Sample Menus 1
1000 Calorie Diet
Breakfast (300 calories)
-1 whole egg with 2 egg whites fried using spray olive oil, 1 pieces of turkey bacon, on ‘Fold it’ whole grain flatbread with 1/8' avocado spread on bread
or
-fruit and maple oatmeal from McDonald’s
or
-½ grapefruit, ½ c oatmeal w/2 tsp honey and 1 hard boiled egg
Noon meal (300 calories)
-two pieces of tilapia fish with blackened seasoning cooked in a skillet with spray oil and 2 cups of Bird’s Eye fresh frozen broccoli and cauliflower mixture
or
-6-inch turkey on multi-grain wheat with provolone and deli mustard from Subway
or
-2/3 c skinless chicken breast over 1/4 c quinoa, 28 baby carrots, and 12 strawberries
or
-Large portabella mushroom cap with 2 tbsp of medium Tostitos salsa or 1 large slice of tomato placed inside the cap. Add 1 oz skim shredded mozzarella cheese and then place 8 slices of Hormel turkey pepperoni on top of cheese and add another 1 oz of shredded skim mozzarella to top and bake at 400 degrees for 25 minutes.
Snack (100 calories)
1 oz of Stacy’s multigrain pita chips or 1/3 wasabi peas or 1 nonfat mozzarella cheese stick with half of a baseball-sized apple (any variety) sliced or 3 cups of air popped popcorn with sea salt and garlic powder seasoned to taste or 4 tablespoons of Hummus on celery sticks or dry roasted almonds
or
Snack (100 calories Hi-Protein with raspberry ketones)
Yoplait 100 calorie Greek Yogurt Black Cherry 5.3 oz or 1 hard-boiled egg or ½ cup edamame beans (dried or steamed) or 7 baked flatbread crisps dipped in 2 tablespoons of hummus or ½ c nonfat cottage cheese with ½ c fresh mango or pineapple (chopped) or 4 slices turkey rolled up and dipped in2 tsp honey mustard
PM meal (300 calories)
-filet mignon with small baked sweet potato
or
-2 Taco Bell fresco chicken or grilled steak soft taco
or
-1 c spaghetti squash, 1 can tuna in water with 1 tbsp light mayo on a bed of lettuce, 1 medium fresh fig
1200 Calorie Diet
Breakfast (400 calories)
-1 whole egg with 2 egg whites fried using spray olive oil, 1 pieces of turkey bacon, on ‘Fold it’ whole grain flatbread with 1/8' avocado spread on bread
or
-1 Starbucks multi-grain bagel with one packet of light cream cheese
or
-1 medium apple (sliced) with 1 tbsp peanut butter and ½ c oatmeal with 2 tsp honey
Noon meal (400 calories)
-one pack of ramen noodles with one scrambled egg white cooked into the soup
or
-premium grilled chicken classic sandwich from McDonald’s
or
-1/2 c skinny taste avocado egg salad on 1 sun-dried tomato ‘Flat out’ bread, ½ c cubed cantaloupe
or
-4 oz ground turkey burger on whole wheat ‘Fold it’ with baby spinach leaves with 1/4 spread of soft fresh avocado on bread with ½ cup Healthy Choice garden vegetable soup
or
-2 slice of Papa Murphy’s veggie delite pizza with 8 turkey pepperoni slices
or
-2 skinny taste crock pot buffalo chicken lettuce wraps and 60 green beans
Snack (100 calories)
1 oz of Stacy’s multigrain pita chips or 1/3 wasabi peas or 1 nonfat mozzarella cheese stick with half of a baseball-sized apple (any variety) sliced or 3 cups of air popped popcorn with sea salt and garlic powder seasoned to taste or 4 tablespoons of Hummus on celery sticks or dry roasted almonds
or
Snack (100 calories Hi-Protein with raspberry ketones)
Yoplait 100 calorie Greek Yogurt Black Cherry 5.3 oz or 1 hard-boiled egg or ½ cup edamame beans (dried or steamed) or 7 baked flatbread crisps dipped in 2 tablespoons of hummus or ½ c nonfat cottage cheese with ½ c fresh mango or pineapple (chopped) or 4 slices turkey rolled up and dipped in 2 tsp honey mustard
PM meal (300 calories)
-filet mignon with small baked sweet potato
or
-2 Taco Bell fresco chicken or grilled steak soft taco
or
-1 c spaghetti squash, 1 can tuna in water w/1 tbsp light mayo on bed of lettuce, 1 fresh fig
or
-two pieces of tilapia fish with blackened seasoning cooked in a skillet with spray oil and 2 cups of Bird’s Eye fresh frozen broccoli and cauliflower mixture
or
-6-inch turkey on multi-grain wheat with provolone and deli mustard from Subway
or
-2/3 c skinless chicken breast over 1/4 c quinoa, 28 baby carrots, and 12 strawberries
1400 Calorie Diet
Breakfast (450 calories)
-1 whole egg with 2 egg whites fried using spray olive oil, 1 pieces of turkey bacon, on ‘Fold it’ whole grain flatbread with 1/8' avocado spread on bread, 3/4 c raspberries
or
-1 Starbucks multi-grain bagel with one packet of light cream cheese and, ½ of a banana
or
-1 medium apple (sliced) with 1.5 tbsp peanut butter and ½ c oatmeal with 2 tsp honey
Noon meal (450 calories)
-one pack of ramen noodles with one scrambled egg white cooked into the soup, 1 cup carrots dipped in 1 tbsp fat-free ranch dip
or
-premium grilled chicken classic sandwich from McDonald’s, 1 peach
or
-1/2 c skinny taste avocado egg salad on 1 sun-dried tomato ‘Flat out’ bread, 1 c cubed cantaloupe
Snack (100 calories)
1 oz of Stacy’s multigrain pita chips or 1/3 wasabi peas or 1 nonfat mozzarella cheese stick with half of a baseball-sized apple (any variety) sliced or 3 cups of air popped popcorn with sea salt and garlic powder seasoned to taste or 4 tablespoons of Hummus on celery sticks or dry roasted almonds
or
Snack (100 calories Hi-Protein with raspberry ketones)
Yoplait 100 calorie Greek Yogurt Black Cherry 5.3 oz
or
1 hard-boiled egg
or
½ cup edamame beans (dried or steamed)
or
7 baked flatbread crisps dipped in 2 tablespoons of hummus
or
½ c nonfat cottage cheese with ½ c fresh mango
or
Pineapple (chopped)
or
4 slices turkey rolled up and dipped in 2 tsp honey mustard
PM meal (400 calories)
-4 oz ground turkey burger on whole wheat ‘Fold it’ with baby spinach leaves with 1/4 spread of soft fresh avocado on bread with ½ cup Healthy Choice garden vegetable soup
or
-2 slice of Papa Murphy’s veggie delite pizza with 8 turkey pepperoni slices
or
-2 skinny taste buffalo chicken lettuce wraps and 60 green beans