A 7-Day, 1200-Calorie Meal Plan

Some portion of thinning down includes a straightforward, sensible practice and eating arrangement. Here’s seven days in length menu for our Lose 20 Pounds Fast Diet program: Over the following 90 days you ought to intend to expend 1,200 calories a day in addition to sans calorie drinks as craved, and take a multivitamin and a 400-milligram calcium supplement day by day.

Day 1

Breakfast

• 3/4 glass grain pieces, 1 banana, 1 container sans fat drain

Lunch

• Sandwich: 1 scaled down entire wheat pita, 3 ounces turkey bosom, 1/2 broiled pepper, 1 teaspoon light mayonnaise, mustard, lettuce

• 1 stick part-skim mozzarella string cheddar

• 2 kiwifruits

Supper

• 4 ounces seared flop or sole

• 2 cut plum tomatoes sprinkled with 2 tablespoons ground Parmesan cheddar, seared until simply brilliant

• 1 container cooked couscous

• 1 container steamed broccoli

• 1 without fat pudding glass

Day 2

Breakfast

• Smoothie: Blend 1 glass solidified berries, 1/2 banana, and 8 ounces sans fat drain.

• 1/2 English biscuit spread with 1 teaspoon light margarine

Lunch

• 1 glass veggie lover vegetable soup

• 1 veggie burger in a smaller than expected entire wheat pita with lettuce and salsa

• 6 ounces light yogurt

• 15 grapes

Supper

• BBQ chicken: Brush 4 ounces boneless, skinless bosom with grill sauce and barbecue.

• 1/2 glass veggie lover prepared beans

• 3 little bubbled red potatoes finished with 1 teaspoon light margarine and a squeeze of dill

Day 3

Breakfast

• Oatmeal: In the microwave, cook 1/2 container snappy cooking oats with 3/4 glass without fat drain; 1/2 apple, cleaved; 1 teaspoon nectar; and a squeeze of cinnamon

Lunch

• Chicken serving of mixed greens: Toss 4 ounces destroyed skinless dish chicken bosom with 1/4 container cut red grapes, 1 tablespoon fragmented almonds, 1 tablespoon light mayonnaise, and 1 tablespoon without fat sharp cream. Serve over lettuce.

• 1 banana

Supper

• 4 ounces steamed shrimp

• 1 prepared potato finished with 3 tablespoons salsa and 1 tablespoon sans fat sharp cream

• 3 containers spinach, steamed

• 1 low-fat solidified fudge bar

Day 4

Breakfast

• 1/2 toasted English biscuit finished with 1/2 little apple, cut, and 1 ounce destroyed lessened fat cheddar, any sort. Microwave 30 seconds on High.

• 6 ounces light yogurt sprinkled with 1 tablespoon fragmented almonds

Lunch

• 1 container tomato soup

• Sandwich: 1 smaller than normal entire wheat pita, 3 ounces meagerly cut meal hamburger, 1 teaspoon horseradish, mustard, tomato cuts, lettuce

• 1 container crude veggies

• 1 pear

Supper

• 3 ounces poached salmon

• Slaw: Toss 1/4 containers coleslaw blend and 2 cut green onions with 2 tablespoons without fat dressing (close to 30 calories for each 2 tablespoons)

• 3/4 container cooked chestnut rice

• 1/2 container pineapple pieces in juice

Day 5

Breakfast

• 1 glass Cheerios, 1/2 container berries, 1 tablespoon fragmented almonds, 8 ounces without fat drain

Lunch

• Quesadilla: Spread 1/4 glass without fat refried beans more than 1 little entire wheat tortilla. Sprinkle on 1 ounce destroyed diminished fat cheddar. Beat with salsa and another tortilla; microwave 45 seconds on High.

• 1/2 glass low-fat curds finished with 1/2 container mandarin orange areas

• Cucumber lances

Supper

• 3 ounces cooked pork tenderloin

• 1 glass prepared oak seed squash, pounded with a squeeze of cinnamon

• 2 to 3 mugs plate of mixed greens with 2 tablespoons sans fat dressing

• 1/2 glass vanilla without fat solidified yogurt finished with 1 container berries

Day 6

Breakfast

• 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

• 8 ounces fat-free milk

Lunch

• Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

• 10 baby carrots

• 6 ounces light yogurt mixed with 1/2 banana

Dinner

• Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

• 3 cups spinach, steamed

• 1 medium apple

Day 7

Breakfast

• 1/2 toasted English biscuit layered with 1 ounce decreased fat cheddar, cut; 1 tomato cut; 1/2 container steamed spinach, depleted; and 1 poached egg

• 1 grapefruit

Lunch

• Black bean plate of mixed greens: Toss 1/2 container canned dark beans, 1/2 glass mandarin orange areas, and slashed red ringer peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over plate of mixed greens.

• 1 little entire wheat pita

• 1 pear

Supper

• 3 ounces seared or flame broiled flank steak

• 1 prepared sweet potato with 1 teaspoon light margarine

• 1 container steamed zucchini

• 1/2 container pineapple pieces in juice

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