1200 Calorie Diet 30 Days of Diets From

DAY 1 - Total Calories 1205
BREAKFAST -350 calories total

Scrambled eggs on an English muffin
2 eggs -182 cal
1/2 cup cooked fresh spinach - 4 cal
1 whole-grain English muffin, toasted -100 cal
1 cup cut cantaloupe -64 cal
Scramble eggs with spinach. Serve on English muffin with cantaloupe on the side.

SNACK -75 calories total
Strawberries and whipped topping
1 cup strawberries (50 cal) and 2 tablespoon of Lite Cool Whip (25 cal)

LUNCH -355 calories total

Turkey, Pear & Swiss Cheese Sandwich
1 teaspoon Dijon mustard -3 cal
2 slices whole-grain bread - 20 cal
4 thin slices turkey -180 cal
1 medium pear, sliced -102 cal
1 slice low-fat Swiss cheese -50 cal

1 cup grapes

DINNER - 362 calories per serving (makes 4 servings)
Herbed chicken & squash

Season 16 oz chicken breast with 1 tbsp chopped rosemary, 1/2 tsp salt and 1/4 tsp black pepper and
brush with apricot-mustard sauce. In a bowl, toss onions with 2 tsp vinegar and 1 tsp oil, 1 lb squash
with 1 tsp oil. Place chicken in oven at 400 and spread squash and onion in a single layer around
chicken; roast 15 minutes until chicken's internal temperature reaches 165.

Drink of choice - flavoured iced tea 3 calories

DAY 2 Total Calories 1213

BREAKFAST - 260 calories total
Sliced Pear & Almond-Butter Toast
Toast 1 slice of whole-grain bread (90 cal), spread 1 tbsp almond butter (90 cal) and top with slices of
fresh pear (medium pear 80 cal).

cup roasted pumpkin seeds (in shell)


Balsamic Chicken Salad Pita
Mix together 1 cup precooked and diced chicken (175 cal), 2 tablespoons balsamic vinegar (28 cal),
1/4 cup chopped scallions (8 cal), and 1 large stalk celery, chopped (10 cal). Fill 1 whole-wheat pita
(170 cal) with chicken mixture and 1 cup bagged mixed salad greens (9 cal).

DINNER -350 calories total
Baked parmesan fish

Beat 1 egg (82 cal) and 2 tbsp milk in a shallow bowl and set aside. In a zipper bag combine 1/3 cup
grated parmesan cheese (150 cal), 2 tbsp flour, 1/2 tsp paprika, 1/4 tsp salt, 1/8 tsp pepper. One at
a time dip fillets in egg, shake off excess and turn or shake in breading in bag.
Bake uncovered on an oiled baking sheet at 350 degrees for about 25 minutes or until fish flakes
easily with a fork.

Drink of choice - 1/2 cup acai berry juice -60 calories total


1cup Fiber One Honey Clusters -170 cal
1cup skim milk -86 cal
1 hardboiled egg -82 cal

SNACK - 35 calories total
7 Olives

LUNCH - 395 calories total

1 (90grams) tinned red salmon (191 cal) mixed with 1 tablespoon of light mayonnaise (36 cal)
1 raw carrot (30 cal)
2 slices of wholemeal bread (138 cal)

Turkey Jerky 1 ounce

DINNER - 359 calories total
Two Chicken Kale Wraps
Whisk together 3 tbsp balsamic vinegar, 3 tbsp light brown sugar, 2 tsp cornstarch, 2 tsp Dijon
mustard and 1 tsp salt and add in 2 boneless, long thin strips of skinless chicken breasts (6 oz each).
Heat 1 tbsp olive oil in a large skillet. Cook chicken strips in marinade until liquid is mostly absorbed, 3
to 4 minutes. In a bowl, combine 1 cup each diced yellow squash and diced mango. Place 1/8 of the
chicken and 1/4 cup squash and mango mixture on 2 large Lacinato or Italian kale leaves; fold over
leaves to close and secure with 2 toothpicks. In same skillet, heat 1 tbsp olive oil over high heat, add
wraps and cook to soften kale.

Drink of choice - flavoured water - 0 calories


Banana & Honey Smoothie
1 cup light vanilla soy milk -139 cal
1 small banana - 90 cal
1 tablespoon honey -64 cal
2 tablespoons old-fashioned oatmeal -20 cal
1 tablespoon flaxseeds, ground -37 cal

1 Fiber Bar


Melon parma ham & feta salad

Mix 2tbsp olive oil, lemon juice and 1/4 tsp chilli flakes for dressing.
Arrange small cubes 200g feta cheese (45 cal), 80g babyleaf herb salad and 1 cantaloupe or
charentais ripe melon and crumple 6 slices (85g) Parma ham (180 cal) over each serving.

