1,200-Calorie, Low-Carb Diet Meal Plan

Breakfast
Breakfast One - Veggie Scrambled Eggs Food One whole egg, one egg white Chopped red pepper Chopped mushrooms Grated Swiss cheese Total Instructions Preparation Method Scrambled in non-stick pan Sauteed in cooking spray Sauteed in cooking spray Grated Serving Size Large eggs 1/2 cup 1 cup, raw 1 ounce 94 23 15 108 240 calories Calories .8 4.5 2 1.5 8.8 grams Carbohydrates

Spray a non-stick pan with a small amount of vegetable non-stick spray. Sautee red pepper and mushrooms. When vegetables are soft, add eggs and scramble, cooking until done. Top with cheddar cheese.

Breakfast Two - Open Face Canadian Bacon Sandwich Food Ezekiel 4:9 bread (or similar sprouted grain bread) Canadian bacon Avocado Tomato Cheddar cheese Totals Instructions Preparation Method Toasted Pre-cooked Smashed Sliced Grated Serving Size 1 slice 4 ounces 1/4 small 3 1/4 " thick slices 1 ounce 80 55 72 12 108 327 calories Calories Carbohydrates 14 grams 1 gram 3.5 grams 2.4 grams 1.5 grams 22.4 grams

Toast bread. Smash avocado and spread on bread. Layer with Canadian bacon and tomato. Top with cheddar and broil until cheese melts.

Breakfast Three - Hard boiled Egg and Blueberries Food Eggs Blueberries Walnuts Preparation Method Hard boiled Raw Halved 2 1/2 cup 1/2 cup halves Serving Size 156 40 90 Calories Carbohydrates 1.2 grams 10 grams 2 grams

Food Total

Preparation Method

Serving Size

Calories 286 calories

Carbohydrates 13.2 grams

Instructions Boil and peel eggs. Season to taste with salt and pepper. Sprinkle blueberries with walnuts.

Breakfast Four - Berry Chia Smoothie Food Light coconut milk Frozen Blackberries Chia seeds Stevia Total Instructions: Preparation Method Blended Blended Soaked Blended Serving Size 1 cup 1/2 cup 2 tablespoons To taste 136 31 107 0 274 calories Calories Carbohydrates 9 grams 6.5 grams 9.3 grams 0 grams 24.8 grams

Put chia seeds in coconut milk and allow to soak for 10 minutes. Pour mixture in blender. Add a small amount of Stevia to taste and frozen blackberries. Blend until smooth.

Breakfast Five - Breakfast Burrito Food Low-carb tortilla Egg whites Turkey sausage Salsa Totals Instructions Preparation Method As-is from package Scrambled Cooked and crumbled As instructed below Serving Size 1 tortilla 3 egg whites 1 patty 1/4 cup 140 48 60 17 265 calories Calories 13 .6 .5 4 18.1 grams Carbohydrates

Scramble eggs in a non-stick cooking pan. Cook sausage and crumble. Mix with cooked eggs. Toss with salsa, and wrap in a low-carbohydrate tortilla.

Lunch
Lunch One - Tuna Melt Food Water packed canned tuna Celery Scallions Preparation Method Serving Size Calories 99 6 5 Carbohydrates 0 grams 1 gram 1 gram

Mixed with chopped veggies, yogurt, 3 ounces and mustard Chopped Chopped 1 stalk 2 scallions

Food Nonfat plain yogurt Dijon mustard Ezekiel 4:9 bread Swiss cheese Totals Instructions

Preparation Method As instructed As instructed Toasted Grated

Serving Size 2 tablespoons 1 teaspoon 1 slice 1 ounce

Calories 13 5 80 108 316 calories

Carbohydrates 2 grams 0 grams 14 grams 1.5 grams 19.5 grams

Whisk together yogurt and mustard. Set aside. Toast bread. In a small bowl, mix tuna, celery, and scallions. Spread on toasted bread. Top with grated cheddar. Broil until cheese melts.

