28 day meal plan 1200 calories per day

28 Day meal plan @1200 Calories per day

1200 calorie menu- Day 1

◾BREAKFAST

◾Dried Fruit Compote with Green Tea & Lemon

◾Whole-wheat toast (1 slice)

◾Skim milk (1 cup)

◾Apricot jam (1 tablespoon)

◾LUNCH

◾Herbed Zucchini Soup or Green Gazpacho

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

◾Peach (1 small)

◾SNACK

◾Cottage Cheese Veggie Dip

◾Multigrain rice cake (1 cake)

◾DINNER

◾Tilapia & Summer Vegetable Packets or Grilled Sirloin with a Coffee Bean-Peppercorn Crust

◾Brown rice (1/2 cup, cooked)

◾Steamed broccoli (1 cup)

◾Strawberry-Raspberry Sundaes

Diet 1200 calorie menu - Day 2

◾BREAKFAST

◾Quick Breakfast Taco

◾Blueberries (1 cup)

◾Nonfat plain yogurt (1/2 cup)

◾LUNCH

◾Green Salad with Asparagus & Peas or Greek Revival Salad

◾Garbanzo beans (1/2 cup)

◾Whole-grain bread (1 slice)

◾SNACK

◾Orange (1 large)

◾DINNER

◾Mustard-Maple Pork Tenderloin or Indonesian Tofu Satés

◾Braised kale (1 cup)

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

◾Roasted Grapes


◾BREAKFAST

◾Banana-Berry Smoothie

◾Whole-wheat English muffin (1/2 muffin)

◾Peanut butter (2 teaspoons)

◾LUNCH

◾BBQ Chicken Sandwich or Quick Shrimp Enchilada Bake

◾Romaine Salad


◾SNACK


◾Mozzarella cheese (1 oz.)

◾DINNER

◾Sausage Gumbo or Hungarian Beef Goulash

◾Red & White Salad

◾Citrus-Infused Strawberries


◾BREAKFAST

◾Strawberry & Cream Cheese Sandwich

◾Scrambled Eggs with Smoked Salmon

◾LUNCH

◾Catalan Sauteed Polenta & Butter Beans or Red Lentil Soup with a Spicy Sizzle

◾The EatingWell Diet House Salad

◾Apple (1 cup, quartered)

◾SNACK

◾Nonfat plain yogurt (6 oz.)

◾DINNER

◾Grilled Chicken Tenders with Cilantro Pesto or Kohlrabi & Ham Gratin

◾Baby Spinach Salad with Raspberry Vinaigrette

◾Lemon Lovers' Asparagus

◾Whole-wheat couscous (1/2 cup, cooked)

◾Rhubarb-Vanilla Compote


◾BREAKFAST

◾Bran flake cereal (1 cup)


◾Banana (1/2 cup, sliced)

◾LUNCH

◾BLT Salad or Asian Slaw with Tofu & Shiitake Mushrooms

◾Whole-wheat roll

◾Grapes (1 cup)

◾SNACK

◾Cucumbers & Cottage Cheese

◾DINNER

◾Salmon with Roasted Chile-Mango Sauce or Peppered Turkey with Cranberry-Grape Relish

◾Roasted green beans (1 cup)


◾Broiled Mango


◾BREAKFAST

◾Mango Lassi Smoothie


◾Goat cheese (1 oz, soft)

◾LUNCH

◾Turkey & Tomato Panini or Turkish-Style Pizza

◾Apricot (1 cup, halves)

◾SNACK

◾Butter-Bean Spread

◾Multigrain rice cake (1 cake)

◾Grapes (1 cup)

◾DINNER

◾The Eating Well Taco or Chicken Fajitas

◾Fresh Tomato Salsa

◾Green Papaya Salad

◾Calabacitas

◾Pineapple Empanaditas


◾BREAKFAST

◾Lemon-Raspberry Muffins or Breakfast Pigs in a Blanket


◾Grapefruit (1/2)

◾LUNCH

◾Quinoa & Smoked Tofu Salad or Broccoli-Cheese Pie

◾Whole-wheat pita bread (1 medium pita)


◾SNACK

◾Whole-wheat pretzels (1 oz.)

