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1200-Calorie Meal PlanMeal/SnackServings/FoodCategoryDay 1Day 2Day 3Day 4Day 5Day 6Day 7BreakfastNutritionalBeverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage(1 serving)Nutritional Beverage(1 serving)Nutritional Beverage(1 serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Proprietary MedicalFood (1 serving)1 hardboiled eggSalsa Scrambles Eggs:2 egg whites1 Tbsp. salsaCinnamon Cottage Cheese:¼ cup cottage cheese½ tsp. cinnamon½ tsp. orange zest1 slice mozzarella cheese¼ cup egg substitute,scrambled1 hardboiled egg1 slice no-sodiumadded turkey breast1 oz. ProteinMid-MorningSnack1 LegumeGarbanzo Bean Salad:½ cup garbanzo beans,cooked/canned2 tsp. chopped parsley½ tsp. lemon juice1 Tbsp. salsaKidney Bean "Curry":½ cup kidney beans,cooked/canned½ tsp. lemon juice1 tsp. curry powderChilled Black Bean Salad:½ cup black beans,cooked/canned½ tsp. lemon juice1 Tbsp. salsaMung Bean "Curry":½ cup mung beans,cooked/canned½ tsp. lemon juice1 tsp. curry powder½ cup green soybeans/edamame, steamedLentils Picante:½ cup lentils,cooked/canned1 Tbsp. chopped tomatoes & onions½ tsp. lemon juiceSpicy Cannellini Beans:½ cup cannellinibeans, cooked/canned1 Tbsp. salsa½ tsp. lemon juiceLunch1 Whole GrainTurkey Sandwich (OpenFaced):1 slice 100% whole-grainbread3 oz. low-sodium, leanturkey breast, sliced1 onion slice2 tomato slices (thin)Chicken Fajitas:3 oz. skinless chicken breast1 cup onions & bell peppers½ large whole wheat tortilla1/8 avocado, slicedTurkey Burger:½ whole wheat bun3 oz. ground turkey breastpatty, grilled1 leaf romaine lettuce1 onion slice1 tomato slice1 tsp. mustardChicken Stir-Fry:3 oz. chicken breast strips,grilled1 cup vegetables (waterchestnuts, snap peas, bellpeppers, onions)1 tsp. extra virgin olive oil½ cup cooked bulgur wheatSalad:2 cups mixed greensGrill chicken. Add oil andveggies to wok. Combinechicken and veggies andserve over bulgur.Beef Stir-Fry:3 oz. lean grilled beef, cutinto cubes½ cup chopped onions1½ cups chopped red, yellow & green bell peppers1 tsp. extra virgin olive oil1 tsp. lemon juice2 garlic cloves, minced2 Tbsp. chopped basilSea salt & black pepper totaste½ cup cooked quinoaChicken Sandwich(Open-Faced):1 slice 100% wholegrain bread3 oz. thinly sliced leftover or deli chickenbreast1 onion slice1 tomato slice1 tsp. mustardTuna Sandwich (OpenFaced):1 slice 100% wholegrain bread3 oz. water-packedtuna1 Tbsp. reduced fatmayonnaise½ cup chopped celery3 oz. Protein2 Category 1Vegetables1 Oil/FatSide:½ cup broccoli, steamedGrill chicken, onions, andpeppers. Top with slicedavocado. Enjoy with tortilla.Salad:1 cup mixed greensDressing:1 tsp. extra virgin olive oil1 tsp. lemon juice1 tsp. Italian seasoningDressing:1 tsp. extra virgin olive oil1 tsp. lemon juice1 tsp. Italian seasoningAfternoonSnack1 Fruit1 small orange1 small apple1 medium pearGrill beef. In skillet, sautéveggies, seasonings, lemonjuice & oil. Combine beefwith veggies and serve overquinoa.1¼ cup sliced strawberries1 large kiwi (or 2 small)Spicy Eggplant:1 cup eggplant, diced1 tsp. chili powder1 tsp. extra virgin oliveoilCombine ingredients inskillet and sauté untildesired texture.2 medium fresh figsMixed Vegetable Salsa:1½ cups choppedmushrooms, bell peppers, cucumbers &tomatoes2 tsp. lemon juice1 tsp. Italian seasoning¾ cup blueberries