Avocado mango chicken
Mix cup Worcestershire, 1 tbsp soy and 2 tsp adobo sauces with juice from 1 lime and marinade 4
boneless, skinless chicken breasts (about 4 oz each). Refrigerate 30 minutes. Heat oven to 350,
place chicken and marinade and cook until tender. Combine 1 large chopped mango and avocado, 1
tbsp finely chopped cilantro and onion, salt and juice from1 lime in a bowl. Remove chicken from
oven and top with 1/4 of mango-avocado mixture. Serve with 1 tortilla each.

Drink of choice - pomegranate juice -54 calories total
Side dish -spinach sprinkled with cheese -45 calories total

If you keep good food in your fridge, you will eat good foods Errick McAdams
Give today your all and continue to tackle your goals of eating healthy and keeping fit, because you
deserve it.

Waffles & blueberries
2 regular Kelloggs Eggo Nutri Grain waffles-blueberry (180 cal)
1 cup of frozen blueberries (80 cal)
Yoplait Fiber one yogurt (80 cal)

Peanut Butter & Jelly sandwich

1 tsp peanut butter (30 cal) and 1 tsp of jelly (30 cal)
1 1/2 of a 100 calorie sandwich thin


Tuna, Red Grapes & Walnuts on Greens
Top 2 cups spring greens with 3 ounces chunk light tuna (70 cal), 3/4 cup red grapes (78 cal) and 3
tablespoons chopped walnuts (166 cal). Drizzle with 2 tablespoons low-fat vinaigrette dressing (86
cal).

Sweet and sour tofu stir fry recipe

1 cup cooked rice noodles (180 cal)
1 cup steamed greens (15 cal)
1 tbsp sesame seeds sprinkled on top (52 cal)
1 tsp margarine (34 cal)

Drink of choice - V8 V-Fusion Sparkling water (60 cal)

DAY 6 Total Calories 1222 / 1217
Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they
are dim, the whole world is clouded Goethe
Eating the right combination of superfoods, such as fresh produce will give your body the energy it needs,
protect you from chronic diseases, and may even whittle your waist.

Bagel & sardines
2 sardines in oil (24 g) (50 cal)
1 medium oat bran bagel (268 cal)

Celery and strawberry cream cheese

2 medium celery stalks (12 cal) and 1 tablespoon of reduced fat strawberry cream cheese (35 cal)


Takeout from Subway

6-Inch Roast Beef Sandwich (290 cal) with Pepper Jack (80 cal)
medium apple sliced (47 cal)

cup red cherries

DINNER -396 / 391 calories total
Chili & Chips

1 cup canned turkey (210 cal) or vegetarian chili (205 cal)
Mix together choice of chili and 1 1/2 cups frozen broccoli (46 cal) and microwave for about 5 minutes,
until broccoli is tender. Top chili mixture with 3 tablespoons shredded cheddar cheese (40 cal) and 1/4
cup crushed corn chips (100 cal).

Drink of choice - lemon water 6 cal


1 Morningstar sausage (80 cal)
1 slice of peanut butter toast (150 cal)
1 Activia Light yogurt (70 cal)

1 handful pita chips (28 g)


BBQ Baja Burger

Cook 1 vegetarian burger (124 cal) in microwave as the directions on the package. Place on 1 whole
wheat bun (123 cal) with 1 whole wheat bun (123 cal); top with 1/4 avocado, thinly sliced (80 cal) and
1/4 cup raw bean sprouts (7 cal). Eat with 4-ounce pineapple cup, in its own juice (15 cal).

DINNER
LEEK & POTATO SPANISH OMELETE -300 calories total

Heat 1 tablespoon olive oil in frying pan. Mix 2 eggs, 2 tablespoons semi-skimmed milk and 1 teaspoon
chopped chives then pour into heated frying pan. Add pre-boiled 100g/4oz cubed potatoes and 1 small
chopped leek, to mixture
Drink of choice -non-alcoholic mint julep -80 calories total

Fruits are good source of vitamins and minerals and are a readily available source. A fruit will
boost you instantly. It is something which can quench your thirst and satisfy your hunger at
the same time. Fruits are guardian angels for all the busy bees out there, who have no time to
even have their breakfast. Since its handy they can be eaten even on the move.
BREAKFAST - 258 calories total

Oatmeal with Apples, Hazelnuts, and Flaxseed
16 oz oatmeal
8 oz fat-free milk
Hazelnuts, Granny Smith apples,
flaxseed, cinnamon, vanilla extract,
brown sugar, slivered almonds


1 apple


Herbed Cheese & Tomato Sandwich

In blender puree 6 oz low fat cottage cheese and then add for flavour garlic, chives, salt and pepper.
Spread mixture on 1 whole-grain bagel with 4 slices tomato.

