Sample Meal (1200 Calorie Diet) - Day Five

day 5

breakfast

Cereal With Cottage Cheese, Blueberries and Almonds

Ingredients

·         1/2 cup(s) cereal, low-carb

·         1 cup(s) cottage cheese, low-fat, low sodium

·         1/2 cup(s) blueberries

·         2 teaspoon nuts, almonds, organic, slivers

Preparation

Pour cereal into a bowl and top with cottage cheese and rinsed blueberries. Sprinkle slivered almonds on top.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 298

Total Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 9 mg

Sodium: 104 mg

Total Carbohydrate: 27 g

Dietary Fiber: 6 g

Protein: 36 g

lunch

Asian Chicken Salad

Ingredients

·         2 teaspoon nuts, almonds, organic, slivers

·         2 cup(s) salad greens

·         5 ounce(s) chicken, breast (cooked), skinless

·         1/2 cup(s) sprouts, bean

·         1/2 cup(s) peas, snow

·         1/2 cup(s) pepper(s), red, bell, chopped

·         1 teaspoon dressing, sesame seed

Preparation

Heat a pan over medium heat. Add almonds to pan, turning every couple minutes until toasted (approximately 4-5 minutes). Place mixed greens on a plate and top with chicken breast, bean sprouts, snow peas, and peppers. Sprinkle toasted almonds on top and toss with dressing.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 345

Total Fat: 10 g

Saturated Fat: 2 g

Cholesterol: 120 mg

Sodium: 191 mg

Total Carbohydrate: 14 g

Dietary Fiber: 6 g

Protein: 50 g

snack

Celery Stalks With Almond Butter

Ingredients

·         2 stalk(s) celery

·         2 tablespoon almond butter, organic, unsalted

Preparation

Spread almond butter along celery stalks and serve

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 223

Total Fat: 19 g

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 104 mg

Total Carbohydrate: 12 g

Dietary Fiber: 3 g

Protein: 6 g

dinner

Crab-Stuffed Zucchini

Ingredients

·         2 medium zucchini

·         12 ounce(s) crabmeat, drained

·         1 ounce(s) cream cheese, fat-free, softened

·         1/4 cup(s) onion(s), chopped

·         1/2 medium tomato(es), seeded and chopped

·         1/2 teaspoon lemon juice

·         1 tablespoon mayonnaise, light

·         1 cup(s) cheese, mozzarella, part-skim, shredded

·         1 dash(es) liquid smoke flavoring

Preparation

Preheat oven to 350 degrees. Discard ends of the zucchini and cut in half lengthwise. Microwave for 3 minutes. Scoop out the pulp, leaving zucchini shells. Chop the pulp and mix with remaining ingredients; use only 1/2 cup mozzarella. Place zucchini shells in a baking dish coated with nonstick cooking spray and fill each with crabmeat mixture (it will overflow the shells). Top with the rest of the mozzarella and bake 20–30 minutes, until the mozzarella is lightly browned

Nutrition Facts

Number of Servings: 2

Amount Per Serving

Calories: 376

Total Fat: 13 g

Saturated Fat: 6 g

Cholesterol: 157 mg

Sodium: 1135 mg

Total Carbohydrate: 13 g

Dietary Fiber: 3 g

Protein: 55 g

Steamed Broccoli

Ingredients

·         1 cup(s) broccoli florets, fresh or frozen

Preparation

Steam broccoli and serve.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 20

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 19 mg

Total Carbohydrate: 4 g

Dietary Fiber: 2 g

Protein: 2 g

Sample Meal (1200 Calorie Diet) - Day Four

day 4

breakfast

Broccoli and Cheese Crustless Quiche

Ingredients

·         8 egg(s), whites, beaten

·         4 egg(s), beaten

·         1 cup(s) sour cream, reduced-fat

·         8 ounce(s) cheese, cheddar, low-fat, shredded

·         10 ounce(s) broccoli, frozen chopped, thawed, drained and pressed dry

·         1/2 teaspoon pepper, black ground

Preparation

Spray a slow cooker with nonstick cooking spray. In a large mixing bowl, combine the egg whites, sour cream, cheese, broccoli, and pepper, then add to the slow cooker. Cover and cook on low 4 hours.

