Sample Menus 2

Breakfast (300 calories)
-Smart Choice omelet with baguette from La Madeleine's

or

-breakfast BMT melt from Subway

or

-two scrambled eggs with 3 pieces of turkey bacon

Noon meal (300 calories)
-Mediterranean wrap from Jason's Deli

or

-1 cup reduced fat tomato basil soup and a large wild field salad from La Madeleine's

or

-3 oz canned tuna in water (not oil), mixed with 1 tablespoon light Hellman's mayo on a bed of lettuce and 1 pack chocolite fiber bar (2 pieces per pack)

Snack (100 calories)
-14 almonds

or

-1/2 cup rice krispies with 1/2 c skim milk

or

-Guacamole stuffed Egg White: Halve a hardboiled egg, remove the yolk and stuff the empty space with two tablespoons guacamole (avocado, lime, cilantro and salt).

PM meal (300 calories)
-salad (romaine lettuce, diced tomatoes, red onions, roasted corn, cilantro, pico de gallo, cilantro ranch dressing from Izzo's Illegal Burritos

or

-big john lettuce wrap from Jimmy John's

or

-1 serving stuffed pepper soup  and 5 baby carrots with 1 tablespoon of hummus

1200 Calorie Diet

Breakfast (400 calories)
-6-inch bacon, egg and cheese from Subway

or

-1/4 c instant grits, 2 oz Canadian bacon and a banana

or

-1 bacon, egg, and cheese biscuit from Burger King

Noon meal (400 calories)
-salad bowl with lettuce, chicken, black beans, fajita vegetables, and corn salsa from Chipotle

or

-Mediterranean paella, slim from La Madeleine's

or

-8-inch turkey breast, slim from Jimmy John's

Snack (100 calories hi protein with raspberry ketones)
-1 hardboiled egg

or

-1 chocolite protein bar

or

-1/2 cup dried edamame beans

or

-big john lettuce wrap from Jimmy John's

or

-1 serving crockpot chicken taco chili and Curried Sweet Potato: One medium sweet potato (about 5 inches long) cooked for six minutes in the microwave and mashed with 1 teaspoon curry and a sprinkle of salt and pepper

1400 Calorie Diet

Breakfast (450 calories)
-6-inch steak, egg and cheese sandwich from Subway

or

-chocolite protein bar, 1 piece of pepper jack with 4 oz turkey breast on a hungry girl fold it flat our bread wrap

or                                        

-2 hard-boiled eggs, ½ c nonfat cottage cheese, 1/2 tbsp peanut butter on one piece of whole grain toast

Noon meal (450 calories)
-quesadilla (wheat tortilla, steak, diced tomatoes, romaine lettuce, red onions, green tomatillo sauce from Izzo’s Illegal Burritos

or

-8-inch roast beef, slim from Jimmy John’s        

or

-1 boneless skinless chicken breast cooked and shredded over a bowl of romaine with one hard boiled egg, broccoli, peppers, carrots, onions and1/4 c shredded cheddar                

Snack 100 calories (hi protein with raspberry ketones)
-chocolite protein bar

or

-chocolite fiber bar

or

-100 calorie Yoplait greek yogurt

PM meal (400 calories)
-classic sirloin 6 oz with steamed broccoli from Chili’s

or

-small chicken Milano sub from Quiznos

or

-salad bowl with lettuce, chicken, black beans, fajita vegetables, and corn salsa from Chipotle

or

-two servings of Quick Skillet Steak with Onions and Mushrooms and ½ cup of dried pinto beans and 1 fig