Buffalo Meatloaf with Spinach and Roasted Baby Potatoes

Sautee mushrooms and onion until mushrooms are beginning to brown and onion is translucent; mix in
sage, thyme, 1/4 cup tomato sauce and red pepper and pour over top of meatloaf then roast. Have with
potatoes and spinach.

Drink of choice - pink lemonade 43 calories

BREAKFAST - Calories: 259

Scrambled Egg Burritos
Combine eggs, low-fat milk, cilantro, butter and low-fat cheddar cheese then scramble and have with
fat-free tortillas, tomatoes, chunky salsa

SNACK -calories 44
3 slices mini pumpernickel

LUNCH -calories 341
Chicken BLT bowl salad

Grill 6 rashers streaky bacon until crispy and cook 150g green beans for 5 minutes
Arrange 4 ready-cooked sliced chicken breasts, on a large platter with baby gem lettuce and sunblush
tomatoes; break bacon into pieces and scatter over platter. Make dressing with olive oil, anchovies,
garlic and half-fat crme fraiche.

DINNER 405 calories
Ginger Beef and Snap Peas 230 Cal
Cut 450g beef flank steak into slices; set aside.
Heat 2 tsp vegetable oil over medium-high heat; stir-fry ginger, add steak; stir-fry until no longer pink
inside, about 2 minutes.
Add 2 cups peas; stir-fry until warmed through, about 1 minute.
Add beef broth to wok; bring to boil. Reduce heat and simmer until slightly reduced, about 2 minutes.
Return beef mixture to wok. Stir in 3 tbsp oyster sauce until combined.

Drink of choice -Watermelon Fizz 103 calories
Puree 4 cups watermelon, add 2 tablespoons lime juice and 1/3 cup ginger ale
Dessert - 1 small pear 86 calories

BREAKFAST -298 calories
Cornflake Crunch French Toast
Mix 2 eggs, low-fat milk, vanilla extract and cornflakes and soak 2 slices of whole-wheat bread in
mixture then sizzle in frying pan. Have with maple syrup and choice of fresh fruit.
1 Oatmeal cookie (57 cal)
1 miniature box of raisins (42 cal)
LUNCH
Chorizo Sausages & Cannellini Bean Salad -338 calories
Fry onion and chorizo for a few minutes in 2 tsp olive oil. Put the celery, pepper, beans, sun-blush
tomatoes and parsley leaves in a bowl and then pour in the chorizo and 4tbsp light French dressing.
Serve with crusty bread.

DINNER
Stir-Fried Sesame Tofu With Baby Bok Choy -260 calories

For 3 minutes stir-fry 1 1/4 cups sliced baby bok choy and 3 tablespoons sliced shallots in 1 teaspoon
sesame oil. Add 1/3 cup sliced or cubed extra-firm tofu, 3 tbsp teriyaki sauce and 3 tsp grated ginger;
cook, stirring frequently, 3 to 5 minutes. Toss with noodles and toasted sesame seeds.

Drink of choice Island Limeade -122 calories
Mix water, freshly squeezed lime juice and sugar to taste.

Dessert -1 square dark fudge brownie -85 calories

1 cup whole grain cold cereal with 12 cup skim milk
1 banana

SNACKS -75 calories

1/2 Granola Bar

LUNCH -402 calories

Spinach and Chicken Soup with Parmesan

In large saucepan cook carrots, garlic, thyme, salt and pepper, stirring often, until slightly softened,
about 5 minutes.
Pour in 1 pkg (900 mL) sodium-reduced chicken broth and water; bring to boil. Add 1-1/4 cups small
shell pasta; cook until al dente, about 8 minutes. Stir in 4 cups spinach and 3 cups (750 mL) shredded
skinless rotisserie chicken; cook until chicken is warmed through, about 2 minutes.
Sprinkle with Parmesan cheese and have with 1 slice garlic bread (206 calories).

DINNER -495 calories

Baked Fish with Leeks & Almonds (339 cal)

Rub two 6 ounces white fish fillets (265 calories) with olive oil and season with lemon pepper to taste.
Cover each fillet with circles of thinly sliced leek (54 calories) and sprinkle with almonds (20 calories).
Seal in heavy-duty foil; bake in 400 degrees F until fish flakes easily with a fork and serve with lemon
wedges.

Drink of choice - 8 oz non-alcoholic wine (16 cal)

Dessert 1 slice Key Lime pie (140 cal)

Omega-3 essential fatty acids, "good" fats have been shown to have heart-healthy effects.
Foods that provide omega-3 fatty acids include fish oil and certain plant and nut oils.

