1200 Calories Count Diet

Day 1 :


Breakfast (200 cals)

  • 3/4 cup cornflakes
  • 1 banana
  • 1 cup fat-free milk
  • Wheat Bisquit

Lunch (600 cals)

  • Sandwich: 1 mini whole wheat pita
  • 3 ounces fish
  • 1/2 roasted pepper
  • 1 teaspoon light mayonnaise, mustard, lettuce
  • 1 stick part-skim mozzarella string cheese

Dinner (400 cals)

  • 4 ounces broiled flounder or sole
  • 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
  • 1 cup cooked couscous
  • 1 cup steamed broccoli
  • 1 fat-free pudding cup

Day 2:


Breakfast

  • 3/4 cup cornflakes
  • 1 mangoes
  • 1 cup fat-free milk
  • 1/2 English muffin spread with 1 teaspoon light margarine

Lunch

  • 1 cup vegetarian vegetable soup
  • 1 veggie burger in a mini whole wheat pita with lettuce and salsa
  • 15 grapes

Dinner

  • BBQ Fish barbecue sauce and grill
  • 1/2 cup vegetarian baked beans
  • 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

Day 3:


Breakfast

  • Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk;
  • 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

  • Fish salad: Toss 4 ounces shredded tilapya with 1/4 cup sliced red grapes
  • 1 tablespoon slivered almonds
  • 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.
  • 1 banana

Dinner

  • 4 ounces steamed shrimp
  • 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
  • 3 cups spinach, steamed
  • 1 low-fat frozen fudge bar

Day 4:


Breakfast

  • 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.
  • 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

  • 1 cup tomato soup
  • Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
  • 1 cup raw veggies
  • 1 pear

Dinner

  • 3 ounces poached salmon
  • Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing
  • 3/4 cup cooked brown rice
  • 1/2 cup pineapple chunks in juice
  • No more than 30 calories per 2 tablespoons of dressing

Day 5


Breakfast (200 cals)

  • Cereal and fruit
  • 4tbsp bran flakes with semi-skimmed milk and 1 apple.

Lunch (300 cals)

  • Mozzarella, avocado and tomato salad
  • Slice 50g/2oz reduced-fat Mozzarella cheese and arrange on a plate with 1 sliced tomato, 1/2 small sliced avocado, fresh basil and balsamic vinegar. Serve with salad and a 5cm/2in piece of French bread.

Dinner (400 cals)

  • Serve 2 thin slices lean salmon/dory with 2 medium-sized roast potatoes,
  • 2tbsp apple sauce (sweetened with artificial sweetener), vegetables and fat-free gravy.
  • Snack (100 cals)
  • 3tbsp reduced-fat hummus with crudités.