FREE 1200 Calorie PLAN
traceepics
Posts: 21 Member
Basic Plan. Please add to your plan for your allotted calorie intake. 1200 Calorie Menu is the minimum any one person should have on a given day. Remember to listen to your body and enjoy food with spice not butter.
I enjoy helping you all
If you are ready for the Facebook Challenge (starts MONDAY, September 17, 2012)..
For those who have signed up, thank you and I can't wait to work with you!! I still have a few spots left for anyone waiting till the last minute HERE a great start with all the work done for you
Day 1
Breakfast – 1 whole grain toast, 1 tablespoon of jelly, 1 teaspoon of butter, 1 cup of tea or coffee.
Lunch – 1 cup of milk, 1 tossed vegetable salad with 1 tablespoon of olive oil and lemon juice, 1 whole grain roll.
Snack – ½ cup of fresh strawberries, 1 cup of yogurt.
Dinner – 3 oz of beef, grilled or broiled, 1 cup of rice, 1 teaspoon of butter, ½ cup of steamed carrots, mixed green salad with olive oil and lemon juice.
Snack – 1 apple or orange.
Day 2
Breakfast – 1 orange, ½ cup of whole grain cereal, 1 cup of milk, 1 cup of strawberries.
Snack – 2 teaspoons of peanut butter, 2 rice cakes.
Lunch – 1 cup of vegetable soup, 1 mixed greens salad with olive oil and lemon juice, 1 cup of yogurt, few whole grain crackers.
Snack – 1 apple.
Dinner – 5 oz of white fish, baked, broiled or grilled, 1 baked potato, mixed greens salad with oil and lemon juice.
Snack – 3 cups of plain popcorn.
Day 3
Breakfast – 2 pancakes with 1 tablespoon of maple syrup or fruit spread.
Snack – 1 cup of milk, 1 peach.
Lunch – 3 oz of fish, grilled or broiled, mixed greens salad with 1 tablespoon of olive oil and lemon juice, 1 apple, and few whole grain crackers.
Snack – 1 granola bar.
Dinner – 1 cup of whole grain pasta, ½ cup of tomato sauce, mixed greens salad with olive oil and lemon juice.
Snack – 1 cup of milk, few peanuts.
Day 4
Breakfast – ½ cup of oatmeal, cooked with 2 teaspoons of brown sugar, 1 cup of milk, 1 orange.
Lunch – 1 oz of sliced chicken or turkey breast, 1 teaspoon of mustard, 1 slices of whole wheat bread, 2 slices of tomato, 1 apple.
Snack – ½ cup of milk, 1 cup of strawberries.
Dinner – 2 oz skinless chicken breast, baked, broiled or grilled, 1 small baked potato, 2 teaspoons of butter, mixed greens salad with 1 tablespoon of olive oil and lemon juice.
Snack – 1 cup of cottage cheese, 1 pear.
Day 5
Breakfast – 1 whole wheat bagel, 1 table spoon of cream cheese, 1 cup of orange juice.
Snack – 1 cup of yogurt, 1 apple.
Lunch – 2 oz lean hamburger, grilled or broiled, 1 cup of steamed asparagus, large tossed vegetable salad with yogurt dressing, ½ cup of cottage cheese.
Dinner – 1 cup of pasta with 2 oz of cooked shrimp and 1 /2 cup of broccoli, 1 teaspoon of garlic olive oil, mixed greens salad with oil and vinegar.
Day 6
Breakfast – 1 poached egg, 1 tomato, 1 cup of skim milk, 1 whole wheat toast, ½ grapefruit.
Snack – 1 cup of fruit salad
Lunch – 2 oz of sliced turkey or chicken breast, ½ pita bread, 1 cup of sliced carrots and celery.
Snack – 1 peach, 1 cup of yogurt.
Dinner – 3 oz of cheese, few crackers, 1 mixed greens salad with olive oil and lemon juice, 1 glass of dry red wine.
Day 7
Breakfast – 1 whole wheat toast, 1 hard boiled egg, ½ cup of blueberries, 1 cup of yogurt.
Snack – 1 pear.
Lunch – 2 oz of cheese, 1 large vegetable salad with olive oil and lemon juice, 1 cup of milk.
Snack – ½ cup of fruit salad, 1 granola bar.
Dinner – 2 oz of broiled or baked white fish, 1 cup of rice, 1 cup of steamed vegetables, 2 teaspoons of butter.