Lunch Two - Kale and Turkey Club Wrap Food Kale Deli turkey Neufchatel cheese Turkey bacon Tomato Spicy sprouts Total Instructions Preparation Method Raw, whole leaves Sliced As instructed Crumbled Chopped Raw Serving Size 3 large leaves, layered 3 ounces 1 ounce 1 slice 1/2 tomato 2 ounces 10 108 74 35 11 15 253 calories Calories Carbohydrates 3 grams 7 grams .8 grams .2 grams 2.4 grams 1 grams 14.4 grams

Layer three kale leaves. Spread with Neufchatel cheese. Top with turkey, turkey bacon, and sprouts. Roll kale around filling ingredients.

Lunch Three - Spicy Egg Salad Food Eggs Fat-free plain yogurt Sriracha Red pepper Scallions Ezekiel 4:9 bread Total Instructions Preparation Method Hard boiled, chopped As instructed As instructed Chopped Chopped Toasted, cut in half Serving Size 2 whole 2 tablespoons 1/2 teaspoon 1/2 cup 2 scallions 1 slice 156 13 13 23 5 80 290 calories Calories Carbohydrates 1.2 grams 2 grams .1 grams 4.5 grams 1 gram 14 grams 22.8 grams

Toast bread and cut in half. In a small bowl, whisk together sriracha and yogurt. Combine eggs, red peppers, and scallions. Toss with yogurt and sriracha. Serve as a half sandwich on

Food

Preparation Method toasted bread.

Serving Size

Calories

Carbohydrates

Lunch Four - Chef's Salad Food Romaine Lettuce Baby spinach Chopped Raw Preparation Method Serving Size 2 cups 2 cups Calories Carbohydrates 15 26 3 grams 2 grams 0 grams .4 grams 3 grams

Boneless, skinless Roasted, cubed chicken breast Turkey bacon Dressing Cooked and crumbled 2 tablespoons of balsamic vinegar whisked with 1/2 tablespoon of extra virgin olive oil, 1 clove of minced garlic, and a dash of red pepper flakes

3 ounces 108 2 slices 70 84 303 calories

Total Instructions

8.4 grams

In a small bowl, whisk vinegar, olive oil, garlic, and red pepper. Set aside. In a large bowl, combine lettuce, spinach, chicken, and bacon. Toss with dressing.

Lunch Five - Mexican Chopped Salad Food Boneless, skinless roasted chicken Cheddar cheese Scallions Green bell pepper Avocado Salsa Iceberg lettuce Tomato Nonfat yogurt, plain Total Instructions Preparation Method Cubed Grated Chopped Chopped Cubed As instructed Chopped Chopped As instructed Serving Size 3 ounces 1 ounce 2 whole 1/2 cup 1/4 medium 1/4 cup 2 cups 1/2 small tomato 2 tablespoons Calories 108 108 5 15 72 13 20 11 13 257 calories 0 1.5 1 gram 3.5 3.5 4 3 2.4 2 20.9 Carbohydrates

Chop or grate all ingredients into small pieces. Combine yogurt and salsa in a small bowl. Toss with chopped ingredients.

Dinner
Dinner One - Pork Tenderloin and Apple Slaw Food Pork tenderloin Preparation Method Brined (recipe follows), rinsed, and grilled or roasted 2 cups apple cider vinegar, 1 cup salt, 1 tablespoon whole black peppercorns, 1 tablespoon mustard powder, 1/4 cup natural maple syrup Peeled and julienned As instructed Grated Julienned and mixed with apple and ginger Serving Size 4 ounces Calories 163 Carbohydrates 0 grams

Brine

n/a

50 (adds about this much to 3 grams pork) 53 13 14 grams 2 grams 1 gram 5 grams 25 grams