Banana Corn Muffins
Bake 1 ripe banana, reduced-fat milk and corn muffin mix (199 calories)
Have with 1 cup of hot cocoa mix (113 calories)

SNACK -45 calories
Handful of chocolate-covered pretzels

LUNCH -265 calories
Mix together Greek Yogurt, dark-chocolate chips, oat granola, walnuts and wild blueberry to make a
heart-healthy antioxidants parfaits

Chicken Parmesan (270 cal)

Sautee two 4 ounces skinless, boneless chicken breasts (204 cal) over medium-high heat until browned
then deglaze pan with 1/4 cup chicken stock, add Italian seasoning.
Reduce heat. Top with 2/3 cup pasta sauce and 3 tablespoons grated Parmesan cheese (66 cal).
Bake 7 to 10 minutes in 400 degrees F.

Drink of choice - Pomegranate Cosmos (160 cal)
Mix pomegranate juice, vodka, lime juice, Cointreau (or Grand Marnier), ginger juice and sugar. Fill a
cocktail shaker halfway with ice, add 1/2 cup Cosmo mix, and shake until the shaker turns frosty and
cold. Garnish with a twist of lime zest, if desired.

Dessert -1 slice blueberry tart (150 cal)

CHICKPEA & POTATO HASH
Combine 4 cups frozen shredded hash brown potatoes, spinach, onion, ginger, curry powder and salt.
Over medium-high heat, add the potato mixture and press into a layer. Cook, without stirring, until
crispy and golden brown on the bottom, 3 to 5 minutes. Fold in 1 15-ounce can chickpeas and 1 cup
chopped zucchini, breaking up chunks of potato, until just combined. Press back into an even layer.
Carve out 4 wells in the mixture. Break eggs, one at a time and slip one into each indentation. Cover
and continue cooking until the eggs are set, 4 to 5 minutes for soft-set yolks

SNACK -90 calories
1 banana

LUNCH -290 calories
PESTO CHICKEN ROLL
Chop up a roast chicken breast and mix with cubed mozzarella, pesto, and cherry tomatoes.

Turkey & Veggie Saute (300 cal)

Cook brown rice or whole-wheat pasta.
Brown 12 ounces lean all-white-meat ground turkey over medium-high heat with mushrooms (5 to 7
minutes); deglaze pan with white wine. Stir in vegetables, oregano and salt and pepper to taste.

Drink of choice - Sparkling Ginger Beer (5 cal)
Dessert - cup fat free vanilla ice cream (140 cal)

A two-egg omelette with mushrooms and spinach
SNACK -150 calories
1 chocolate pudding cup with 1 graham-cracker square crushed and sprinkled on top
LUNCH -292 calories
CHICKEN PANINI

Heat lightly oiled grill or panini press.
Divide 6 oz sliced low-fat Swiss cheese, 4 oz sliced reduced-sodium Black Forest deli ham, and 4 oz sliced
reduced-sodium deli chicken breast evenly among sliced and gutted 4 whole wheat rolls. Close
sandwiches and grill until golden brown on both sides and cheese is melted, about 5 minutes total.
Halve sandwiches and serve with marinara sauce for dipping.

DINNER 424 calories
Maple-Glazed Salmon with Pickled Cucumber (250 cal)

Combine vinegar and sugar in a saucepan and bring to a boil until sugar dissolves. Stir in cucumber and
onion. Add fennel and olive oil, and season with salt and pepper. Coat the skinless salmon fillet lightly with
olive oil. Combine the maple syrup and grainy mustard, minced garlic clove, ground cumin and spread
onto salmon. Broil salmon for 6 minutes or until just cooked through.
Drink of choice - Strawberry-Coconut Daiquiri (112 cal)
Blend until smooth strawberries, sugar, lime juice together and ice cubes in a blender.
Dessert - 100g jello (62 cal)


Wholemeal spelt flour pancakes with fresh seasonal fruit and a dollop of natural yoghurt

SNACK -53 calories
1 red grapefruit (42 cal)
1 tsp brown sugar (11 cal)

LUNCH -269 calories

Italian Vegetable Stew

Roughly chop cooked collards and kale. Over medium heat add carrots, celery, and leek garlic and red
pepper flakes, tomatoes. Cook, stirring frequently, until liquid is evaporated and tomatoes begin to stick
to the bottom of the pot. Add broth, beans, thyme, marjoram, bay leaf, and reserved greens; season
with salt and pepper. Cook till thicken.


SPAGHETTI WITH FRESH TOMATOES (275 cal)

Combine chopped tomatoes, basil, and garlic in a large bowl. Whisk oil and vinegar together and drizzle
over tomato mixture. Season with a pinch of salt and lots of freshly ground pepper. Cook pasta
according to instructions on package. Toss with tomato mixture, and serve.

Drink of choice - Campari, Grapefruit & Pomegranate Cocktail (105 cal)
Combine grapefruit (or orange) juice, pomegranate juice and ice cubes in a blender until foamy and pale
pink. Serve over ice, garnished with a twist or slice of orange.

