• Breakfast
o Whole-wheat English muffin
o Strawberry jam (1 tbsp)
o Nonfat plain yogurt (1/2 cup)
o Blueberries (1/2 cup)
• Lunch
o Turkey & Balsamic Onion Quesadillas
or
Arugula & Chicken Sausage Bread Pudding
o Romaine Salad (Marouli Salata)
• Snack
o Whole-wheat pretzels (1 oz.)
o Grapes (1 cup)
• Dinner
o Roasted Halibut with Pickled Beets (Stegte Helleflynder med Rødbeder)
or
Moroccan-Spiced Chicken Breasts
o Bulgur (1/2 cup, cooked)
o Baked sweet potato (1 medium)
o Citrus-Infused Strawberries
Showing posts with label 1200. Show all posts
Showing posts with label 1200. Show all posts
Sunday, May 15, 2011
Saturday, May 14, 2011
Sample Menu (1200 Calorie) - Week 3 Day 6
• Breakfast
o Spinach & Tomato Omelet
o Grapefruit (1/2)
• Lunch
o Manhattan Crab Chowder
or
Chicken-Sausage & Kale Stew
o Wheat melba crackers (1 oz.)
o Peach (1 small)
• Snack
o Whole-wheat pretzels (1 oz.)
• Dinner
o Five-Spice Roasted Duck Breasts
or
Coconut-Lime Chicken & Snow Peas
o Arugula & Strawberry Salad
o Couscous Tabbouleh
o Nonfat plain yogurt (1/2 cup)
o Blueberries (1/2 cup)
o Spinach & Tomato Omelet
o Grapefruit (1/2)
• Lunch
o Manhattan Crab Chowder
or
Chicken-Sausage & Kale Stew
o Wheat melba crackers (1 oz.)
o Peach (1 small)
• Snack
o Whole-wheat pretzels (1 oz.)
• Dinner
o Five-Spice Roasted Duck Breasts
or
Coconut-Lime Chicken & Snow Peas
o Arugula & Strawberry Salad
o Couscous Tabbouleh
o Nonfat plain yogurt (1/2 cup)
o Blueberries (1/2 cup)
Friday, May 13, 2011
Sample Menu (1200 Calorie) - Week 3 Day 5
• Breakfast
o Southwestern Tofu Scramble
o Whole-wheat toast (1 slice)
o Skim milk (1 cup)
• Lunch
o Broccoli, Cannellini Bean & Cheddar Soup
or
Spicy Kidney Bean & Bell Pepper Ragout
o Whole-wheat roll
o Apple (1 cup, quartered)
• Snack
o Orange (1 large)
• Dinner
o Grilled Salmon with Mustard & Herbs
or
Pork Tenderloin with Fennel
o Brown rice (1/2 cup, cooked)
o Backyard Coleslaw
o Pineapple (1/2 cup, fresh)
o Southwestern Tofu Scramble
o Whole-wheat toast (1 slice)
o Skim milk (1 cup)
• Lunch
o Broccoli, Cannellini Bean & Cheddar Soup
or
Spicy Kidney Bean & Bell Pepper Ragout
o Whole-wheat roll
o Apple (1 cup, quartered)
• Snack
o Orange (1 large)
• Dinner
o Grilled Salmon with Mustard & Herbs
or
Pork Tenderloin with Fennel
o Brown rice (1/2 cup, cooked)
o Backyard Coleslaw
o Pineapple (1/2 cup, fresh)
Thursday, May 12, 2011
Sample Menu (1200 Calorie) - Week 3 Day 4
• Breakfast
o Oatmeal (1/2 cup, cooked)
o Strawberries (1 cup)
o Skim milk (1 cup)
• Lunch
o Curried Waldorf Salad
or
Tuscan Tuna & White Bean Salad
o Whole-wheat pita bread (1 medium pita)
o Sesame Carrots
• Snack
o Banana (1/2 cup, sliced)
o Peanut butter (1 tablespoons)
• Dinner
o Bistro Beef Tenderloin
or
Spice-Crusted Chicken Breast
o Steamed Brussels sprouts (1 cup)
o Brown rice (1/2 cup, cooked)
o Pina Colada Yogurt Parfait
or
Farmer's Cheese & Strawberries
o Oatmeal (1/2 cup, cooked)
o Strawberries (1 cup)
o Skim milk (1 cup)
• Lunch
o Curried Waldorf Salad
or
Tuscan Tuna & White Bean Salad
o Whole-wheat pita bread (1 medium pita)
o Sesame Carrots
• Snack
o Banana (1/2 cup, sliced)
