7 Day 1200 Calorie Diet
Day 1
Breakfast: 3/4 cup of Bran Flakes, 1 Banana, 1 Cup of Fat Free Milk
Lunch: Sandwich, 1 stick of part-skim Mozzarella Stick, 2 Kiwi Fruits
Dinner: Grilled Flounder, 2 Sliced Plum Tomatoes, 1 cup cooked Couscous, 1 Cup of Steamed Broccoli
Dessert: 1 Fat Free Pudding Cup
Day 2
Breakfast: Smoothie, 1/2 English muffin spread with 1 teaspoon light margarine.
Lunch: 1 cup of Vegetable Soup, 1 Veggie Burger, 6oz light yogurt, 15 grapes.
Dinner: BBQ Chicken, 1/2 cup vegetarian baked beans, 3 small boiled red potatoes
Day 3
Breakfast: Oatmeal 200mg
Lunch: Chicken Salad, 1 Banana
Dinner: 4oz Steamed Shrimp, 1 baked potato, 3 cups of spinach
Dessert: 1 low fat frozen fudge bar
Day 4
Breakfast: 1/2 Toasted English Muffin topped 6oz light yogurt
Lunch: 1 Cup of Tomato Soup, Sandwich, 1 cup of raw veggies, 1 pear.
Dinner: 3oz Poached Salmon, Slaw, 3/4 cup cooked brown rice
Dessert: 1/2 Cup Pineapple Chunks in Juice
Day 5
Breakfast: 1 cup Cheerios, 1/2 cup berries, 1 tablespoon sliced almonds, 8oz Fat Free milk
Lunch: Quesadilla, 1/2 cup low-fat cottage cheese, Cucumber spears
Dinner: 3oz roasted pork tenderloin, 1 cup baked squash, 2-3 cups of greens
Dessert: 1/2 cup Vanilla fat-free frozen yogurt
Day 6
Breakfast: 1 Toasted Frozen Waffle, spread with 1 tablespoon of Peanut Butter and topped with 1/2 sliced banaa and 8oz fat free milk
Lunch: Tuna Pita, 10 baby carrots, 6oz light yogurt mixed with 1/2 banana
Dinner: Jambalaya, 3 cups of steamed spinach
Dessert: 1 Apple
Day 7
Breakfast: 1/2 Toasted English Muffin, 1 Grapefruit
Lunch: Black Bean Salad, 1 Mini Wholemeal Pitta, 1 pear
Dinner: 3oz grilled chicken, 1 baked sweet potato, 1 cup steamed courgette
Dessert: 1/2 cup of Pineapple chunks in juice