Those of you on 1200 calories

I can post a sample day to the best of my knowledge - my calories are more like 1600 because I burnt 463 calories exercising today.

BREAKFAST: two scrambled eggs mixed with water, was out of fat free milk, cooked in Pam spray with green peppers, mushrooms, onions and spinach, 1/3 cup shredded cheese

AM SNACK: Yoplait light fat free yogurt

LUNCH: small portion of brown rice, shrimp and broccoli

PM SNACK: english muffin toasted smeared with little pb and honey

DINNER: 3 corn tortillas, lettuce, 1/4 cup pinto beans, tomatoes, onions, little bit of avacado, 1/3 cup shredded cheese

PM SNACK: 8 marshmellows (not the best choice, high in carbs but life happens)

Breakfast:
Fiber one pancakes with blueberries and lite syrup: 397 calories

Lunch:
Spinach and tomato salad with lemon juice as dressing: 36 calories
Shrimp: 95 calories

Dinner:
Brisket and sugar snap peas: 349 calories

Desert:
1/2 the fat ice cream: 260 calories

Total: 1,137 calories

I didn't exercise this day, or i would have eaten more. I allow myself + or - 100 calories...it is hard to be right on the money and i'm not gonna eat like 2.5 grapes or something to even it out! I figure if i stay + or - and go each way just as often it all evens out in the end!

If you eat really healthy stuff, you can eat quite a bit of it! Good luck!

I'm not on a 1200 a day I do eat close to 2000 a day.
I start the day with protien shake, then off to work.
Breakfast: Grits or oatmeal or hard boild eggs, maybe turkey sausage. and about 3 pieces of fruit
snack: protien shake
Lunch: lean meat, like chicken breast pork or flank steak. fresh veg maybe a salad.
Snack: 2 to 3 pieces of fruit
Dinner: 2 Chicken breast, salad, 1 piece of fruit
snack: protien shake maybe some frozen fruit and vanilla yogurt
hope that helps

Breakfast
Quaker Chewy - 90 Calorie Granola Bar, 1 bar 90 19 2 1 1 remove
Add Food Remember Meal 90 19 2 1 1
Lunch
Oscar Mayer - Turkey Bacon, 4 slice 140 0 12 8 0 remove
Orowheat - 100% Whole Wheat Bread-Light, 2 slices 80 18 1 4 7 remove
Best Foods - Light Mayonaise, 2 Tbsp 70 2 7 0 0 remove
Generic Tomato - Tomato Raw, Red, 0.25 tomato 5 1 0 0 0 remove
Add Food Remember Meal 295 21 20 12 7
Dinner
Al Fresco - Buffalo Style Chicken Sausage, 1 link 130 4 6 13 0 remove
Ore-Ida - Steam N'mash Garlic Seasoned Potatoes, 3/4 cup, nothing added in preperation 110 17 4 2 2 remove
Add Food Remember Meal 240 21 10 15 2
Snacks
Eating Right - Vegetable Party Platter, 3 tbsp dressing (3oz veggies X serving #) 105 0 0 0 0 remove
M&M's - Mint Chocolate (the Fuller Sized Pieces), 0.69 oz (42g/ about 1/4 cup) 97 14 4 1 0 remove
Starbucks - Tazo Chai Tea Latte - Tall - Nonfat Milk, 1 serving(s) (12 fl oz ea.) 150 33 0 6 0 remove
M&M's - Mint Chocolate (the Fuller Sized Pieces), 0.69 oz (42g/ about 1/4 cup) 97 14 4 1 0 remove
Add Food Remember Meal 449 61 8 8 0
Total: 1,074 122 40 36 10
Your Daily Goal: 1,180 161 39 43 14
Remaining: 106 39 -1 7 4

Breakfast
1/2 c oatmeal with 1/2 c blueberries, 1/2 serv of walnuts, and one scoop EAS prem protein

Snacks
Dannon - Light & Fit Strawberry Banana Yogurt, 2 Tangerines

Lunch
Salmon Burger (Trident Alaskan Salmon Patty), Thomas light multi grain engligh muffin, red onion, red leaf lettuce, tomato, pickle

Dinner
Salad with Red leaf lettuce, zucchini, Black Olives, Celery, Tomatoes, Cucumber, 1/2 oz of feta cheese, Carrots, Onions, Hearts of Palm, Kidney Beans, Black Beans, Chick Peas, Kraft Light Thousand Island Reduced Fat Dressing

Total = 1,222 calories

if i'm being good and not binging, this is what i usually eat:

breakfast
2 eggs in whole grain bun (300)
cup of calorie wise french vanilla cappucino (45)

lunch:
pita pizza using whole wheat pita, veggies such as peppers, pepperoni stick or sliced ham, soy cheese

comes anywhere from 350-420 calories

supper:
whole wheat pasta 1/2 a serving
a chicken breast
catelli marinara sauce
more veggies like peppers or zucchini

comes to about 350-400

snacks: (200)
banana
apple

I make sure I eat all of my fruits (4 servings) and veggies (6 servings) and that alone helps me stay within my calories because I fill up on them.