Dessert - 1 slice of banana bread (196 cal)

3 slices of avocado, tomato and basil on crusty sourdough toast with a touch of balsamic
8 ounce of apple cider

SNACK -150 calories
1 cup chocolate pudding

LUNCH -171 calories

Blend until smooth in blender 1 banana, 1/2 cup low-fat vanilla yogurt, 1/8 cup frozen orange juice
concentrate, 1/2 cup 1% milk, 2 teaspoons whey powder and 6 ice cubes, crushed.

Quick Moo Shu Pork (365 cal)

Mix together 340 g ground pork, garlic, cornstarch, ginger and pepper, vinegar and soy sauce. Mix
together oyster sauce, sugar, sesame oil and remaining vinegar and soy sauce. Set aside.

Heat 1 tsp of the vegetable oil over high heat; cook eggs, stirring, just until set, about 30 seconds.
Remove to plate. Add remaining vegetable oil to wok; stir-fry pork mixture, breaking up with spoon and
scraping up browned bits, until pork is no longer pink, about 5 minutes. Stir in coleslaw mix and
mushrooms; cook until mushrooms are softened, about 2 minutes. Add soy sauce mixture, green onions
and cooked eggs; stir to coat. Spoon onto tortillas.

Drink of choice - Alo drink (70 cal)

Side dish -sweet potato with chutney of choice (80 cal)


One ounce fetta cheese (75 calories) 2 scrambled eggs (182 calories) and 1 slice of bagel (120 calories)

SNACK -60 calories
Handful of peanuts

LUNCH -400 calories
HAM SALAD ROLLS

In a food processor, combine 2 cups diced ham (200 calories), celery, onion, and pickles or pickle relish.
Mix in tablespoon mayonnaise (45 calories) until well-moistened, along with sweet pickle juice. Add
pepper and stir in 1 diced hard-cooked egg (155 calories). Arrange lettuce on soft rolls and fill with the
ham salad.

Orange-Cilantro Chicken (224 cal)

Sautee 24 ounces skinless, boneless chicken breasts with coriander seed over medium-high heat until
browned. Deglaze pan with orange juice, simmer 5 minutes, season with salt and pepper add cilantro
and cook 1 minute more.

Drink of choice - AhhMigo (20 cal)

Side dish - Green bean casserole (121 cal)
Cook the green beans according to the package directions but add salt. Cook onion in margarine until
onion is tender. Stir in the bread crumbs; set aside. Combine condensed cream of mushroom soup,
pimento, pepper and beans in casserole dish and bake in 350 degree F oven for 25 to 30 minutes
sprinkle bread crumbs on top.


One cup scrambled tofu (175 calories) with tomatoes and fresh herbs and half cinnamon roll (75
calories). Have with 8 ounce pineapple juice (128 calories).

SNACK -70 calories
8-ounce V8 juice

LUNCH -192 calories
Three simple deviled eggs with sliced grape tomatoes, snipped chives, or olive slices.

After boiling eggs scoop yolks out of egg halves and stir in mayonnaise, mustard, salt, pepper and a little
sweet paprika, if desired. Press mixture through a sieve into a small bowl. Garnish with sliced olives,
sliced grape or cherry tomatoes, finely chopped red onion, or snipped fresh chives. Have with whole
wheat crackers.

Leek and Hazelnut Ravioli

Cut leeks in half lengthwise; thinly slice crosswise to make about 4 cups.
In saucepan, heat butter with oil and cook leeks, garlic, salt and pepper, stirring occasionally, until leeks
are tender and beginning to brown, about 10 minutes.
In saucepan of boiling salted water, cook ravioli according to package directions; drain, reserving 1/2 cup
cooking liquid. Gently stir ravioli and enough of the reserved cooking liquid into leek mixture to coat.
Top with goat cheese, hazelnuts and chives.

Drink of choice - sparkling water with lemon wedge (0 cal)

The lignans in flaxseed may provide some protection against cancers that are sensitive to
hormones. Some of the other components in flaxseed also have antioxidant properties, which
may contribute to protection against cancer and heart disease.

Quinoa flake cereal with apple, cinnamon and flaxseeds.

SNACK -80 calories
1 small apple

LUNCH -332 calories
Turkey & Cucumber Sandwich with nectarine

In a medium bowl, toss together 1/2 cup non-fat mayonnaise, 1 tablespoon prepared horseradish,
1/2 teaspoon garlic powder and /2 teaspoon ground black pepper. Mix in 2 cups finely chopped cooked
turkey breast and 1/4 cup finely chopped scallions.
Divide the mixture among 4 slices of rye bread, spreading it to the edges. Overlap the cucumber slices in
an even layer over the turkey. Top with the remaining 4 slices of bread. Small nectarine (57 cal)

Rosemary-Mustard Chicken (345 cal)

Heat pan with cooking spray. Season with salt and pepper and then sautee chicken over medium-high
heat until browned, deglaze pan with white wine; stir in rosemary and mustard. Simmer 5 minutes, or
until chicken is cooked. Have with rice.

