Sample Meal (1200 Calorie Diet) - Day Two

day 2

breakfast

Breakfast Parfait

Ingredients

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

·         1/4 cup(s) blueberries, or defrosted frozen

·         2 teaspoon pumpkin seeds, raw

·         1/4 cup(s) strawberries, or defrosted frozen, sliced

·         1 teaspoon honey

Preparation

In a small bowl or large cup place 4 ounces of yogurt to line the bottom. Layer blueberries and 1 teaspoon of pumpkin seeds on top of the yogurt, followed by the remaining 4 ounces of yogurt. Top with strawberries, honey, and remaining pumpkin seeds.

Serve cold.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 217

Total Fat: 4 g

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 85 mg

Total Carbohydrate: 24 g

Dietary Fiber: 2 g

Protein: 22 g

lunch

Mexican Pizza

Ingredients

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

·         2 tablespoon pepper(s), green chile, diced

·         1 cup(s) spinach

·         1/4 cup(s) salsa, mild

·         1 tortilla(s), whole-wheat, low carb, 6 1/2 inch

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

·         2 tablespoon cheese, mozzarella, low sodium, shredded

·         1/4 cup(s) avocado, sliced

Preparation

Preheat oven to 425 degrees. Spray pan with cooking spray. Heat over medium heat. Add bell pepper, green chiles and spinach to pan. Cook until spinach is wilted.

Spread salsa on tortilla and top with chicken and spinach mixture. Sprinkle with cheese and bake until cheese melts. Top with avocado slices.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 511

Total Fat: 16 g

Saturated Fat: 4 g

Cholesterol: 152 mg

Sodium: 845 mg

Total Carbohydrate: 27 g

Dietary Fiber: 14 g

Protein: 63 g

snack

Yogurt With Blackberries

Ingredients

·         4 ounce(s) yogurt, fat-free, Greek-style, plain

·         1/3 cup(s) blackberries

Preparation

Spoon yogurt into a small bowl and top with blackberries.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 81

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 42 mg

Total Carbohydrate: 9 g

Dietary Fiber: 2 g

Protein: 10 g

dinner

Herb-Coated Filet Mignon

Ingredients

·         8 ounce(s) beef, filet mignon, about 2 inches thick, trimmed of fat and cut into 2 portions

·         1 teaspoon oil, olive, extra virgin

·         1/8 teaspoon salt, Kosher

·         1/8 teaspoon freshly ground pepper

·         2 tablespoon fresh herbs, mixed, such as chives, parsley, chevril, tarragon, and/or thyme

·         1 teaspoon mustard, Dijon

Preparation

Preheat broiler.

Rub steaks with oil; sprinkle with salt and pepper. Place on a rack on a broiler pan.

Broil until an instant-read thermometer inserted into the steak registers 140°F for medium-rare, 15 to 20 minutes total, turning once halfway through cooking. Transfer to a cutting board; let rest for 5 minutes.

Place herbs on a plate. Coat the edges of the steaks evenly with mustard; then roll the edges in the herbs, pressing gently to adhere.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 444

Total Fat: 26 g

Saturated Fat: 8 g

Cholesterol: 150 mg

Sodium: 368 mg

Total Carbohydrate: 2 g

Grilled Asparagus With Lemon

Ingredients

·         10 stalk(s) asparagus

·         1/4 teaspoon lemon juice

Preparation

Grill asparagus and sprinkle with lemon juice before serving

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 50

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 4 mg

Total Carbohydrate: 8 g

Dietary Fiber: 4 g

Protein: 4 g

Sample Meal (1200 Calorie Diet) - Day One

DAY 1

BREAKFAST

PEPPER AND TURKEY BACON OMELET

Ingredients

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

·         2 slice(s) turkey bacon, nitrate-free, chopped

·         1 teaspoon oil, olive, extra virgin

·         1 large egg(s), whisked

·         2 large egg(s), whites, whisked

·         2 tablespoon cheese, cheddar, reduced-fat, shredded

·         1/8 teaspoon salt

·         1/8 teaspoon freshly ground pepper

Preparation

Spray nonstick skillet with cooking spray. Add peppers and sauté until soft, but not browned. Remove peppers from pan and set aside.

Add turkey bacon and oil to the pan and stir to coat. Add cooked peppers and pour in whisked eggs; reduce heat to medium-low and continue cooking, stirring constantly with a heatproof rubber spatula, until the egg is starting to set, about 20 seconds. Continue cooking, lifting the edges so the uncooked egg will flow underneath, until mostly set, about 30 seconds more.