BREAKFAST (250 calories):
Yogurt (Yoplait Fat-Free)
Granola (1/3 - 1/4 C)
Mixed Berries (1/2 C)

SNACK (40 calories):
1 Clementine

LUNCH (around 300 - 350 calories):
Leftovers or sometimes a Healthy Choice Cafe Steamers + 1 cup steamed veggies with parmesan cheese or a salad with grilled chicken

SNACK:
Carrots (25 calories)
Apple, sometimes with peanut butter or dipped in vanilla yogurt, grapes (1cup) or cherries (1 cup)
Laughing Cow Light Cheese Wedge (35 cal) with Whole Wheat crackers (around 110 cal)

DINNER (300 - 350 calories):
Fajitas with chicken, tacos with lean ground turkey, whole wheat pasta with veggies and ground turkey,
Veggie patty with BBQ sauce (at least 2 servings of veggies with whatever I eat), Soup (Cambell's chunky chicken fajita is my favorite)

SNACK:
1/2 ounce chocolate (67 calories) - I love that I can have chocolate!

Here's what I ate one day last week. It was about 1250 calories, but I'm not sure exactly how many cals were in the sandwich or the curry I made.

BREAKFAST:
Blueberries + Lowfat Greek Yogurt
Coffee + A splash of soymilk + honey

LUNCH:
chicken sandwich on foccaccia (don't know the exact calories because i ate out, but if my estimate was right, I stayed within my cals for the day)

SNACK:
2 stalks Celery + 1.5 tablespoons peanut butter

DINNER:
1/2 cup brown rice
Homemade vegetable curry
Boiled egg

SNACK:
Cheese
Blueberries

Mayo Clinic : A sample menu
This sample menu can help you plan daily meals and snacks.

Note that if you're hungry, reach for more fruits and vegetables. But make sure your fruit is fresh or is canned in water or juice with the liquid poured off. Limit dried fruit and fruit juice to no more than one to two servings a day because they're high in calories and low in volume. Regular vegetable juice is high in sodium, so you may need or wish to choose a low-sodium variety.

Example of a 1,200-calorie menu

Breakfast ____________________________
1 medium banana
1 cup bran cereal
1 cup fat-free milk
Herbal tea

Lunch ___________________________________________
Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast
2 cups raw baby carrots, jicama and bell pepper strips
1 small apple
Water

Dinner _________________________________________________________
3 ounces broiled cod sprinkled with juice of 1 lemon wedge and 1 teaspoon drained and rinsed capers
3/4 cup steamed green beans
1/2 cup sliced beets
Salad made with 1 cup bibb, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic vinegar and 2 teaspoons extra-virgin olive oil
1 nectarine
Sparkling water with lemon

Snack (anytime)__________________________________________________________________
1 small pear

Nutrient Analysis
Calories 1,191 Cholesterol 92 mg
Protein 85 g Sodium 1,263 mg
Carbohydrate 196 g Fiber 36 g
Total fat 15 g Potassium 2,967 mg
Saturated fat 4 g Calcium 385 mg
Monounsaturated fat 6 g

Servings

---

Vegetables 5
Fruits 3
Carbohydrates 4
Protein and dairy 3
Fats 3

OK-Here goes. I know this sounds bad, but some days I even have a hard time reaching my 1200 calories. Prior to the "challenge" that I am in now, I did W.W. and I would buy alot of my food from the
Schwans man (It costs a bit more, but he comes to my house and the food is already pre-portioned)

Breakfast: Usually Deans lowfat Cottage Cheese - 1/2 Cup - ( 80 cal )
Thomas' 100 Calorie English Muffin - 1 - spray w/ I.C.B.I.N.B.
Banana - 1 med - ( 110 cal )

Lunch: Subway 6" Sub - Oven Roast Chix Breast on Italian - Am. Cheese, Tomato, Cukes, Lettuce,
and Black Olives - ( 355 cal ) OR
Lean Cuisine Panini Sandwich - Chicken/Mush/Spinach - ( 340 cal ) OR
McDonalds Grilled Chicken Caesar Salad w/dressing - ( 370 cal )

Dinner: Schwans Potato Encrusted Cod - 1 piece - ( 200 cal )
Schwans Mini Bow Pasta w/Veges - 1Cup - ( 120 cal ) this satiates my pasta fetish well
OR Schwans Broccoli and Cheese - 1-1/2 Cups - ( 105 cal ) real cheesy-excellent

Snacks: I tend to lean towards Salty food---so I go for Smoked Almonds - 28 pieces - ( 170 cal ) high fat
though. I also like the new Pringles Stix- Honey - 1 bag - ( 90 cal )

Good Luck!!!