Drink of choice - Mamma Chia (120 cal)

Dessert - Pudding with Cherries (141 cal)


Amaranth porridge with raisins.

SNACK -150 calories
Cafe Mocha
12-ounce non-fat cafe mocha (no whipped cream)

LUNCH -331 calories
Chicken Goat-cheese Quesadillas

Combine 1 1/2 oz goat cheese in a small bowl. Set aside.
Heat olive oil in a medium saute pan over medium-low heat. Add onion and saute for 2 minutes. Add
corn and pepper; saute for 1 minute. Add 1/2 cup diced cooked skinless white-meat chicken
and saute for 1 minute. Remove from heat, then stir in 1 tbsp chopped fresh cilantro.
Divide cheese mixture and spread over 2 six-inch corn tortillas. Layer each tortilla with half the chicken
mixture and top with remaining tortillas. Spray a large frying pan or griddle with cooking spray. Warm

DINNER
Broiled chicken with rice & green beans -481 calories
3 oz. broiled skinless chicken breast, spray with olive oil, season with minced garlic, rosemary, salt &
pepper. 1 cup green string beans boiled in slightly salted water 3 minutes, drained, drizzled with 1 tsp.
olive oil, seasoned with salt & pepper and 1/2 cup brown rice

Drink of choice - Iced tea (10 cal)

Dessert - Dark Chocolate York Peppermint Pattie (140 cal)

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least
two portions a week


Half a wheat bagel with 1 tablespoon reduced-fat cream cheese (200 cal) and 1 cup diced cantaloupe
(53 cal)

SNACK -147 calories
Cereal and Yogurt
6 ounces light vanilla yogurt and 1/2 cup whole-grain cereal

LUNCH -194 calories
Roast Beef & Horseradish Wrap

Mix 2 teaspoons light mayonnaise and 1/2 teaspoon prepared horseradish in a small bowl. Spread the
mixture on one side of the tortilla. Place the lettuce leaf in the center of the tortilla, followed by 3 slices
lean roast beef and tomato. Fold the outer edges in then roll.

Artichoke, goat cheese & chicken pizza (388 cal per serving)

Heat oven to 450. Mix 4 oz goat cheese and 1/2 cup non-fat ricotta in a bowl; spread over whole-wheat
pizza crust, leaving a 1-inch border. Top with chicken, artichokes and tomatoes; sprinkle with Parmesan.
Bake until Parmesan is golden, 8 to 10 minutes. Top with oregano and serve.

Drink of choice - PitayaPlus Super Juice (70 cal)

Dessert - Coffee and 2 whole-grain fig cookies (150 cal)

It is recommended that we eat at least five portions of different types of fruit and vegetables a
day. It is easier than it sounds. A glass of 100% unsweetened fruit juice can count as one
portion, and vegetables cooked into dishes also count. Why not chop a banana over your
breakfast cereal, or swap your usual mid-morning snack for some dried fruit?

Eggs Beneficial Breakfast Sandwich

Scramble one whole egg and 3 egg whites in a bowl, add tsp flaxseed to the mixture, fry in a non-stick
skillet treated with vegetable-oil spray. Have with 2 toasted slices whole-wheat bread, add one slice
bacon and tomato, pepper, or other vegetables of your choice and 8 ounces of orange juice.

SNACK -40 calories
cup naturally sweet blueberries

LUNCH -311 calories
Minestrone Soup & Baked Potato

Spinach Salad with Strawberries (397 cal)

Combine 2 cups baby spinach, 1 cup shredded romaine lettuce, 1/2 cup sliced strawberries, 2
tablespoons sunflower seeds, 1/2 cup broccoli florets, 1 chopped hard-boiled egg, 1/4 cup kidney
beans, 8 croutons and drizzle with 2 tablespoons vinaigrette

Drink of choice - Herbal water (35 cal)

Eat the right number of calories for how active you are, so that you balance the energy you
consume with the energy you use. The average man needs around 2,500 calories a day). The
average woman needs 2,000 calories. Eat a wide range of foods to ensure that youre getting
a balanced diet and that your body is receiving all the nutrients it needs.

Cream cheese Sandwich

Spread 1 1/2 teaspoons low-fat cream cheese in the pockets of 1 whole-wheat pita that was halved.
Stuff with 2 slices turkey or ham and lettuce or green vegetable

SNACK -85 calories
Crisp bread
2 whole wheat crisp bread, cup cottage cheese

LUNCH -303 calories
Manhattan Clam Chowder & Tortilla chips

Curried Turkey With Rice (200 calories)

Rub oil in a heavy skillet. Heat skillet to medium-high heat and brown 12 ounces lean all-white-meat
ground turkey (5 to 7 minutes); stir in 1 teaspoon curry powder and diced tomatoes. Simmer 3 to 5
minutes more; serve over cooked rice. Top with plain yogurt and fresh cilantro.

