breast
1 clove minced garlic
1 tsp oil
1/2 cup tomato sauce
1/2 cup broccoli florets
1 cup spinach
1 tbsp grated Parmesan cheese
1 oz (dry weight) pasta
Method: Thinly slice the chicken. Heat the oil in a non-stick skillet. Add the garlic and cook for 2 minutes. Add the chicken and stir-fry for 2-3 minutes. Add the tomato sauce and broccoli and cook for 5 minutes. Serve over cooked pasta, top with Parmesan, and serve spinach on the side.
Osteoporosis Diet Plan - Day 2
Breakfast
Sesame Bagel
2 tbsp fat-reduced cream cheese
1/2 cup grapes
1/2 cup calcium-fortfied orange juice
Snack
Small handful nuts
Lunch
1 cup Lentil Soup
6" French Bread
1/2 cup fat-free yogurt
Apple
Snack
2 dried figs
4 dried apricots
Dinner
4 oz canned sardines, drained
2 cups mixed salad leaves
1 tbsp fat-free dressing
1 large sliced tomato
8 oz baked potato
1 tbsp shredded cheese
Method: Bake the potato, split and top with the cheese. Serve with the sardines and salad.
|