Dinner3 Category 1Vegetables4 oz. skinless chickenbreast, grilled4 oz. skinless duck breast,grilled4 oz. ProteinSide:1 cup broccoli & cauliflower, cooked/steamedSide:1 cup summer squash,cooked/steamedSalad:1 cup mixed greensSalad:1 cup mixed greensDressing:1 tsp. extra virgin olive oil2 tsp. lemon juice1 tsp. Italian seasoningDressing:1 tsp. grapeseed oil2 tsp. lemon juice1 tsp. Italian seasoning1 Oils/FatsCozumel Shrimp:4 oz. shrimpBlack pepper to taste1 tsp. lemon juice1 cup chopped tomatoes,onions & cilantroSimmer shrimp in water untilopaque. Season with pepperand lemon juice. Serve overraw chopped veggies.Side:1 cup asparagus,cooked/steamedVenison with Wild Mushrooms:4 oz. venison, grilled1 cup shiitake & creminimushrooms, sautéedSalad & Dressing:1 cup mixed greens1 Tbsp. ranch dressingSalad & Dressing:1 cup mixed greens1 Tbsp. ranch dressing4 oz. salmon, grilledTarragon Artichoke:1 artichoke, steamed1 tsp. butter1 sprig tarragonSea salt to tasteBaked Chicken & Brussels Sprouts:4 oz. chicken breast1½ cups Brusselssprouts1½ cups chopped onions2 Tbsp. chopped freshrosemary1 tsp. extra virgin oliveoilSea salt & black pepperto tastePut all ingredients inpan and bake.Spaghetti Squash &Meatballs:4 oz. ground turkeybreast1 tsp. extra virgin oliveoil1 cup spaghetti squash½ cup no-sugar-added,low-fat tomato pastasauceBake spaghetti squash.Form meatballs andcook in skillet with oil.Warm sauce and serveover spaghetti squash.Steam artichoke. Add butter/seasonings and enjoy.Evening Snack1 Fruit¾ cup blackberries1 cup cubed cantaloupe12 cherries½ cup mango1 cup raspberries1 Nuts/Seeds1.5 tsp. pistachio butter6 almonds5 hazelnuts1.5 Tbsp. unsweetened,grated coconut4 pecan halves1¼ cups cubed watermelon4 walnut halves17 small grapes12 pistachios
1500-Calorie Meal PlanMeal/SnackBreakfastServings/FoodCategoryDay 1Day 2Day 3Day 4Day 5Day 6Day 7Nutritional Beverage (1 serving)Nutritional Beverage(1 serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage(1 serving)Nutritional Beverage(1 serving)2 oz. ProteinViva Scrambled Eggs:4 egg whites1 Tbsp. salsaZesty Cottage Cheese:½ cup cottage cheese1 tsp. cinnamon1 tsp. orange zest2 slices lean, no-sodiumadded chicken breastProtein Roll-Up:1 slice mozzarella cheese(1 oz.)1 oz. very lean beef,slicedCabo Cottage Cheese:½ cup cottage cheese1 Tbsp. salsa2 mediumhardboiled eggs2 slices lean, no sodium-added turkeybreastMid-Morning Snack1 Fruit2 small kiwi1 small orange1 medium nectarine1 medium peach1/2 persimmon1 small pear2 small plumsLunch1 Whole GrainChicken Casserole:5 oz. grilled chickenbreast, cubed½ cup cooked wholewheat berries2 tsp. lemon juiceSea salt & black pepper totasteTurkey Sandwich (OpenFaced):1 slice whole wheat bread4 oz. turkey breast slices1 slice nonfat mozzarellacheese1 leaf romaine lettuce2 tomato slices1 onion slice5 cucumber slices1 tsp. reduced fat mayonnaise1 tsp. mustardCrunchy Chicken & Veggie Salad:5 oz. grilled chickenbreast½ cup croutons madefrom whole-grain bread2 cups chopped vegetables—lettuce, tomatoes,bell peppers, onions &cucumbers2 Tbsp. ranch dressingSteak Sandwich (OpenFaced):1 slice whole-wheatbread4 oz. thinly sliced, verylean flank steak/roastbeef1 oz. nonfat mozzarellacheese2 tomato slices1 tsp. reduced fat mayonnaise1 tsp. mustardWild Chicken Salad:5 oz. grilled chickenbreast strips½ cup cooked wild rice1 cup romaine lettuce1 cup chopped mushrooms, bell peppers,tomatoes & onions1 Tbsp. ranch