Our 1,200-calorie-a-day diet consists of foods that are
great at stopping that starving feeling. Plus, you’ll get 25 grams of
slimming fiber a day. Just pick one breakfast, lunch, dinner, and snack
each day. Stick to our diet plan for 10 weeks, and you’ll lose up to 20
pounds.
Day 1 Breakfast
3/4 cup bran flakes, 1 banana, 1 cup fat-free milk
Breakfast with Banana, Bran Flakes and Fat Free MilkLunch
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
Flounder, Tomatoes, Broccoli, Parmesan Cheese
Day 2
Breakfast
Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
1/2 English muffin spread with 1 teaspoon light margarine
Blueberry, Banana and Fat Free Milk (Milk Shake)Lunch
1 cup vegetarian vegetable soup
1 veggie burger in a mini whole wheat pita with lettuce and salsa
6 ounces light yogurt
15 grapes
Dinner
BBQ chicken: Brush 4 ounces boneless, skinless breast with 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
BBQ Chicken
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
cinnamo
Oat mealLunch
Chicken salad: Toss 4 ounces shredded skinless roast chicken breast
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
Shrimp, Potato, Salsa, Spinach
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
English Muffin Grilled with apple slices and fat free cheeseLunch
Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2
tablespoons fat-free dressing (no more than 30 calories per 2
tablespoons)
3/4 cup cooked brown rice
1/2 cup pineapple chunks in juice
Salmon, Slaw, Brown Rice with Pineapple Chunks
Day 5
Breakfast
1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Cheerios, Berries, Banana and Slivered AlmondsLunch
Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole
wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top
with salsa and another tortilla; microwave 45 seconds on High.
1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
Cucumber spears
Dinner
3 ounces roasted pork tenderloin
1 cup baked acorn squash, mashed with a pinch of cinnamon
2 to 3 cups salad greens with 2 tablespoons fat-free dressing
1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries
Acorn Squash Green Salad
Day 6
Breakfast
1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana
8 ounces fat-free milk
Frozen Waffles topped with Banana and Peanut ButterLunch
Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light
tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion
slices
10 baby carrots
6 ounces light yogurt mixed with 1/2 banana
Dinner
Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces
cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney
beans. Heat through.
3 cups spinach, steamed
1 medium apple
Brown Rice Jambalaya
Day 7
Breakfast
1/2 toasted English muffin layered with 1 ounce reduced-fat cheese,
sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached
egg
1 grapefruit
English Muffin with Poached Egg and TomatoLunch
Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin
orange sections, and chopped red bell peppers, red onion, and scallions
with 1 teaspoon vinegar. Serve over salad greens.
1 mini whole wheat pita
1 pear
Dinner
3 ounces broiled or grilled flank steak
1 baked sweet potato with 1 teaspoon light margarine
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