Sprinkle cheese, salt and pepper over the omelet and continue cooking until the egg is completely set and the cheese is melted, about 2 minutes. Fold over using the spatula and serve

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 282

Total Fat: 13 g

Saturated Fat: 3 g

Cholesterol: 244 mg

Sodium: 984 mg

Total Carbohydrate: 10 g

Dietary Fiber: 3 g

Protein: 31 g

LUNCH

Salmon Salad With Blueberries

Ingredients

·         6 ounce(s) fish, salmon fillet, wild-caught

·         2 cup(s) lettuce, mixed greens

·         1 cup(s) tomato(es), chopped

·         2 tablespoon blueberries, fresh or defrosted frozen

·         1/2 ounce(s) cheese, feta, reduced-fat, crumbled

·         1/8 cup(s) onion(s), red, cut into 1/8 inch-thick slices separated into rings

·         2 tablespoon vinaigrette, raspberry, fat-free

Preparation

Heat pan over medium heat. Add salmon fillet, skin side down. Cook approximately 5-7 minutes, until fish is a light pink color.

Add salmon to salad greens.

Mix remaining ingredients.

Eat immediately.

Nutritional Information:
(per serving)
Calories: 441 ,
Saturated Fat: 4 g ,
Total Fat: 17 g ,
Carbs: 23 g ,
Dietary Fiber: 5 g ,
Protein: 50 g ,
Cholesterol: 125 mg ,
Sodium: 656 mg

SNACK

Beef and Cheese-Filled Celery Stalks

Ingredients

·         2 ounce(s) roast beef, lean

·         1 ounce(s) cheese, provolone, reduced fat, divided into 2 slices

·         2 stalk(s) celery

Preparation

Layer one slice of roast beef and one slice of provolone and stuff into one celery stalk. Repeat with the remaining meat, cheese, and celery stalk.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 186

Total Fat: 8 g

DINNER

Mexican Shrimp Cocktail

Ingredients

·         3 tablespoon lime juice

·         1/3 cup(s) onion(s), finely chopped

·         1/3 cup(s) cilantro, fresh, chopped

·         1 pounds shrimp, cooked, thawed and rinsed

·         salt, to taste

Preparation

In a bowl, stir together lime juice, onion, and cilantro. Add the shrimp to the lime mixture and mix gently. Add salt to taste.

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Nutrition Facts

Number of Servings: 4

Amount Per Serving

Calories: 104

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 243 mg

Sodium: 182 mg

Total Carbohydrate: 3 g

Dietary Fiber: 0 g

Protein: 23 g

Mexican Mole Pork Chops

Ingredients

·         4 pork, chops, bone-in, 1 1/2 inch thick

·         1/8 teaspoon paprika

·         2 teaspoon onion powder

·         1 teaspoon garlic

·         1 1/2 teaspoon cocoa powder, unsweetened

·         1/4 teaspoon pepper(s), chipotle chile, ground

·         1 dash(es) cinnamon, ground

·         1 dash(es) allspice, ground

·         1 tablespoon sugar, brown

Preparation

In small bowl, combine brown sugar, onion powder, cocoa, garlic powder, ground Chipotle pepper, paprika, cinnamon, and allspice; rub onto both sides of pork chops. Set aside for 30 minutes.

Preheat grill to 400 to 450 degrees F.

When ready to cook, spray light coat of cooking spray on pork chops to keep them from sticking to the grill. Place on hot grill. Cover; cook for 7 minutes per side or until internal temperature reaches 160º F using an instant-read thermometer.

Nutrition Facts

Number of Servings: 4

Amount Per Serving

Calories: 248

Total Fat: 9 g

Saturated Fat: 2 g

Cholesterol: 80 mg

Sodium: 213 mg

Total Carbohydrate: 15 g

Dietary Fiber: 1 g

Protein: 31 g

Fresh Tomato Salsa

Ingredients

·         2 medium tomato(es), seeded and diced

·         1 pepper(s), jalapeno, seeded and minced

·         2 tablespoon onion(s), red, finely chopped

·         2 tablespoon cilantro, fresh, chopped, or parsley

·         1 clove(s) garlic, minced

·         1 teaspoon lemon juice

·         1/4 teaspoon salt

Preparation

Combine all ingredients in a small bowl. Serve within 1 hour.

Serving Size: 1/2 cup

Nutrition Facts

Number of Servings: 3

Amount Per Serving

Calories: 24

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 202 mg

Total Carbohydrate: 6 g

Dietary Fiber: 2 g

Protein: 2 g