Sample Menu (1200 Calorie) - Week 3 Day 7

• 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

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)

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)

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

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)

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

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

Sample Meal: Week 2 Day 2

·         Breakfast

o    Quick Breakfast Taco

o    Blueberries (1 cup)

o    Nonfat plain yogurt (1/2 cup)

·         Lunch

o    Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)

or

Greek Revival Salad

o    Garbanzo beans (1/2 cup)

o    Whole-grain bread (1 slice)

·         Snack

o    Orange (1 large)

·         Dinner

o    Mustard-Maple Pork Tenderloin

or

Indonesian Tofu Satés

o    Braised kale (1 cup)

o    Quick-cooking barley (1/2 cup, cooked)

o    Roasted Grapes

Are you applying Dietary Self-Defense yet?

Are you teaching Dietary Self-Defense yet?

Here's something from the Harvard School of Public Health.

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Sample Meal: Week 2 Day 1

·         Breakfast

o    Dried Fruit Compote with Green Tea & Lemon

o    Whole-wheat toast (1 slice)

o    Skim milk (1 cup)

o    Apricot jam (1 tablespoon)

·         Lunch

o    Herbed Zucchini Soup

Or Green Gazpacho

o    Whole-wheat pita bread (1/2 medium pita)

o    Peach (1 small)

·         Snack

o    Cottage Cheese Veggie Dip

o    Multigrain rice cake (1 cake)

·         Dinner

o    Tilapia & Summer Vegetable Packets

or

Grilled Sirloin with a Coffee Bean-Peppercorn Crust

o    Brown rice (1/2 cup, cooked)

o    Steamed broccoli (1 cup)

o    Strawberry-Raspberry Sundaes

Sample Meal (1200 Calorie Diet) - Day Seven

day 7

breakfast

Scrambled Eggs and Cheese on Whole-Wheat Toast

Ingredients

·         2 large egg(s)

·         2 large egg(s), whites

·         3 teaspoon milk, fat-free

·         1/8 teaspoon salt

·         3 tablespoon cheese, cheddar, low-fat, shredded

·         1 slice(s) bread, whole-wheat, light

Preparation

Heat a medium non-stick frying pan to a setting just above medium.

In a medium metal or glass mixing bowl, whisk the eggs and egg whites with the milk, salt, and cheese. Beat vigorously for 2 minutes.

Coat the frying pan with cooking spray and add the egg mixture. Do not stir immediately. Wait until the first hint of setting begins. Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts. Continue this motion as the eggs continue to set. Break apart large pieces as they form with your spoon or spatula. When there are no longer runny parts of the egg flip over all the eggs and allow the eggs to cook 15 to 25 seconds longer.

Transfer eggs to serving plates and serve with toast.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 260

Total Fat: 12 g

Saturated Fat: 4 g

Cholesterol: 428 mg

Sodium: 799 mg

Total Carbohydrate: 11 g

Dietary Fiber: 4 g

Protein: 28 g

Strawberries

Ingredients

·         1 cup(s) strawberries, sliced in half

Preparation

Place strawberries in a bowl and serve.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 49

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 2 mg

Total Carbohydrate: 12 g

Dietary Fiber: 3 g

Protein: 1 g

LUNCH

Turkey and Cheese Sandwich

Ingredients

·         2 tablespoon mustard, Dijon

·         2 slice(s) bread, whole-wheat, light

·         5 ounce(s) turkey breast, roasted, sliced, skinless

·         2 slice(s) cheese, provolone, reduced fat

·         2 slice(s) tomato(es)

Preparation

Spread mustard on both slices of bread. Top one slice of bread with turkey, cheese, and sliced tomato. Top with other slice of bread and serve.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 379

Total Fat: 9 g

Saturated Fat: 4 g

Cholesterol: 138 mg

Sodium: 986 mg

Total Carbohydrate: 20 g

Dietary Fiber: 7 g

Protein: 57 g

Red Pepper Slices

Ingredients

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

Preparation

Serve sliced peppers on a plate.

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 24

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 4 mg

Total Carbohydrate: 6 g

Dietary Fiber: 2 g

Protein: 1 g

SNACK

Cottage Cheese

Ingredients

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

Preparation

Spoon cottage cheese into a dish and enjoy!

Nutrition Facts

Number of Servings: 1

Amount Per Serving

Calories: 162

Total Fat: 2 g

Saturated Fat: 1 g

Cholesterol: 9 mg

Sodium: 29 mg

Total Carbohydrate: 6 g

Dietary Fiber: 0 g

Protein: 28 g

DINNER

Lemon Tilapia

Ingredients

·         20 ounce(s) fish, tilapia, cleaned

·         1 small onion, white, thinly sliced

·         1/8 teaspoon oregano, dried

·         1 teaspoon thyme, fresh, chopped

·         1/8 teaspoon salt

·         1/8 teaspoon freshly ground pepper

·         1 lemon, juiced

·         1 teaspoon oil, olive, extra virgin

Preparation

Preheat oven to 400 degrees F.

Cut a piece of aluminum foil so it is big enough to cover the fish.

Place the cleaned fish in the middle of the foil and top with the sliced onion. Add the oregano, thyme, salt, and pepper to the fish and top with the juice of the lemon and the olive oil.

Fold the foil over the fish on all sides, closing the fish inside. Bake in the oven for 30-40 minutes, or until the fish is cooked through. Carefully open the fish packet when serving.

Nutrition Facts

Number of Servings: 2

Amount Per Serving

Calories: 315

Total Fat: 7 g

Saturated Fat: 2 g

Cholesterol: 142 mg

Sodium: 294 mg

Total Carbohydrate: 6 g

Dietary Fiber: 1 g

Protein: 57 g

Zucchini and Mushroom Sauté

Ingredients

·         2 teaspoon oil, olive, extra virgin

·         2 small zucchini, julienned

·         1 1/2 cup(s) mushrooms, sliced

·         2 teaspoon basil, fresh, chopped

·         salt, to taste

·         freshly ground pepper, to taste

Preparation

Heat oil in a large nonstick skillet over high heat. Add zucchini and cook, stirring, for 2 minutes. Add mushrooms and basil and cook, stirring, until softened, about 1 minute. Season with salt and pepper.

Nutrition Facts

Number of Servings: 4

Amount Per Serving

Calories: 37

Total Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 80 mg

Total Carbohydrate: 3 g

Dietary Fiber: 1 g

Protein: 2 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