o Peanut butter (1 tablespoons)
• Dinner
o Bistro Beef Tenderloin
or
Spice-Crusted Chicken Breast
o Steamed Brussels sprouts (1 cup)
o Brown rice (1/2 cup, cooked)
o Pina Colada Yogurt Parfait
or
Farmer's Cheese & Strawberries
Wednesday, May 11, 2011
Sample Menu (1200 Calorie) - Week 3 Day 3
• Breakfast
o Papaya Smoothie
o Whole-wheat English muffin (1/2 muffin)
o Peanut butter (2 teaspoons)
• Lunch
o Bistro Flank Steak Sandwich
or
Southwestern Cheese Panini
o Japanese Cucumber Salad
• Snack
o Nonfat plain yogurt (1/2 cup)
o Pineapple (1 cup, canned)
• Dinner
o Mini Chile Relleno Casseroles
or
Summer Squash & White Bean Sauté
o Grilled Tomato Gazpacho
o Whole-wheat toast (1 slice)
o Strawberries (1 cup)
o Papaya Smoothie
o Whole-wheat English muffin (1/2 muffin)
o Peanut butter (2 teaspoons)
• Lunch
o Bistro Flank Steak Sandwich
or
Southwestern Cheese Panini
o Japanese Cucumber Salad
• Snack
o Nonfat plain yogurt (1/2 cup)
o Pineapple (1 cup, canned)
• Dinner
o Mini Chile Relleno Casseroles
or
Summer Squash & White Bean Sauté
o Grilled Tomato Gazpacho
o Whole-wheat toast (1 slice)
o Strawberries (1 cup)
Tuesday, May 10, 2011
Sample Menu (1200 Calorie) - Week 3 Day 2
• Breakfast
o Skim milk (1 cup)
o Whole-wheat bagel (1/2 small bagel)
o Low-fat cream cheese (1 Tbsp.)
o Cantaloupe (1 cup, cubed)
• Lunch
o Spring Pea & Scallion Soup
or
Fresh Corn & Red Pepper Bisque
o Whole-grain bread (1 slice)
o Butter-Bean Spread
o Peach (1 small)
• Snack
o Cheesy Popcorn
o Apricot (1 cup, halves)
• Dinner
o Grilled Tuna with Olive Relish
or
Shrimp with Mango & Basil
o Quick-cooking barley (1/2 cup)
o Steamed cauliflower (1/2 cup)
o Baby Spinach Salad with Raspberry Vinaigrette
o Strawberry-Raspberry Sundaes
o Skim milk (1 cup)
o Whole-wheat bagel (1/2 small bagel)
o Low-fat cream cheese (1 Tbsp.)
o Cantaloupe (1 cup, cubed)
• Lunch
o Spring Pea & Scallion Soup
or
Fresh Corn & Red Pepper Bisque
o Whole-grain bread (1 slice)
o Butter-Bean Spread
o Peach (1 small)
• Snack
o Cheesy Popcorn
o Apricot (1 cup, halves)
• Dinner
o Grilled Tuna with Olive Relish
or
Shrimp with Mango & Basil
o Quick-cooking barley (1/2 cup)
o Steamed cauliflower (1/2 cup)
o Baby Spinach Salad with Raspberry Vinaigrette
o Strawberry-Raspberry Sundaes
Monday, May 9, 2011
Sample Menu (1200 Calorie) - Week 3 / Day 1
• Breakfast
o Baked Apple-Cinnamon French Toast
o Blueberries (1 cup)
o Nonfat plain yogurt (1/2 cup)
• Lunch
o Catalan Sauteed Polenta & Butter Beans
or
Thai Beef Salad
o Skim milk (1 cup)
• Snack
o Pickled Beets & Cheese
• Dinner
o Garlic-Roasted Pork (Pernil)
or
Basic Chicken Sauté
o Calabacitas
o Brown rice (1/2 cup, cooked)
o Cherries with Ricotta & Toasted Almonds
o Baked Apple-Cinnamon French Toast
o Blueberries (1 cup)
o Nonfat plain yogurt (1/2 cup)
• Lunch
o Catalan Sauteed Polenta & Butter Beans
or
Thai Beef Salad
o Skim milk (1 cup)
• Snack
o Pickled Beets & Cheese
• Dinner
o Garlic-Roasted Pork (Pernil)
or
Basic Chicken Sauté
o Calabacitas
o Brown rice (1/2 cup, cooked)
o Cherries with Ricotta & Toasted Almonds
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