Just an exp of the 7 day Meal Plans I provide along with my training services 1200 Calorie Menu Day 1 Breakfast 1 Plain Waffle 1 T. Maple Syrup 1 tsp butter or margarine 8 oz. water or caffeine free, non-caloric beverage Lunch 1 Cup skim milk 1 salad with romaine lettuce 1/4 cup of each carrots, green peppers, cabbage, celery 1 T. Lite salad dressing 1 whole grain roll Afternoon Snack 1/2 cup sliced strawberries 6 oz. fat free. flavored yogurt Dinner 3 oz. sirloin steak, lean only, broiled or grilled w/o added fat 1 cup rice 1 tsp. butter or margarine 1/2 cup cooked carrots 1 mixed green salad 2 T. fat free dressing Evening Snack 1 orange 1200 Calorie Menu Day2 Breakfast 1/2 cup oatmeal, cooked 2 tsp. brown sugar 1/2 cup skim milk 1 cup orange juice Lunch 1 oz. turkey breast mustard or fat free mayonnaise 2 slices whole wheat bread 1 apple Afternoon Snack 1/2 cup skim milk 1 cup strawberries Dinner 2 oz. chicken breast, no skin, baked, broiled, or grilled 1 small baked potato 2 tsp. butter or margarine 1 cup green beans 2 T. fat free dressing Evening Snack Low fat milkshake made with 1 cup skim milk and 1 cup fat free ice cream 1200 Calorie Menu Day 3 Breakfast 2 pancakes, 4” round 1 T. fruit spread or maple syrup Morning Snack 1 cup skim milk 1 sliced peach Lunch 1 salad with mixed greens 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple Afternoon Snack 1/2 oz. chocolate (about 4 chocolate kisses) Dinner 1cup cooked pasta 1/2 cup spaghetti sauce (meatless) 1 mixed green salad 1 T. fat free dressing Evening Snack 1 cup skim milk 1 whole graham cracker 1200 Calorie Menu Day 4 Breakfast 1/2 cup orange juice 1/2 cup cereal 1 cup skim milk 1 cup strawberries Morning Snack 2 tsp. reduced fat peanut butter 2 rice cakes Lunch 1 cup vegetable soup I mixed green salad 2 T. fat free salad dressing 1 cup skim milk 6 saltine crackers Afternoon Snack 1 apple Dinner 1 piece (5oz.) flounder or other white fish, baked, broiled, or grilled 1 medium baked potato 1 mixed green salad 1 T. fat free salad dressing Evening Snack 3 cups light popcorn 1200 Calorie Menu Day 5 Breakfast 1/2 English muffin 1 egg poached 1/2 Grapefruit 1 cup skim milk Morning Snack 1 pear Lunch 2 oz. turkey breast or lean meat 1/2 large whole grain pita 2 sliced carrots 1 cup skim milk Afternoon Snack 1 peach Dinner 2 slices cheese pizza 1 large mixed green salad 1 T. fat free salad dressing 1200 Calorie Menu Day 6 Breakfast 1 bagel 1 T. light cream cheese 1 cup orange juice Morning Snack 6 oz. fat free, flavored yogurt Lunch 2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun 1/2 tomato, slice 1/4 green pepper, sliced 1 cup skim milk Dinner 1 cup angel hair pasta 2 oz. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 t. fat free dressing 1/2 cup cooked green beans 1200 Calorie Menu Day 7 Breakfast 1 slice French toast 1 cup fresh blueberries 1 cup skim milk Morning Snack 1 orange Lunch 1/4 cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1/2 cup sliced carrots Dinner 3 oz. baked or broiled cod 1 cup noodles 2 tsp. butter or margarine 1/2 cup applesauce 1 cup mixed vegetables Evening Snack 1/2 cup fat free pudding
Posted on: Fri, 24 Oct 2014 21:42:07 +0000
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