◾DINNER

◾Turkey-Mushroom Burgers

◾Roasted Broccoli with Lemon

◾Romaine Salad

◾Cinnamon Oranges or Vanilla Nectarines


◾BREAKFAST

◾Baked Apple-Cinnamon French Toast



◾LUNCH

◾Catalan Sauteed Polenta & Butter Beans or Thai Beef Salad


◾SNACK

◾Pickled Beets & Cheese

◾DINNER

◾Garlic-Roasted Pork or Basic Chicken Sauté

◾Calabacitas


◾Cherries with Ricotta & Toasted Almonds


◾BREAKFAST


◾Whole-wheat bagel (1/2 small bagel)

◾Low-fat cream cheese (1 Tbsp.)

◾Cantaloupe (1 cup, cubed)

◾LUNCH

◾Spring Pea & Scallion Soup or Fresh Corn & Red Pepper Bisque


◾Butter-Bean Spread

◾Peach (1 small)

◾SNACK

◾Cheesy Popcorn

◾Apricot (1 cup, halves)

◾DINNER

◾Grilled Tuna with Olive Relish or Shrimp with Mango & Basil

◾Quick-cooking barley (1/2 cup)

◾Steamed cauliflower (1/2 cup)

◾Baby Spinach Salad with Raspberry Vinaigrette

◾Strawberry-Raspberry Sundaes


◾BREAKFAST

◾Papaya Smoothie

◾Whole-wheat English muffin (1/2 muffin)


◾LUNCH

◾Bistro Flank Steak Sandwich or South western Cheese Panini

◾Japanese Cucumber Salad

◾SNACK


◾Pineapple (1 cup, canned)

◾DINNER

◾Mini Chile Relleno Casseroles or Summer Squash & White Bean Sauté

◾Grilled Tomato Gazpacho


◾Strawberries (1 cup)


◾BREAKFAST

◾Oatmeal (1/2 cup, cooked)

◾Strawberries (1 cup)


◾LUNCH

◾Curried Waldorf Salad or Tuscan Tuna & White Bean Salad

◾Whole-wheat pita bread (1 medium pita)

◾Sesame Carrots

◾SNACK


◾Peanut butter (1 tablespoons)

◾DINNER

◾Bistro Beef Tenderloin or Spice-Crusted Chicken Breast

◾Steamed Brussels sprouts (1 cup)


◾Pina Colada Yogurt Parfait or Farmer's Cheese & Strawberries


◾BREAKFAST

◾Southwestern Tofu Scramble



◾LUNCH

◾Broccoli, Cannellini Bean & Cheddar Soup or Spicy Kidney Bean & Bell Pepper Ragout

◾Whole-wheat roll


◾SNACK

◾Orange (1 large)

◾DINNER

◾Grilled Salmon with Mustard & Herbs or Pork Tenderloin with Fennel


◾Backyard Coleslaw

◾Pineapple (1/2 cup, fresh)


◾BREAKFAST

◾Spinach & Tomato Omelet

◾Grapefruit (1/2)

◾LUNCH

◾Manhattan Crab Chowder or Chicken-Sausage & Kale Stew

◾Wheat melba crackers (1 oz.)

◾Peach (1 small)

◾SNACK


◾DINNER

◾Five-Spice Roasted Duck Breasts or Coconut-Lime Chicken & Snow Peas

◾Arugula & Strawberry Salad

◾Couscous Tabbouleh


◾Blueberries (1/2 cup)


◾BREAKFAST


◾Grapefruit (1/2)

◾LUNCH

◾Manhattan Crab Chowder or Chicken-Sausage & Kale Stew

◾Wheat melba crackers (1 oz.)

