7 day Diet Plan, 1200 calorie

DAY1

BREAKFAST

1 plain waffle
1 T. maple syrup
1 tsp. butter or margarine
8 oz. water or caffeine
free, non-caloric beverage

LUNCH

1 cup skim milk
1 salad with romaine lettuce
1/4 cup each carrots,
green peppers,
cabbage, celery
1 T. light salad dressing
1 whole grain roll

Afternoon Snack
1/2 cup sliced strawberries
6 oz. fat free, flavored yogurt

DINNER

3 oz. sirloin steak, lean
only, broiled or grilled without added fat
1 cup rice
1 tsp. butter or margarine
1/2 cup cooked carrots
1 mixed green salad
2 T. fat free dressing

Evening Snack
1 orange

DAY 2

BREAKFAST

1/2 cup oatmeal, cooked
2 tsp. brown sugar
1/2 cup skim milk
1 cup orange juice

LUNCH

1 oz. turkey breast mustard or fat free mayonnaise
2 slices whole wheat
bread
1 apple

Afternoon Snack
1/2 cup skim milk
1 cup strawberries

DINNER

2 oz. chicken breast, no
skin, baked, broiled or grilled
1 small baked potato
2 tsp. butter or margarine
1 cup green beans
1 mixed green salad
2 T. fat free dressing

Evening Snack
Low fat milkshake made with:
1 cup skim milk
1 cup fat free ice cream

DAY 3

BREAKFAST

2 pancakes, 4" round
1 T. fruit spread or maple syrup

Morning Snack
1 cup skim milk
1 sliced peach

LUNCH

1 salad with mixed greens
1 T. fat free dressing
6 saltine crackers
3 oz. tuna fish, albacore, water packed
1 apple

Afternoon Snack
1/2 oz. chocolate
(about 4 chocolate kisses)

DINNER

1 cup cooked pasta
1/2 cup spaghetti sauce, meatless
1 mixed green salad
1 T. fat free dressing

Evening Snack
1 cup skim milk
1 whole graham cracker

DAY 4

BREAKFAST

1/2 cup orange juice
1/2 cup cereal
1 cup skim milk
1 cup strawberries

Morning Snack
2 tsp. reduced fat peanut butter
2 rice cakes

LUNCH

1 cup vegetable soup
1 mixed green salad
2 T. fat free salad
dressing
1 cup skim milk
6 saltine crackers

Afternoon Snack
1 apple

DINNER

1 piece (5 oz.) flounder or other white fish, baked, broiled or grilled
1 medium baked potato
1 mixed green salad
1 T. fat free salad dressing

Evening Snack
3 cups light popcorn

DAY 5

BREAKFAST

1/2 English muffin
1 egg poached
1/2 grapefruit
1 cup skim milk

Morning Snack
1 pear


LUNCH
2 oz. turkey breast or lean ham
1/2 large whole grain pita
2 sliced carrots
1 cup skim milk

Afternoon Snack
1 peach

DINNER

2 slices cheese pizza
1 large mixed green salad
1 T. fat free salad
dressing

DAY6

BREAKFAST

1 bagel
1 T. light cream cheese
1 cup orange juice

Morning Snack
6 oz. fat free, flavored yogurt

LUNCH

2 oz. lean hamburger,
grilled or broiled
1 T. ketchup
1 hamburger bun
1/2 tomato, sliced
1/4 green pepper, sliced
1 cup skim milk

DINNER

1 cup angel hair pasta
2 oz. boiled shrimp
1 tsp. olive oil with garlic
on pasta
1 mixed green salad
1 T. fat free dressing
1/2 cup cooked green
beans

DAY 7

BREAKFAST

1 slice French toast
1 cup fresh blueberries
1 cup skim milk

Morning Snack
1 orange

LUNCH

1/4 cup cottage cheese
1 mixed green salad
1 T. fat free dressing
1 whole wheat roll
1 cup skim milk
1/2 cup sliced carrots

DINNER

3 oz. baked or broiled cod
1 cup noodles
2 tsp. butter or margarine
1/2 cup applesauce
1 cup mixed vegetables

Evening Snack
1/2 cup fat free pudding