Nutrition Facts

Number of Servings: 6

Amount Per Serving

Calories: 212

Total Fat: 11 g

Saturated Fat: 6 g

Cholesterol: 170 mg

Sodium: 388 mg

Total Carbohydrate: 6 g

Dietary Fiber: 2 g

Protein: 21 g

Apple

Ingredients

·         1 small apple(s)

Preparation

Rinse apple in cold water and pat dry.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 55

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 1 mg

Total Carbohydrate: 15 g

Dietary Fiber: 3 g

Protein: 0 g

lunch

Tuna Niçoise Salad

Ingredients

·         2 cup(s) salad greens

·         1/2 cup(s) brussels sprouts

·         5 tomato(es), cherry

·         1/2 cup(s) pepper(s), red, bell, chopped

·         2 large egg(s), hard boiled, use whites only

·         6 ounce(s) fish, tuna, light, packed in water, drained

·         1 tablespoon vinaigrette, balsamic, low-fat

Preparation

Combine all ingredients on a plate and serve.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 313

Total Fat: 3 g

Saturated Fat: 1 g

Cholesterol: 51 mg

Sodium: 914 mg

Total Carbohydrate: 19 g

Dietary Fiber: 7 g

Protein: 55 g

Greek Yogurt With Cinnamon

Ingredients

·         6 ounce(s) yogurt, nonfat, Greek-style

·         1 teaspoon cinnamon, ground

Preparation

In a small bowl combine yogurt and cinnamon

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 97

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 63 mg

Total Carbohydrate: 9 g

Dietary Fiber: 1 g

Protein: 15 g

snack

Cottage Cheese and Chopped Walnuts

Ingredients

·         6 ounce(s) cottage cheese, low-fat, low sodium

·         2 tablespoon nuts, walnuts, raw, chopped

Preparation

Spoon the cottage cheese into a small bowl and top with chopped walnuts.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 219

Total Fat: 11 g

Saturated Fat: 2 g

Cholesterol: 7 mg

Sodium: 22 mg

Total Carbohydrate: 6 g

Dietary Fiber: 1 g

Protein: 25 g

dinner

Roast Leg of Lamb

Ingredients

·         4 pounds lamb, leg of (bone-in), shank portion, trimmed of fat

·         3 clove(s) garlic, sliced

·         1 1/2 teaspoon oil, olive

·         1 teaspoon oregano, dried

·         1 teaspoon thyme, dried

·         1 dash(es) salt and black pepper, to taste

Preparation

Preheat oven to 350°F. Place a wire rack in a shallow roasting pan.

Make short, deep slits all over lamb with a sharp knife and fill with garlic slices. Rub the lamb with oil and sprinkle with oregano, thyme, salt and pepper. Transfer to the prepared pan.

Roast the lamb for 1 hour. Add 3/4 cup of water to pan and roast for 15 to 20 minutes more, or until an instant-read thermometer inserted into the center registers 135 degrees F for medium-rare. Transfer the lamb to a serving platter, tent with foil and let rest for 15 minutes before carving.

Meanwhile, skim off any fat from pan juices and pour juices into a small saucepan. Reheat gently over low heat. Carve the lamb into thin slices and serve with pan juices.

Nutrition Facts

Number of Servings: 8

Amount Per Serving

Calories: 347

Total Fat: 22 g

Saturated Fat: 9 g

Cholesterol: 122 mg

Sodium: 141 mg

Total Carbohydrate: 1 g

Dietary Fiber: 0 g

Protein: 35 g

Baked Sweet Potato

Ingredients

·         1 small potato(es), sweet

Preparation

Pierce sweet potato with fork and microwave until cooked through (about 5 -6 minutes). Place on a plate, peel if desired

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 54

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 22 mg

Total Carbohydrate: 12 g

Dietary Fiber: 2 g

Protein: 1 g