Drink of choice - Cranberry juice (140 cal per 8 oz)

Dessert - 1 slice cheesecake (250 cal)

DAY 24Total Calories 1188

Breakfast Bacon Burger

Split 1 Thomas' Honey Wheat English Muffin, toast and add 1/2 teaspoon trans fat-free margarine.
Microwave 1 egg and add 1 slice low-fat American cheese and 1 slice bacon to the muffin, then nuke for
20 seconds. Add vegetables to taste.

SNACK -108 calories
6 whole-grain crackers

LUNCH -182 calories
Low Fat Chicken Nuggets

Cut chicken breasts into 1 to 1 1/2-inch pieces and roll in flour and seasoning mixture. Then dip the
chicken into 1/4 cup low fat buttermilk mixed with 1 egg white then coat the pieces with cornflakes.
Place chicken on baking sheet and bake until golden. Eat with lettuce and orange slices.

Fish With Fresh Dill (157 cal)
Preheat oven to 400 degrees F.
Rub two 6 ounces white fish fillets with oil and season with lemon pepper to taste.
Cover each fillet with cucumber and sprinkle with dill.
In heavy-duty foil; bake for 15 to 20 minutes, or until fish flakes easily with a fork.
Serve topped with a dab of plain yogurt.

Drink of choice - Tomato juice (31 cal 6 oz)

Side dish - cheesy potatoes (140 cal)

Dessert - strawberry shortcake (270 cal)


Very Berry Smoothie & Turkey Lettuce wrap

Blend until smooth in blender -3/4 cup instant oatmeal, 3/4 cup skim milk, 3/4 cup mixed frozen berries,
2 tsp whey powder, 3 crushed ice cubes (144 calories).
Wrap two ounces of thin turkey slices (40 cal) and one thin slice of provolone cheese (90 cal) with a
large romaine lettuce leaf.

SNACK -136 calories
1 tablespoon peanut butter and 1/2 medium apple, sliced

LUNCH -319 calories
Low Fat Shrimp Pasta Salad

Cook 6-ounces rotini pasta add peas to pasta water after two minutes of cooking time. Drain and cool
pasta and peas. Cook green beans for 5 minutes in a pot of boiling water. Combine vegetables with 3/4
pound cooked shrimp. Make creamy low-fat dressing by combining mayonnaise, yogurt, herbs and black
pepper. Pour over salad and toss well.

CONFETTI RICE SALAD (300 cal)

Place cooked rice in a shallow dish and refrigerate until cool. When cool, combine with sweet corn, black
beans, red pepper, scallions and parsley.
Whisk vinegar oil and oil together and pour over rice salad.

Drink of choice - Green tea 0 calories

Dessert - Cinnamon swirl bread (180 cal)


Low-fat Ham & Cheese Strata and Peach

Whisk 2 whole eggs and 4 egg whites, 2 cups skim milk, 1/2 cup shredded reduced fat sharp cheddar
cheese, 2 tsp Dijon mustard, 1 10-ounce package of chopped spinach and 4 slices lean cooked chopped
ham. Add 10 ounces cubed day-old Italian or French bread, top with cheese & black pepper then bake.
Have with a medium peach.

SNACK -160 calories
One snack-size Activia yogurt,one tablespoon dried cranberries, cup blueberries and six almonds

LUNCH -227 calories
Curried Chicken Salad

Blend 1/3 cup plain non-fat yogurt, 1/4 cup fat-free mayonnaise and 2 tsp curry powder. Combine 2
cups chopped cooked skinless chicken breast, 1/4 cup raisins, 1/4 cup sliced almonds, 1 medium
chopped apple, and 2 chopped celery stalks. Serve with dark green salad leaves and pita bread.

Sliced Chicken & Pasta with Red Grapes (346 cal)

Combine 8 ounces chilled, precooked cubed chicken breast, 2 cups cooked whole-wheat pasta, 1/2 cup
halved red grapes, 2 tablespoons chopped celery, 1/4 cup plain yogurt and snipped fresh basil to taste.
Add salt and pepper to taste.

Drink of choice - Mint tea 0 calories

Dessert - 2 square brownies (224 cal)


2 Pancakes with berry syrup and ricotta cheese
1 glass orange juice

SNACK -60 calories
2 almond & honey-butter cookie

LUNCH -290 calories
Smashed White Bean & Avocado Sandwich
Combine beans, olive oil, and lemon juice in a medium bowl until it comes together but is still a little
chunky. Season with salt and pepper to taste and spread on four slices of toasted multigrain bread.
Top each with some red onion, sliced cucumber, avocado, and arugula or sprouts. Top with the
remaining slices of bread and serve.