Braeburn apple Non-fat yogurt Gingerroot Green cabbage Totals

1 medium 2 tablespoons

1 tablespoon 8 1 cup 22 309 calories

Soak tenderloin in brine for two hours. Remove from brine. Rinse and pat dry with paper towels. Instructions Grill tenderloin slices until done. While tenderloin cooks, peel and julienne apple. Mix with grated ginger, non-fat yogurt, and cabbage. Dinner Two - Salmon and Artichokes Food Salmon filet (wild) Artichoke Total Instructions Preparation Method Grilled or steamed Steamed Serving Size 6 ounces 1 whole 254 64 318 calories Calories 0 14 grams 14 grams Carbohydrates

Season salmon with salt and pepper and steam or grill. Trim stem off artichoke and place in a pan of boiling water. Cover and cook until leaves come away from artichoke easily, about one hour.

Dinner Three - Chicken and Mashed Cauliflower with Asparagus Food Boneless, skinless chicken breast Cauliflower Nonfat yogurt, plain Preparation Method Grilled Steamed and mashed As instructed Serving Size 3 ounces 1 cup 1/4 cup 140 28 30 Calories Carbohydrates 0 grams 5 grams 4.1 grams

Food Cheddar cheese Asparagus Total Instructions

Preparation Method Grated Steamed

Serving Size 1 ounce 6 medium spears 108 18

Calories

Carbohydrates 1.5 grams 3.6 grams 14.2 grams

324 calories

Cook chicken breast and set aside, tented with foil. Steam cauliflower until it is very soft. Place in a bowl with cheddar cheese and yogurt and mash with a potato masher. Season to taste with salt and pepper.

Dinner Four - Bacon Burger, Protein Style Food 95 percent lean hamburger patty Turkey bacon Head lettuce Dill pickle Dijon mustard Swiss cheese Total Instructions Grilled Cooked Halve, core, and peel away 10 layers of outer leaves from each half Cut into spears As instructed Grated Preparation Method Serving Size 3 ounces 2 slices 1 head 1 pickle 1 teaspoon 1/2 ounce Calories 145 70 20 5 5 44 289 calories Carbohydrates 0 grams .4 grams 4 grams 1 gram 0 grams .75 grams 6.15 grams

Grill burger and melt cheese on top of it. Cook bacon. On one "slice" of head lettuce, arrange burger, bacon, pickle, and mustard. Top with the other slice of lettuce.

Dinner Five - Warm Spinach Salad with Shrimp Food Shrimp Olive oil Turkey bacon Red wine vinegar Shallot Preparation Method Grilled As instructed Sliced and cooked As instructed Minced Serving Size 3 ounces 1 teaspoon 2 slices 1/2 cup 1 tablespoon 4 cups 101 30 70 24 7 52 284 calories Calories Carbohydrates .5 grams 0 grams .4 grams .3 grams 1.7 grams 4 grams 6.9 grams

Baby spinach Raw Total

Grill shrimp and set aside. Place spinach in a large, heatproof bowl. Meanwhile, heat oil and cook turkey bacon until crisp. Remove bacon with a slotted spoon and place in bowl with Instructions spinach. Add red wine vinegar and shallots to hot pan. Simmer until vinegar reduces by half. Pour over spinach and bacon and toss. Top with cooked shrimp.

Snacks Each of the snacks listed below are about 100 calories and less than 10 grams of carbs each. Choose any three of the following snacks throughout the day. Food Almonds Walnuts Sunflower seeds Pumpkin seeds String cheese Coconut milk and blueberries Avocado Natural (unsweetened) peanut butter and celery Jicama and Salsa Red pepper and hummus 14 almonds 7 walnut halves 1/2 ounce 2 tablespoons 1 piece 2 tablespoons coconut milk plus 1/4 cup blueberries 1/3 fruit 1 tablespoon plus 1 stick celery 14 slices plus 1/4 cup salsa 1/2 cup pepper slices, 2 tablespoons hummus Serving Size Calories Carbohydrates 98 98 99 114 80 80 96 90 50 83 3.5 grams 5 grams 4 grams 1.3 grams 1 gram 7 grams 5 grams 4 grams 10 grams 8.5 grams