To reach your weight-loss goal, repeat this 1,200-calorie-a-day plan for four weeks. Favorite meals from the plan can be swapped in and repeated. In addition, drink at least 8 glasses of water each day and take a 1,000 mg calcium supplement.
Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea
Lunch: 1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing; 1/2 cup 2% cottage cheese
Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine; 1 pear
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Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); 1 medium apple; coffee or tea
Lunch: Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese
Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese
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Breakfast: French toast: 2 slices of bread coated in 1/4 cup Egg Beaters, cooked in Pam cooking spray; 1/4 cup light syrup; coffee or tea
Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing; 8 ounces low-fat yogurt, 1 tablespoon wheat germ
Dinner: 5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese; 1 nectarine or medium apple
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Smart Diet Plan: Day 4
Breakfast: Fruit "cobbler": Mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea
Lunch: Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard; 1 nectarine
Dinner: Veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese; 1 orange
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Smart Diet Plan: Day 5
Breakfast: Omelet: Mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in Pam cooking spray. 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread
Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing
Dinner: 2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese; 1 apple
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Smart Diet Plan: Day 6
Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea
Lunch: 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing
Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing
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Smart Diet Plan: Day 7
Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea
Lunch: Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread
Dinner: Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese; 1 nectarine
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