Tomato and Cheddar Baked Chicken (303 cal)

In large skillet cook onion and garlic, stir in zucchini and herb seasoning; cook until zucchini is softened.
Remove from pan and set aside. Sprinkle 450 g boneless skinless chicken breasts with salt and pepper
and cook until light golden. Pour pasta sauce, zucchini mixture and chicken into greased casserole dish
and bake in 400 F (200 C) oven until chicken is no longer pink inside, 10 to 12 minutes.
Sprinkle with cheddar cheese; broil until cheese is melted, about 2 minutes.

Drink of choice - sparkling water (5 cal)

Side dish - coleslaw (152 cal)


2 slices of whole wheat French toast (75 calories) topped with two teaspoons of unsweetened
applesauce (42 calories) mixed with 1 tablespoon maple syrup (52 calories)
8 ounces of non-fat fruited yogurt (250 calories)

SNACK -88 calories
1 pickle and 1 cheese stick

LUNCH -211 calories
Broiled Halibut with Buttery Tomato Sauce

Sprinkle 4 small halibut fillets with salt and pepper; broil on greased baking sheet until fish flakes easily
when tested with fork, about 8 minutes. Steam broccoli and toss with lemon juice, salt and pepper.
Make buttery tomato sauce with butter, shallots and garlic. Stir in tomatoes, honey, salt and pepper;
cook, tossing, until tomatoes begin to break down, about 1 minute. Stir in basil; heat until wilted. Spoon
over fish. Serve with broccoli.

Whole-Wheat Fettuccine With Shrimp & Peas (380 cal)

Prepare pasta according to package directions. Heat olive oil in a non-stick pan. Add shrimp, tomatoes,
garlic and rosemary; sautee 5 minutes, stirring occasionally. Add peas; cook, stirring frequently, for 2
minutes more. Toss shrimp mixture with cooked drained pasta. Top with grated Parmesan cheese.

Drink of choice - KeVita (10 cal)

Side Dish - mashed potatoes (157 cal)

1 slice cinnamon raisin bread (198 calories) and 2 slices of watermelon (174 calories0

SNACK -60 calories
1 bran muffin

LUNCH -293 calories
Sweet-and-Sour Chicken Kabobs

Make sweet-and-sour sauce garlic cooked over low heat with vegetable oil then stir in tomatoes,
vinegar, brown sugar and soy sauce and stirring occasionally, until thickened, 8 to 10 minutes. Stir in
sesame oil. Prepare 4 boneless skinless chicken breasts into cubes and sprinkle with salt, pepper. Cut red
and green peppers, sweet onion and pineapple into 1-1/2-inch (4 cm) pieces and alternately thread
them with skewers.
Place skewers on greased grill over medium-high heat; close lid and grill, turning often, for 14 minutes.
Brush with half of the sauce; grill, turning once, for 1 minute. Brush skewers with remaining sauce; grill,
turning once, until chicken is no longer pink inside, about 1 minute.

Waldorf salad contains 2 cup shredded cooked chicken, 1-2 chopped unpeeled Granny Smith apples, and
1/2 cup chopped walnuts, 1 cup chopped celery in a mayonnaise dressing. Add 2 Tbsp. honey mustard, 1
tsp. lemon juice. (195 calories)

Drink of choice - Izze Esque (50 cal)

Side dish - broccoli cheese casserole (220 cal)


Steamed cabbage and ham

3 cups chopped steamed cabbage (66 calories) seasoned with salt, pepper, tomatoes and scallion. Add 1
ounce minced ham (75 calories) and sprinkle a handful of raisins (20 calories). Serve with 1 boiled potato
(130 calories) and 8 ounces of grapefruit juice (96 calories).

SNACK
1 oatmeal walnut cookie -90 calories

LUNCH -249 calories
One-Pot Shrimp and Couscous

In large saucepan, melt butter over medium-high heat; cook onion, garlic, paprika, salt and pepper,
stirring occasionally, until softened, about 5 minutes.
Add 1 cup (250 mL) couscous, toast for 2 minutes. Stir in 450 g deveined peeled medium shrimp,
tomatoes and broth; bring to boil. Cover and turn off heat; let stand on burner until no liquid remains
and shrimps are pink, about 5 minutes. Stir in spinach.

DINNER - calories
Portobello-Smothered Beef Medallions (295 cal)

Heat oil and sautee tenderloins with onions and mushrooms for 7 minutes, stirring vegetables
occasionally. Add broth and thyme; reduce heat and simmer until liquid is reduced. Season with salt and
pepper.

Drink of choice - Hint Fizz sparkling water 0 calories

Side dish - Cream of mushroom soup (96 cal)

Dessert 1 oz coconut macaroons (114 cal)

1200 Calorie Diet 30 Days of Diets From

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DAY 1 - Total Calories 1205

BREAKFAST -350 calories total

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