dressingChicken-Veggie Fajitas:5 oz. shredded chickenbreast½ large whole-wheattortilla1 cup sautéed cabbage, scallions, cilantro, onions, zucchini &tomatoes1/8 avocado¼ cup. salsaTuna Salad Tartine:1 slice whole-grainbread5 oz. water-packedtuna1 cup chopped celery& onions1 tsp. reduced fatmayonnaise5 oz. Protein2 Category 1 Vegetables1 Oil/FatSalad:2 cups salad/mixedgreensDressing:1 tsp. extra virgin olive oil2 tsp. lemon juice1 tsp. Italian seasoningAfternoon Snack1 Dairy¾ cup plain, yogurtSide:½ cup broccoli, steamedCombine ingredients.Serve warm or chilled.Side:½ cup green beans,steamedSide:1 cup broccoli, steamed1 cup, plain soy milk1 cup coconut milk1 cup almond milkCombine tuna withveggies and mayo.Serve open-faced onbread.1 cup buttermilk1/2 cup plain Greekyogurt1 cup almond milk
Dinner1 Category 2 Vegetable1 Legume3 Category 1 Vegetables5 oz. Protein2 Oils/FatsPoached Halibut:5 oz. halibut1 clove minced garlic1 tsp. extra virgin olive oilRosemary Potatoes:½ cup baby red potatoes1 tsp. rosemaryToss potatoes with rosemary and roast in oven.Paprika Lima Beans:½ cup lima beans,cooked/steamed1 tsp. lemon juice1 tsp. paprikaAdditional Side:1 cup broccoli, steamedSalad & Dressing:1 cup salad/mixed greens1 Tbsp. ranch dressingTilapia Marinara:5 oz. tilapia1 tsp. extra virgin olive oil½ cup no-sugar-added,lowfat tomato pasta sauce1 cup shirataki noodlesPrepare shirataki noodles asinstructed on package. Grillfish with oil. Warm pastasauce. Combine and serve.Mung Bean Salad:½ cup mung beans,cooked/canned2 Tbsp. chopped tomatoes& onions1 tsp. extra virgin olive oil1 tsp. lemon zest1 tsp. curry powderAsian Shrimp:5 oz. large shrimp½ cup carrots½ cup broccoli½ cup red bell peppers½ cup snow peas1 tsp. pureed ginger1 tsp. minced garlic2 tsp. soy sauce2 tsp. lime juice2 tsp. sesame oilSauté all ingredients inskillet. (Shrimp can alsobe grilled.)Side:½ cup green soy beans,steamedCombine and serve warm orchilled.Rosemary Chicken:5 oz. chicken breast2 Tbsp. fresh choppedrosemary2 Tbsp. lemon juice2 cloves minced garlicBlack pepper, to taste1 tsp. extra virgin olive oilSauté/grill chicken in oil.Add spices and lemonjuice to chicken. Serveover lentil dish below.Warm Lentil Salad:½ cup lentils,cooked/canned1½ cup chopped red onions, tomatoes & mushrooms1 tsp. extra virgin olive oil2 tsp. lemon zestSauté veggies in oil untilonions are caramelized.Add cooked beans andlemon zest.Additional Side:½ medium sweet potato,bakedAdditional Side:½ cup butternut squash,sautéedEvening Snack1 Nut/Seed1.5 tsp. pistachio butter1.5 tsp. almond butter6 almonds1 Fruit1 small apple¾ cup blueberries15 medium grapes1.5 Tbsp. unsweetened,grated coconut1 cup cubed cantaloupeTurkey Chili:5 oz. very lean groundturkey breast½ cup kidney beans½ cup tomato sauce1 cup diced tomatoes,onions & zucchini2 tsp. extra virgin oliveoil½ tsp. parsley½ tsp. basil¼ tsp. oregano½ tsp. ground black pepper1 bay leafCook turkey in oil inskillet. Add veggies,sauce, and spices. Simmer until veggies soften.Lemon Turkey Meatballs & "Pasta":5 oz. very lean groundturkey breast2 tsp. extra virgin oliveoil1 tsp. lemon zest1 cup shirataki noodles½ cup no-sugar added,low fat tomato saucePrepare shirataki noodles per package instructions. Form turkey into meatballs andcook in skillet with oiland lemon zest.Warm sauce. Serveover noodles.Stir-Fried Beef &Broccoli:5 oz. lean beef1 cup