◾Peach (1 small)

◾SNACK


◾DINNER

◾Five-Spice Roasted Duck Breasts or Coconut-Lime Chicken & Snow Peas

◾Arugula & Strawberry Salad

◾Couscous Tabbouleh




◾BREAKFAST

◾Whole-wheat English muffin

◾Strawberry jam (1 tbsp)



◾LUNCH

◾Turkey & Balsamic Onion Quesadillas or Arugula & Chicken Sausage Bread Pudding

◾Romaine Salad (Marouli Salata)

◾SNACK


◾Grapes (1 cup)

◾DINNER

◾Roasted Halibut with Pickled Beets or Moroccan-Spiced Chicken Breasts

◾Bulgur (1/2 cup, cooked)

◾Baked sweet potato (1 medium)

◾Citrus-Infused Strawberries


◾BREAKFAST

◾Cranberry Muesli



◾LUNCH

◾Mini Chile Relleno Casseroles or Golden Chicken with Spicy Refried Beans

◾Corn tortilla (6 inch)


◾SNACK

◾Orange (1 large)

◾DINNER

◾Prosciutto-Wrapped Scallops with Spinach or Pan-Roasted Chicken & Gravy




◾BREAKFAST




◾LUNCH

◾Warm Salad of Thyme-Crusted Tuna & Arugula or Grilled Rib-eye with Tomato Salad & Chimichurri

Sauce

◾Wasa crispbread (1 cracker)

◾Fat-free cheese (1 slice)

◾SNACK

◾Nonfat plain yogurt (8 oz.)

◾DINNER

◾Grilled Chicken Ratatouille or Baked Cod with Chorizo & White Beans


◾Tea-Scented Mandarins


◾BREAKFAST

◾Herb & Onion Frittata



◾LUNCH

◾Grilled Chicken Salad with a Fresh Strawberry Dressing or Grilled Pork Tenderloin Salad


◾SNACK

◾Cheesy Popcorn

◾DINNER

◾Summer Vegetable Crêpes or Tuna with Ginger, Papaya & Red Pepper Salsa


◾Melon (1/2 cup, cubes)


◾BREAKFAST

◾Egg & Salmon Sandwich


◾Melon (1 cup, cubes)

◾LUNCH

◾Middle Eastern Chickpea Platter or Peanut Tofu Wrap

◾Apricot (1/2 cup, halves)

◾SNACK

◾Ranch Dip & Crunchy Vegetables

◾DINNER

◾Grilled Beef Tenderloin & Escarole or Chicken with Leek & Mushroom Sauce



◾BREAKFAST

◾Maple-Nut Granola

◾Grapefruit (1/2)


◾LUNCH

◾Herbed Zucchini Soup or Barley-Root Vegetable Chowder

◾Whole-wheat toast (2 slices)

◾Fat-free cheese (2 slices)

◾SNACK

◾Hummus & Vegetables

◾DINNER

◾The Eating Well Taco or White Beans, Spinach & Tomatoes over Parmesan Toasts

◾Rainbow Chopped Salad



◾BREAKFAST

◾Oatmeal (1 cup, cooked)



◾LUNCH


◾Eating Well Power Salad or Collard Green & Black-Eyed Pea Soup

◾Whole-wheat breadsticks (1 8" stick)

◾Nectarine (1 small)

◾SNACK

◾Cucumbers & Cottage Cheese

◾DINNER

◾Crab Cake Burgers or Chicken en Papillote

◾Oven Sweet Potato Fries

◾Mexican Coleslaw

◾Frozen Fudge Bars


◾BREAKFAST


◾Nonfat plain yogurt (1 cup)

◾Grapefruit (1/2)

◾LUNCH

◾Black Bean Nacho Pizza or Middle Eastern Lamb Stew


◾SNACK

◾Radish Crispbread


◾DINNER

◾Almond-Crusted Chicken Fingers or Black-Eyed Peas with Greens & Smoked Tofu

◾Mary's Zucchini with Parmesan



◾BREAKFAST

◾Bran flake cereal (1 cup)



◾LUNCH

◾Broccoli & Goat Cheese Souffle or Grilled Vegetable & Feta Panini


◾SNACK

◾Hummus & Vegetables

◾DINNER

◾Warm Salad of Greens, Italian Sausage & Potatoes or Twice-Baked Goat Cheese Soufflés on a Bed

of Mixed Greens.

