Women - 1200 Calories

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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 1 cup sliced strawberries or melon chunks ¾ cup nonfat milk 2 walnuts 6 almonds (slivered)
1 cup berries
1 tablet Natrol® My Favorite Multiple® Take One™or Take One™Iron Free
Mid-morning snack Everyday: Prolab® Essential Whey (http://www.prolab.com/)
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) 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
6 oz nonfat milk
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)
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 1 medium fruit 1 cup nonfat milk
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