broccoli½ cup chopped mushrooms, bell peppers &onions2 tsp. extra virginolive oilCook beef in oil. Addveggies and simmeruntil desired texture.Chickpeas & Turnips:½ cup garbanzobeans,cooked/canned½ cup chopped turnips1 Tbsp. chopped tomatoes & onions1 clove garlic, minced½ tsp. cumin powderSide:Cannellini & Carrots:½ medium sweet potato, ½ cup cooked cannelbakedlini beans½ cup cooked carrots1 tsp. lemon juiceCombine ingredients.1 tsp. Italian seasoning Served raw, cooked,or chilled.1.5tsp. pistachios12 cherries5 hazelnuts1 cup cubed honeydew melon1 Tbsp. sunflowerseeds, unsalted3 small apricots
1800-Calorie Meal PlanMeal/SnackServings/FoodCategoryDay 1Day 2Day 3Day 4Day 5Day 6Day 7BreakfastNutritional Beverage (1 serving)Nutritional Beverage(1 serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)Nutritional Beverage (1serving)1 Fruit(can be blendedwith NutritionalBeverage)1 small orange1 small apple17 small grapes¾ cup blackberries1 medium peach1 large kiwi1 cup cantaloupe2 oz. nonfat stringmozzarella cheese2 medium hardboiledeggs2 oz. nonfat string mozzarella cheese½ cup nonfat cottagecheese½ cup nonfat cottagecheese¼ tsp. cinnamon1 cup egg substitute,scrambled½ cup nonfat cottagecheese2 oz. ProteinMid-MorningSnack1 Fruit1 small pear1 cup raspberries½ small mango½ grapefruit2 small plums2 medium fresh figs12 cherriesLunch5 oz. ProteinChicken fajitas:5 oz. grilled chickenbreast, cut into strips1/2 whole wheattortilla½ cup fat-free refriedbeans1 cup chopped vegetables—onions, tomatoes, bell peppers &zucchini1 tsp. extra virginolive oilRoast Beef Sandwich(open face):4 oz. very lean thinlysliced roast beef1 oz. mozzarella cheese1 slice whole wheatbread1 leaf romaine lettuce2 tomato slices1 onion slice1 tsp. mustardTurkey Sandwich (openface):1 slice whole grain bread4 oz. thinly sliced turkeybreast1 oz. mozzarella cheese1 leaf romaine lettuce, 2slices tomatoes, 1 sliceonions1 tsp. mustard1 tbsp. mayonnaiseTuna on Rye Crackers:5 oz. water-packed tuna4 whole-grain rye crackersChicken Veggie Wrap:5 oz. grilled chickenbreast, cut into strips1/2 whole wheat tortilla½ cup fat-free refriedbeans1 cup lettuce, tomatoes,onions & bell peppers½ cup sautéed zucchini¼ cup salsa1 Tbsp. avocadoTurkey Burger (open face):4 oz. lean ground turkeypatty1 oz. mozzarella cheese1/2 whole wheat hamburger bun1 leaf romaine lettuce1 slice tomato1 slice onionMung Bean Salad:½ cup mung beans2 cups chopped tomatoes, onions, bell peppers & zucchini1 tsp. extra virgin oliveoil2 tsp. lemon juice1 tsp. cumin powderSea salt & black pepperto tasteSide:1 cup broccoli, steamedWhite Bean Tuna Pita:5 oz. water-packed tuna1/2 whole wheat pitabread½ cup cannellini beans,cooked/canned1 cup chopped celery,tomatoes & onions½ cup roasted red peppers1 tsp. extra virgin olive oil1 tsp. lemon juiceBlack pepper, to taste1 Whole Grain1 Legume2 Category 1 Vegetables1 Oils/FatsGrill chicken and vegetables with oil. Servein warm tortilla. Garnish with avocado.Mediterranean Salad:½ cup garbanzo beans,cooked/canned2 cups chopped spinach,tomatoes, onions & cucumbersDressing:1 tsp. olive oil2 tsp. lemon juice1 tsp. Italian seasoningCombine ingredients andfill pita.Zucchini Black Bean Skillet:½ cup black beans,cooked/canned½ cup finely chopped redbell pepper½ cup shredded zucchini1 cup chopped red onions& tomatoes1 tsp. extra virgin olive oil1 tsp. chili powderSauté all ingredients.
