| Day 1 –
1800 |
|
Day 2 - 1800 |
| BREAKFAST |
|
BREAKFAST |
| Buttermilk-Oatmeal Pancakes |
|
Quick Breakfast Taco |
| Skim milk (1 cup) |
|
Low-fat vanilla yogurt (8 oz.) |
| Chunky Blueberry Sauce |
|
Strawberries (1 cup) |
| LUNCH |
|
LUNCH |
| Chicken Sandwich on Wheat |
|
Tomato, Tuna & Tarragon
Salad |
| or |
|
or |
| Oven-Fried Fish Fillets |
|
Chicken, Black
Bean, Corn & Tomato Salad |
| Whole-wheat roll |
|
Apricot (1 cup, halves) |
| Romaine Salad (Marouli Salata) |
|
Whole-grain bread (1 slice) |
| Goat cheese (1 oz, soft) |
|
SNACK |
| SNACK |
|
Black Bean Dip |
| Yogurt Parfait |
|
Tortilla Chips |
| Whole-wheat pretzels (1 oz.) |
|
Banana (1 cup, sliced) |
| DINNER |
|
DINNER |
| Pork or Chicken Stir-Fry |
|
Chicken Cutlets with
Grape-Shallot Sauce |
| or |
|
or |
| Saag
Tofu |
|
Grilled Steak with
Beets & Radicchio |
| Brown rice (1/2 cup, cooked) |
|
Skim milk (1 cup) |
| Ginger Broccoli |
|
Sauteed Green Beans
& Cherry Tomatoes |
| Egg Thread Soup with Asparagus |
|
Brown rice (1/2 cup, cooked) |
| Broiled Mango |
|
Squash Cheesecake Bars |
|
|
|
| Day 3 – 1800 |
|
Day 4 – 1800 |
| BREAKFAST |
|
BREAKFAST |
| Banana-Berry Smoothie |
|
Cheesy Polenta & Egg
Casserole |
| Whole-wheat English muffin |
|
Blueberries (1 cup) |
| Peanut butter (1 tablespoon) |
|
LUNCH |
| Skim milk (1 cup) |
|
Peanut Tofu Wrap |
| LUNCH |
|
or |
| Zesty Wheat Berry-Black Bean Chili |
|
Grilled Lobster Rolls |
| or |
|
Skim milk (1 cup) |
| Garden Pizza |
|
Apple (1 cup, quartered) |
| Griddle-Cooked Corn
Flatbread (Makkai ki roti) |
|
SNACK |
| Chocolate & Nut Butter
Bites |
|
Wheat melba crackers (1 oz.) |
| SNACK |
|
Low-fat cottage cheese (1/2 cup) |
| Strawberry & Cream
Cheese Sandwich |
|
DINNER |
| DINNER |
|
Black Rice Curried Meatloaf |
| Grilled Salmon with
Mustard & Herbs |
|
or |
| or |
|
Lentil-Sausage Casserole |
| Chicken
Breasts in Island Aromas (Petti di pollo ai profumi dell'isola) |
|
Steamed broccoli (1
cup) |
| Cauliflower & Couscous
Pilaf |
|
Garlic-Rosemary Mushrooms |
| Kale with Apples & Mustard |
|
Whole-wheat roll |
| The EatingWell Diet House Salad |
|
Strawberry-Mango Margarita Compote |
| Plum &
Apple Compote with Vanilla Custard |
|
|
|
|
|
| Day 5 – 1800 |
|
|
| BREAKFAST |
|
|
| Apricot-Wheat Germ Muffins |
|
|
| Cherries with
Ricotta & Toasted Almonds |
|
|
| Apple (1 cup, quartered) |
|
|
| LUNCH |
|
|
| Edamame Succotash with Shrimp |
|
|
| or |
|
|
| Warm Snow Pea & Chicken
Salad |
|
|
| Wheat melba crackers (1 oz.) |
|
|
| Peach (1 small) |
|
|
| Skim milk (1 cup) |
|
|
| SNACK |
|
|
| Cheesy Popcorn |
|
|
| Fat-free cheese (1 slice) |
|
|
| DINNER |
|
|
| Spicy Turkey Burgers with
Pickled Onions |
|
|
| or |
|
|
| Pollock with Crisp
Herb-Parmesan Breadcrumbs |
|
|
| Coconut Creamed Corn |
|
|
| Oven-Fried Zucchini Sticks |
|
|
