Meal Plan

When I did 1200. I would eat cereal for breakfast with skim milk, cottage cheese fruit thingy's for morning and afternoon snacks. Container of soup for lunch and a dinner that fit in for the evening.

But like Engineman said 1290 is low and I always felt really tired and grumpy. Try upping to 1400 (you'll be happy you did)

This soup is yum:

http://kitchen-parade-veggieventure.blogspot.com/2006/01/day-285-weight-watchers-zero-points.html

But it's hard to go wrong with chicken broth plus any and all veggies you have thrown in. Done!

I also like roasted carrots + broth + cilantro. Boil, then simmer, then use an immersion blender to puree it. Delish.

This is what Dr. A the creator of Take Shape for Life Medifast 5 in 1 program suggest Bfast-300-400 mid morning fueling 100 lunch fueling 100-200 mid afternoon fueling 100 Dinner 400 and Evening fueling 100 also eat every 3 hrs workout daily and stay hydrated at least 64 oz a day;) Also make sure your choices are wholesome foods that will keep u full not crap calories that r full of fat carbs n will spike your insulin...now this is just a summarized version in my own words;)

This is if u choose the 200 cals for lunch
Choice A two 100 cal fuelings combined like cottage cheese with olives and Apple slices with walnuts
Choice B the protein and vegetable/fruit components of your nine inch plate meal no starch

Make sure all your choices r low GI
Veggies: zucchini,spinach,peppers,onions,mushrooms,lettuce those sorts of things
Fruits: olives,avocado,limestone,lemons,raspberries,blackberries,grapefruit,cherries,tomatoes
Healthy Fish n Seafood: Atlantic and Pacific Salmon,smoked salmon,Ago n Pac mackerel,bluefish tuna,oysters,squid,sardines,etc...
Meat: buffalo elk venison,pork loin,round steak,veal chop
Poultry: turkey breast,chicken breast 99% fat free or as close to it as u can get;)
Legumes: soybeans,edamame,chickpeas,lentils,black beans
Dairy stick to skim(nonfat) or low fat
Nuts n Seeds peanuts,Brazil nuts,pumpkin seeds,sunflower seeds,pecans,almonds,hazlenuts,walnuts
Cereals Breads n Pasta: Quinoa,Muesli,natural,rye bread,undefined flour: bread n pasta,buckwheat,pasta whole grain,while wheat bread with bran,all bran cereal,sourdough bread
Pasta,Potatoes,Rice: wild rice,game,spaghetti,whole meat,spaghetti durum,basmati rice,sweet potatoes,brown rice

These r all low GI foode that will aid in weightloss;) when I am in transition off Medifast this is the plan I will follow to maintain and lose mire weight when I need to;) Hope this helps;) U can also read Dr. A's Habits of Health by Dr. Wayne Scott Anderson to see more detailed info;)

Thanks hun I've been doing it 19 weeks tomorrow and I have lost 55lbs so far I struggle from time to time but like any change it take hardwork n dedication;) I actually thrive on the structure...I hate having to do it all myself..but now i am learning what tools I need go be successful off plan and I'm excited about continuing to learn;) its not as simple as cals in cals out as everyone says they have to be quality cals...n wholesome foods..moderation...yadda yadda yadda;) All that stuff gives me a headache with Medifast I don't have to worry about all that till I get to my goal weight;)