1 Category 1 Vegetable1 Oil/FatCrudités:Afternoon Snack1 cup snap peas1 Tbsp. ranch dressingCrudités:1 cup sliced sweet redbell peppers1 Tbsp. ranch dressingKale Chips:½ cup kale1 tsp. extra virgin olive oil1 pinch salt1 pinch black pepper1 tsp. chopped garlicPreheat oven to 425 .Remove kale from stalk,cutting greens into strips.Rub light coating of oilover kale on baking sheet.Bake 5 minutes or untilkale starts to turn a bitbrown. Turn kale over, addseasonings, and bake 5more minutes.Garlic Green Beans:½ cup baked green beans1 tsp. olive oil drizzled1 tsp. garlicSea salt to tasteTarragon Artichoke:1 steamed artichoke1 tsp. butter1 sprig tarragonSea salt to taste½ cup celery pieces1/8 Avocado
Dinner5 oz. Protein1 Category 2 Vegetable2 Category 1 Vegetables1 Legume2 Oils/FatsTurkey & Black BeanLettuce Wraps:5 oz. very lean turkeybreast1/2 cup black beans4 leaves romainelettuce½ cup fresh cilantro½ cup finely choppedonions, tomatoes &mushrooms1 tsp. extra virginolive oil1/8 avocado1 tsp. minced garlic1 tsp. lemon juiceSide:½ cup butternutsquash, sautéedEvening SnackChicken Mozzarella Pasta:4 oz. grilled, choppedchicken breast1 oz. mozzarella cheese½ cup shirataki noodles½ cup no-sugar-added,tomato pasta sauce2 tsp. extra virgin oliveoilGreek Chicken Salad:5 oz. chicken breast,grilled/baked and diced2 cups chopped lettuce,onions, tomatoes & cucumbers1/2 cup garbanzo beans,cooked/canned½ cup peas,cooked/cannedNaked Cheeseburger:4 oz. very lean ground beefpatty, grilled1 oz. mozzarella cheese2 leaves romaine lettuce(as "bun")2 tomato slices1 onion slice1 tbsp. mayonnaise1 tsp. mustardGarlic Soy Beans:1/2 cup soy beans,steamed1 tsp. minced garlic1 tsp. lemon juice1 tsp. chili powderDressing:2 Tbsp. tahini1 tsp. minced garlic1 tsp. minced parsley1 tsp. lemon juiceSpicy Potato Salad:1/2 cup kidney beans,cooked/canned½ cup cubed red potatoes,roasted1 cup chopped red onions,tomatoes, cilantro & greenchilies1 tsp. extra virgin olive oil1 tsp. cumin powderAdditional Side:1/2 medium bakedsweet potatoMediterranean Swordfishwith Garbanzo Beans:5 oz. baked swordfish½ cup asparagus,steamed½ cup cooked yams5 oz. baked salmonCombine ingredients andserve over bean mixture:1/2 cup garbanzo beanscooked1 tsp. minced garlic1 tsp. lemon juice1 tsp. paprikaNavy Bean & PotatoStew:1/2 cup navy beans½ cup red potatoes1 Tbsp. tomato puree¼ tsp. thyme2 button mushrooms,sliced1 tsp. extra virgin olive oil1 tsp. vinegar½ cup waterSea salt and black pepperto tasteSalad:1 cup tossed salad greensDressing:2 tsp. extra virgin olive oil1 tsp. lemon juice1 tsp. Italian seasoningSautéed Garlic Spinach:1 cup spinach1 tsp. garlic1 tsp. olive oilHeat oil in a pan. Addonions and potatoes.Cook 'til onions are lightlybrowned. Add mushrooms and thyme. Cook'til mushrooms are tender. Stir in tomato puree.Add water and cook 'tilpotatoes are tender. Addbeans and cook covered.Stir in vinegar. Seasonwith pepper and salt.Beef & Lentil Soup:5 oz. lean ground beef1/2 cup lentils,cooked/canned½ cup finely choppedpotatoes½ cup finely choppedonions½ cup finely choppedcelery½ cup stewed tomatoes2 tsp. extra virgin olive oil½ tsp. ground cumin1 tsp. thyme1 tsp. parsley1 tsp. minced garlicSea salt & black pepper totasteWater to tasteBrown meat in skillet.Then combine all ingredients in a pot/crock-pot.Add water to desired consistency. Cover and simmer/cook until vegetablesare desired texture.1 Dairy1 cup almond milk1 cup Kefir1 cup soy milk1 cup coconut milk1 cup almond milk1 cup milk1 cup almond milk1 Nuts6 almonds1.5 tsp. pistachios4 walnut halves4 pecan halves1.5 tsp. almond butter5 hazelnuts1.5 tsp. almond butter
1200-Calorie Meal Plan . Meal/Snack. Servings/Food Category . Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Nutritional Beverage (1 serving) 1 oz. Protein . Nutritional Beverage (1 serving) 1 hardboiled egg Nutritional Beverage (1 serving) Salsa Scrambles Eggs: 2 egg whites 1 Tbsp. salsa Nutritional Beverage (1 serving) Cinnamon Cottage .