| Baby Spinach Salad with
Raspberry Vinaigrette |
|
|
| “Cocoa-Nut” Bananas |
|
|
|
|
|
The 1200 Calorie Diet
|
|
|
| Day 1 - 1200 |
|
Day 2 - 1200 |
| BREAKFAST |
|
BREAKFAST |
| Dried Fruit
Compote with Green Tea & Lemon |
|
Quick Breakfast Taco |
| Whole-wheat toast (1 slice) |
|
Blueberries (1 cup) |
| Skim milk (1 cup) |
|
Nonfat plain yogurt (1/2 cup) |
| Apricot jam (1
tablespoon) |
|
LUNCH |
| LUNCH |
|
Green
Salad with Asparagus & Peas (Salat med Asparges og Ærter) |
| Herbed Zucchini Soup |
|
or |
| or |
|
Greek Revival Salad |
| Green Gazpacho |
|
Garbanzo beans (1/2 cup) |
| Whole-wheat pita bread (1/2
medium pita) |
|
Whole-grain bread (1
slice) |
| Peach (1 small) |
|
SNACK |
| SNACK |
|
Orange (1 large) |
| Cottage Cheese Veggie Dip |
|
DINNER |
| Multigrain rice cake (1 cake) |
|
Mustard-Maple Pork Tenderloin |
| DINNER |
|
or |
| Tilapia & Summer
Vegetable Packets |
|
Indonesian Tofu Satés |
| or |
|
Braised kale (1 cup) |
| Grilled Sirloin
with a Coffee Bean-Peppercorn Crust |
|
Quick-cooking barley (1/2 cup, cooked) |
| Brown rice (1/2 cup, cooked) |
|
Roasted Grapes |
| Steamed broccoli (1
cup) |
|
|
| Strawberry-Raspberry Sundaes |
|
|
|
|
|
| Day 3 – 1200 |
|
Day 4 - 1200 |
| BREAKFAST |
|
BREAKFAST |
| Banana-Berry Smoothie |
|
Strawberry & Cream
Cheese Sandwich |
| Whole-wheat English muffin
(1/2 muffin) |
|
Scrambled Eggs with Smoked Salmon |
| Peanut butter (2 teaspoons) |
|
LUNCH |
| LUNCH |
|
Catalan Sauteed
Polenta & Butter Beans |
| BBQ Chicken Sandwich |
|
or |
| or |
|
Red Lentil Soup with a Spicy
Sizzle |
| Quick Shrimp Enchilada Bake |
|
The EatingWell Diet House Salad |
| Romaine Salad (Marouli Salata) |
|
Apple (1 cup, quartered) |
| Skim milk (1 cup) |
|
SNACK |
| SNACK |
|
Nonfat plain yogurt (6 oz.) |
| Whole-grain bread (1
slice) |
|
DINNER |
| Mozzarella cheese (1 oz.) |
|
Grilled Chicken Tenders
with Cilantro Pesto |
| DINNER |
|
or |
| Sausage Gumbo |
|
Kohlrabi & Ham Gratin |
| or |
|
Baby Spinach Salad with
Raspberry Vinaigrette |
| Hungarian Beef Goulash |
|
Lemon Lovers' Asparagus |
| Red & White Salad |
|
Whole-wheat couscous (1/2 cup, cooked) |
| Citrus-Infused Strawberries |
|
Rhubarb-Vanilla Compote |
|
|
|
| Day 5 - 1200 |
|
|
| BREAKFAST |
|
|
| Bran flake cereal (1 cup) |
|
|
| Skim milk (1 cup) |
|
|
| Banana (1/2 cup, sliced) |
|
|
| LUNCH |
|
|
| BLT
Salad |
|
|
| or |
|
|
| Asian Slaw with
Tofu & Shiitake Mushrooms |
|
|
| Whole-wheat roll |
|
|
| Grapes (1 cup) |
|
|
| SNACK |
|
|
| Cucumbers & Cottage Cheese |
|
|
| DINNER |
|
|
| Salmon with Roasted Chile-Mango
Sauce |
|
|
| or |
|
|
| Peppered Turkey with
Cranberry-Grape Relish |
|
|
| Roasted green beans (1 cup) |
|
|
| Brown rice (1/2 cup, cooked) |
|
|
| Broiled Mango |
|
|
|
|
|
| To find more please visit:
http://www.eatingwell.com/recipes |
|
|