This is a well balanced healthy 1200 calorie menu so you can follow it for as long as you need!
I enjoy helping you all
If you are ready for the Facebook Challenge (starts MONDAY, September 17, 2012)..
For those who have signed up, thank you and I can't wait to work with you!! I still have a few spots left for anyone waiting till the last minute
HERE a great start with all the work done for you Day 1
Breakfast – 1 whole grain toast, 1 tablespoon of jelly, 1 teaspoon of butter, 1 cup of tea or coffee.
Lunch – 1 cup of milk, 1 tossed vegetable salad with 1 tablespoon of olive oil and lemon juice, 1 whole grain roll.
Snack – ½ cup of fresh strawberries, 1 cup of yogurt.
Dinner – 3 oz of beef, grilled or broiled, 1 cup of rice, 1 teaspoon of butter, ½ cup of steamed carrots, mixed green salad with olive oil and lemon juice.
Snack – 1 apple or orange.
Day 2
Breakfast – 1 orange, ½ cup of whole grain cereal, 1 cup of milk, 1 cup of strawberries.
Snack – 2 teaspoons of peanut butter, 2 rice cakes.
Lunch – 1 cup of vegetable soup, 1 mixed greens salad with olive oil and lemon juice, 1 cup of yogurt, few whole grain crackers.
Snack – 1 apple.
Dinner – 5 oz of white fish, baked, broiled or grilled, 1 baked potato, mixed greens salad with oil and lemon juice.
Snack – 3 cups of plain popcorn.
Day 3
Breakfast – 2 pancakes with 1 tablespoon of maple syrup or fruit spread.
Snack – 1 cup of milk, 1 peach.
Lunch – 3 oz of fish, grilled or broiled, mixed greens salad with 1 tablespoon of olive oil and lemon juice, 1 apple, and few whole grain crackers.
Snack – 1 granola bar.
Dinner – 1 cup of whole grain pasta, ½ cup of tomato sauce, mixed greens salad with olive oil and lemon juice.
Snack – 1 cup of milk, few peanuts.
Day 4
Breakfast – ½ cup of oatmeal, cooked with 2 teaspoons of brown sugar, 1 cup of milk, 1 orange.
Lunch – 1 oz of sliced chicken or turkey breast, 1 teaspoon of mustard, 1 slices of whole wheat bread, 2 slices of tomato, 1 apple.
Snack – ½ cup of milk, 1 cup of strawberries.
Dinner – 2 oz skinless chicken breast, baked, broiled or grilled, 1 small baked potato, 2 teaspoons of butter, mixed greens salad with 1 tablespoon of olive oil and lemon juice.
Snack – 1 cup of cottage cheese, 1 pear.
Day 5
Breakfast – 1 whole wheat bagel, 1 table spoon of cream cheese, 1 cup of orange juice.
Snack – 1 cup of yogurt, 1 apple.
Lunch – 2 oz lean hamburger, grilled or broiled, 1 cup of steamed asparagus, large tossed vegetable salad with yogurt dressing, ½ cup of cottage cheese.
Dinner – 1 cup of pasta with 2 oz of cooked shrimp and 1 /2 cup of broccoli, 1 teaspoon of garlic olive oil, mixed greens salad with oil and vinegar.
Day 6
Breakfast – 1 poached egg, 1 tomato, 1 cup of skim milk, 1 whole wheat toast, ½ grapefruit.
Snack – 1 cup of fruit salad
Lunch – 2 oz of sliced turkey or chicken breast, ½ pita bread, 1 cup of sliced carrots and celery.
Snack – 1 peach, 1 cup of yogurt.
Dinner – 3 oz of cheese, few crackers, 1 mixed greens salad with olive oil and lemon juice, 1 glass of dry red wine.
Day 7
Breakfast – 1 whole wheat toast, 1 hard boiled egg, ½ cup of blueberries, 1 cup of yogurt.
Snack – 1 pear.
Lunch – 2 oz of cheese, 1 large vegetable salad with olive oil and lemon juice, 1 cup of milk.
Snack – ½ cup of fruit salad, 1 granola bar.
Dinner – 2 oz of broiled or baked white fish, 1 cup of rice, 1 cup of steamed vegetables, 2 teaspoons of butter.
This is a well balanced healthy 1200 calorie menu so you can follow it for as long as you need!
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How can i Joint your challenge? Whats the Facebook Page ? Tanks0
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