Women - 1200 Calories
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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
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4 egg whites |
½ cup all Bran Cereal |
Egg white scramble (4 egg whites, 1 tbs nonfat milk + ½ c mixed
vegetables) |
French toast
1 slice whole wheat bread; ¼ cup egg white substitute;
¼ cup nonfat milk |
1 tablespoon peanut butter |
1 cup puffed cereal |
½ cup kasha |
| ½ cup oatmeal |
6 oz nonfat milk |
1 oz low fat cheese |
1 ¼ cup strawberries |
1 slice whole wheat toast |
½ cup nonfat milk |
½ cup nonfat milk |
| ½ cup nonfat milk |
1 cup sliced strawberries or melon chunks |
1 slice whole wheat bread |
1 poached egg |
1 cup melon |
1 small banana |
¾ cup blueberries |
| ½ teaspoon olive oil |
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1 cup sliced strawberries or melon chunks |
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¾ cup nonfat milk |
2 walnuts |
6 almonds (slivered) |
| 1 cup berries |
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| 1 tablet Natrol® My Favorite Multiple® Take One™or Take
One™Iron Free |
| Mid-morning snack |
Everyday: Prolab® Essential Whey (http://www.prolab.com/)
|
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3 oz skinless chicken breast |
4 oz tuna (packed in water) |
2 oz shrimp |
3 oz chicken breast (no skin)(cut in thin slices)
|
4 oz turkey breast |
1 cup bean soup |
1 baked potato |
| 1 small baked potato (with skin) |
½ whole wheat pita pocket |
1-2 cups salad greens |
1 slice whole wheat bread |
2 slices diet bread |
1-2 cups salad greens |
1 oz lowfat mozzarella cheese |
| ½ cup broccoli |
6 almonds (slivered) |
½ cup corn or beans |
½ cup raw vegetables |
Lettuce, tomato |
½ cup raw vegetables |
1 cup broccoli and cauliflower |
| 1 teaspoon sunflower oil |
½ cup raw vegetables (greens, onions, tomato, carrot shavings, etc)
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1-2 tablespoons fat free dressing |
1 teaspoon reduced fat mayonnaise + mustard to taste |
Mustard |
2 teaspoons olive oil and vinegar dressing |
¼ cup salsa |
| 1 cup nonfat milk |
1-2 tablespoons fat free dressing |
6 oz nonfat milk |
1 cup plain nonfat yogurt |
¾ cup nonfat milk |
1 medium fruit |
4 whole apricots |
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6 oz nonfat milk |
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| Mid-afternoon snack |
3 c popcorn (no fat added) |
2-5 (3/4 oz) whole-wheat crackers |
2 rice cakes |
4 slices melba toast |
2-5 (3/4 oz) whole wheat crackers |
¾ oz pretzels |
3 cup popcorn (air-popped) |
| Everyday: Prolab® Essential Whey (http://www.prolab.com/)
|
 |
3 oz water packed tuna |
4 oz turkey breast (no skin) |
3 oz sirloin or other lean meat |
Salmon Salad (3 oz salmon + 2 cups dark green leafy salad
greens)
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3 oz pork chops |
1 cup whole grain pasta |
1 small whole wheat tortilla |
| ½ c brown rice |
1 small potato |
1 cup winter squash (acorn, butternut) |
1 tablespoon low calorie fat-free Italian dressing) |
1 cup winter squash |
1 cup mixed vegetables |
1/3 cup beans |
| ½ cup cooked mixed vegetables |
1½ teaspoon olive oil |
½ teaspoon olive oil |
2-5 whole wheat crackers (3/4 oz) |
Mixed vegetables (cooked) |
1 tsp flaxseed oil |
2 c raw vegetables |
| 1 teaspoon flaxseed oil |
½ cup broccoli |
6 oz nonfat milk |
1 slice watermelon |
½ cup applesauce (non-sweetened) |
1 cup nonfat milk |
1 oz avocado (1/8 medium) |
| 1 medium orange |
1 medium fruit |
1 medium fruit |
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1 medium fruit |
1 cup nonfat milk |
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1 small banana |
Note: Gradual weight loss — about 2 pounds per week is recommended. If
weight loss is greater, it is recommended to add one additional daily
serving of ProLab® Essential Whey.
*Available at ProLab.com