As many of you may already know, in order to effectively lose weight and avert weight cycling and to prevent health-related complications too, one needs to better their diet and work out on a more regular basis. With this in mind and since summer has arrived, it is good to know that there is a beneficial diet program that can help you have the toned and slim body you have always dreamed of! Check it out below…
The 1,200-Calorie Meal Plan
This meal plan was created by registered dietitians and culinary experts with the goal to help people eat healthy and tasty meals and lose weight successfully. During a period of 3 weeks, your goal needs to be not more than 1,200 calories per day, plus calorie-free drinks and a multivitamin and 400 mg calcium supplement on a daily basis. Let us now take a look at the diet menu in detail:
1st day
Breakfast
¾ cup of bran flakes, a banana, a cup of fat-free milk
Lunch
A sandwich from a mini whole-wheat pita, 3 oz. of turkey breast, ½ roasted pepper, a tsp of light mayonnaise, a bit of mustard, and lettuce with a stick of part-skim mozzarella string cheese and 2 kiwis
Dinner
4 oz. of broiled flounder or sole, 2 sliced plum tomatoes with 2 tbsp of parmesan, a cup of couscous, a cup of broccoli, steamed, and a cup of fat-free pudding
2nd day
Breakfast
Smoothie from frozen berries, banana, and fat-free milk & an English muffin spread with a tsp of light margarine
Lunch
A cup of veggie soup, a veggie burger with whole-wheat pita, lettuce, and salsa, 6 oz. of light yogurt, and a handful of grapes
Dinner
4 oz. of a grilled skinless chicken breast with barbecue sauce, a cup of grilled beans, and boiled red potatoes with a tsp of light margarine and a pinch of dill
3rd day
Breakfast
Oatmeal with fat-free milk, half an apple, a tsp of raw honey, and a pinch of cinnamon
Lunch
Chicken salad with 4 oz. of shredded roasted chicken breasts, a quarter cup of red grapes, a tbsp of almonds, a tbsp of light mayonnaise, and a tbsp of fat-free sour cream served with lettuce and a banana
Dinner
4 oz. of steamed shrimp, grilled potatoes with salsa and fat-free sour cream, 3 cups of spinach, steamed, and a low-fat frozen fudge bar
4th day
Breakfast
Half an English muffin with an apple, fat-cheese, and 6 oz. of light yogurt with a tbsp of almonds
Lunch
A cup of tomato soup, sandwich with whole-wheat pita and sliced roast beef, horseradish, mustard, and lettuce, a cup of veggies, and one pear
Dinner
3 oz of poached salmon, ¾ cups of brown rice, and half a cup of pineapple chunks
5th day
Breakfast
A cup of Cheerios, half a cup of berries, a tbsp of almonds, and 8 oz. of fat-free milk
Lunch
Quesadilla with beans, whole-wheat tortilla, reduced-fat cheese, and salsa; half a cup of low-fat cottage cheese and half a cup of mandarins
Dinner
3 oz. of pork tenderloin, roasted, a cup of baked acorn squash and a pinch of cinnamon, 3 cups of salad greens, and half a cup of fat-free frozen yogurt and a cup of berries
6th day
Breakfast
A toasted waffle with peanut butter and half a banana and 8 oz. of fat-free milk
Lunch
Tuna pita with whole-wheat pita, 2 oz. of light tuna, a tbsp of light mayonnaise, mustard, and cucumber, 10 baby carrots, and 6 oz. of light yogurt and half a banana
Dinner
Jambalaya with 3/4 cup of brown rice, half a cup of corn, 2 oz. of turkey sausage, cooked and sliced, 1/3 cup of salsa, and ¼ cup of kidney beans; 3 cups of steamed spinach; a medium-sized apple
7th day
Breakfast
Half an English muffin toasted and layered with low-fat cheese, a tomato slice, half a cup of spinach, steamed, and a poached egg; a grapefruit
Lunch
Salad with black beans, red onions, red bell peppers, scallions, and a tsp of vinegar; one whole-wheat pita; a pear
Dinner
3 oz. of grilled flank steak, a baked sweet potato, a tsp of light margarine, a cup of steamed zucchini; half a cup of pineapple.
