Thursday, February 18, 2016

7 Day Weight Loss 1200 calorie menu




day 1

BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal
MORNING SNACK
1 Cup Cantaloupe Melon


LUNCH
Vietnamese-Style Beef & Noodle Broth
1 Whole-Wheat Pita Bread, small
1 Cup Skim Milk
1 Fudgsicle, no sugar added
AFTERNOON SNACK
2 Tablespoons Prepared Hummus
3 Ounces Celery Sticks
DINNER
1/2 Cup Cooked Brown Rice
Green & Yellow Beans with Wild Mushrooms
Roasted Cod with Warm Tomato-Olive-Caper Tapenade
1/2 Banana, small


























day 2

BREAKFAST
1 Cup Skim Milk
1/2 Banana, small
1 Cup Bran Flakes Cereal
MORNING SNACK
1 Fruit & Nut Granola Bar
LUNCH
Spicy Thai Shrimp Salad
2 Cups Romaine Lettuce, shredded
1 Whole-Wheat Pita Bread, small
Chocolate-Raspberry Frozen Yogurt Pops
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
1 Cup Steamed Brussels Sprouts
Almond-Crusted Chicken Fingers
2/3 Cup Cooked Couscous
1 Peach, medium

day 3

BREAKFAST
1 Whole-Wheat English Muffin
1 Cup Skim Milk
1/2 Cup Blueberries


1 Teaspoon Fat Free Cream Cheese
MORNING SNACK
1 Apple, small
LUNCH
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free Blue Cheese Salad Dressing
Spanish Tortilla
1/2 Cup Fresh Pineapple
1 Slice Reduced-Calorie Oatmeal Bran Bread
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Simple Sautéed Spinach
1 Cup Skim Milk
Shrimp with Mango & Basil
1/2 Cup Cooked Quinoa
1 Nectarine, medium

day 4

BREAKFAST
1 Cup Skim Milk
1/2 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts
MORNING SNACK
1 Kiwi
LUNCH
1 Cup Tossed Salad Mix
Puerto Rican Fish Stew (Bacalao)
1 Tablespoon Low Calorie Caesar Salad Dressing
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Cup Honeydew Melon
AFTERNOON SNACK
1 Cup Blackberries
1 Cup Skim Milk
DINNER
1/2 Cup Cooked Brown Rice
Maple-Glazed Chicken Breasts
Roasted Squash & Fennel with Thyme
1/2 Cup Mango

day 5

BREAKFAST
1 Scrambled Eggs
1 Slice Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Grapefruit
1 Cup Skim Milk
MORNING SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
LUNCH
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Fat Free French Salad Dressing
Chicken & White Bean Soup
2 Slices Reduced-Calorie Oatmeal Bran Bread
AFTERNOON SNACK
1/2 Cup Unsweetened Applesauce
DINNER
1/2 Cup Cooked Quinoa
Bistro Beef Tenderloin
Roasted Baby Bok Choy
1 Cup Strawberries

day 6

BREAKFAST
1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Teaspoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam
MORNING SNACK
1 Orange, medium
LUNCH
BLT Salad
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon
AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
DINNER
Roasted Cod, Tomatoes, Orange & Onions
2/3 Cup Cooked Brown Rice
Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
1 Cup Cantaloupe Melon

day7

BREAKFAST
1 Cup Skim Milk
1 Plum
Quick Breakfast Taco
MORNING SNACK
1 Apple, small
LUNCH
1 Veggie Burger
1 Whole-Wheat Roll
Bok Choy-Apple Slaw
1 Apricot
AFTERNOON SNACK
3 Ounces Carrot Sticks
1/4 Cup Salsa
DINNER
1 Cup Skim Milk
1 Cup Tossed Salad Mix
1 Tablespoon Low Calorie Caesar Salad Dressing
Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
1/2 Cup Cooked Brown Rice
1 Peach, medium
source:http://www.eatingwell.com/

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