◾Garlic-Tomato Toasts

◾Steamed broccoli (1/2 cup)

◾Strawberries Dipped in Chocolate


◾BREAKFAST

◾Quick Breakfast Taco



◾LUNCH

◾Pasta with Roasted Red Peppers & Capers or Apple, Sauerkraut & Cheddar Quesadillas

◾Celery sticks (1 cup)

◾SNACK

◾Low-fat vanilla yogurt (8 oz.)

◾Raspberries (1/2 cup)

◾DINNER

◾Grilled Pork Tenderloin with Mustard, Rosemary & Apple Marinade or Apple-Shallot Roasted

Turkey

◾Buttermilk-Herb Mashed Potatoes

◾Warm Apple-Cabbage Slaw

◾Balsamic-Vinegar Spiked Strawberries


◾BREAKFAST

◾Lemon-Raspberry Muffins


◾Grapefruit (1/2)

◾LUNCH

◾Asian-Style Grilled Tofu with Greens or Veggie-Burger Pitas

◾Nectarine (1 small)

◾Wasa crispbread (2 crackers)

◾SNACK

◾Gorp

◾DINNER

◾Sauteed Flounder with Orange-Shallot Sauce or Chutney-Glazed Chicken

◾Basic Green Salad with Vinaigrette




◾BREAKFAST

◾Scrambled Egg with Tofu



◾LUNCH

◾Shrimp Salad-Stuffed Tomatoes or Thai Grilled Chicken & Broccoli on Napa Cabbage

◾Wasa crispbread (1 cracker)

◾SNACK

◾Cajun Spiced Hard-Boiled Egg


◾DINNER

◾Florentine Ravioli or Linguine with Escarole & Shrimp

◾Bean & Tomato Salad with Honey Vinaigrette

◾Raspberry-Mango Sundae


◾BREAKFAST

◾Oatmeal (1 cup, cooked)

◾Low-fat vanilla yogurt (6 oz.)

◾Orange (1 large)

◾LUNCH

◾Eating Well Power Salad or Coconut-Lime Chicken & Snow Peas

◾Wasa crispbread (2 crackers)

◾SNACK

◾Avocado Tea Sandwiches


◾DINNER

◾Golden Polenta & Egg with Mustard Sauce or Buffalo Chicken Wrap


◾Frosted Grapes


◾BREAKFAST


◾Whole-wheat English muffin (1/2)

◾Peanut butter (1 tablespoon)

◾LUNCH

◾Roasted Tomato Soup

◾Couscous & Fruit Salad or Warm Chicken Salad with Pine Nuts



◾DINNER

◾Ultimate Beef Chili or Chile, Potato & Cheese Omelet


◾Cinnamon Oranges or Basil-Cinnamon Peaches



◾BREAKFAST

◾Herb & Onion Frittata



◾LUNCH

◾Lentil & Almond Burgers or Quinoa & Smoked Tofu Salad

◾Mediterranean Roasted Broccoli & Tomatoes or Artichoke & White Bean Soup

◾SNACK

◾Cottage Cheese Veggie Dip

◾Celery sticks (1 cup)

◾DINNER

◾Oven-Fried Chicken or Tuna & Tomatoes Provencale

◾Oven Fries for Two

◾Watercress Salad

◾Melon (1/2 cup, cubes)

28 day meal plan 1200 calories per day

Health & Medicine

cup dinner

cup banana

cup grapefruit

cup lunch green salad

cup skim milk

cup brown rice

cup apricot jam

cup nonfat plain yogurt