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The document provides details of 8 days of meal plans, including calorie counts and recipes. Each day consists of breakfast, snacks, lunch, dinner and drinks, with calorie totals ranging from 1187 to 1205 calories. Meals include items like scrambled eggs, turkey sandwiches, chicken stir fries, oatmeal and smoothies. Healthy eating tips and motivational quotes are also included for each day.
Descrizione originale:
Diet and Fitness
Titolo originale
1200 Calorie Diet 30 Days of Diets From Doityourselfdietplans.com
The document provides details of 8 days of meal plans, including calorie counts and recipes. Each day consists of breakfast, snacks, lunch, dinner and drinks, with calorie totals ranging from 1187 to 1205 calories. Meals include items like scrambled eggs, turkey sandwiches, chicken stir fries, oatmeal and smoothies. Healthy eating tips and motivational quotes are also included for each day.
The document provides details of 8 days of meal plans, including calorie counts and recipes. Each day consists of breakfast, snacks, lunch, dinner and drinks, with calorie totals ranging from 1187 to 1205 calories. Meals include items like scrambled eggs, turkey sandwiches, chicken stir fries, oatmeal and smoothies. Healthy eating tips and motivational quotes are also included for each day.
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
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).
SNACK -143 calories total cup roasted pumpkin seeds (in shell)
LUNCH -400 calories total
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
DAY 3 Total Calories 1187
BREAKFAST -338 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)
SNACK -60 calories total 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
DAY 4 Total Calories 1199
BREAKFAST -350 calories total 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
SNACK - 140 calories total 1 Fiber Bar
LUNCH - 225 calories total
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.
DINNER -385 calories total 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
DAY 5 Total Calories 1191 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.
BREAKFAST -340 calories total 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)
SNACK - 110 calories total 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
LUNCH - 400 calories total
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).
DINNER -341 calories total 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.
BREAKFAST -318 calories total Bagel & sardines 2 sardines in oil (24 g) (50 cal) 1 medium oat bran bagel (268 cal)
SNACK -47 calories total Celery and strawberry cream cheese
2 medium celery stalks (12 cal) and 1 tablespoon of reduced fat strawberry cream cheese (35 cal)
LUNCH - 417 calories total
Takeout from Subway
6-Inch Roast Beef Sandwich (290 cal) with Pepper Jack (80 cal) medium apple sliced (47 cal)
SNACK -38 calories total 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).
SNACK -140 calories total 1 handful pita chips (28 g)
LUNCH -378 calories total
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
DAY 8 Total Calories 1202 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
SNACK - 104 calories total
1 apple
LUNCH -372 calories total
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.
DINNER -425 calories total 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
DAY 9 Total Calories 1238 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
DAY 10 Total Calories 1202 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. SNACK -99 calories total 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
DAY 11 Total Calories 1218 BREAKFAST -246 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)
DAY 12 Total Calories 1202 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.
BREAKFAST -312 calories 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
DINNER -580 calories 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)
DAY 13 Total Calories 1207 BREAKFAST -382 calories 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.
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)
DAY 14 Total Calories 1186 BREAKFAST -320 calories 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)
DAY 15 Total Calories 1248 BREAKFAST -350 calories
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.
DINNER -576 calories
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)
DAY 16 Total Calories 1202 BREAKFAST -366 calories 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.
DINNER -515 calories 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)
DAY 17 Total Calories 1202
BREAKFAST -377 calories 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.
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.
DAY 18 Total Calories 1199
BREAKFAST -378 calories 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.
DINNER -559 calories 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)
DAY 19 Total Calories 1198 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.
BREAKFAST -180 calories 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)
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)
DAY 20 Total Calories 1222
BREAKFAST -260 calories Amaranth porridge with raisins.
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)
DAY 21 Total Calories 1202 Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions a week
BREAKFAST -253 calories
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.
DINNER -608 calories 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)
DAY 22 Total Calories 1182 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?
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
DINNER -432 calories 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)
DAY 23 Total Calories 1203 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.
BREAKFAST -225 calories 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
DINNER -590 calories 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 -300 calories 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.
DINNER -598 calories 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)
DAY 25 Total Calories 1209
BREAKFAST -274 calories 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.
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)
DAY 26 Total Calories 1219
BREAKFAST -262 calories 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.
DINNER -570 calories 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)
DAY 27 Total Calories 1200
BREAKFAST -390 calories 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.
DINNER -460 calories 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)
DAY 28 Total Calories 1223
BREAKFAST -377 calories 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.
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)
DAY 29 Total Calories 1190 BREAKFAST -372 calories 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.
DINNER -465 calories 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)
DAY 30 Total Calories 1231
BREAKFAST -387 calories 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.
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