Hey ladies here is a 1200 calories meal plan…

(Some are slightly under 1,200 – I would grab a handful of nuts, raisins, granola or the like before bed or in the evening if I needed it

Day One

Breakfast

• 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait.
• (Total: 200 cals)

Lunch

• Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain bread.
• 1 cup carrot sticks
• 1 nectarine
• (Total: 350 calories)

Dinner

• Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette – broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon)
• 8 spears of grilled asparagus
• 1 large ear of corn on the cob
• (Total: 350 calories)

Snacks throughout the day / evening

1. 1 piece 12 grain bread, toasted with 1 tbsp fat free cream cheese (70 cals)
2. 2 cups watermelon (80 cals)
3. 1/2 cup Kashi Go Lean (100 cals)

All Day total: 1150.

Day Two

Breakfast

• 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom pieces)
• 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
• (Total: 150 cals)

Lunch

• Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette.
• (Total: 420 calories)

Dinner

• 4 oz lean pork, BBQ’d plain
• 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
• 8 stalks grilled asparagus
• (Total: 400 calories)

Snacks throughout the day / evening

1. 1 cup special K cereal (100 calories)
2. 1 nectarine or peach

All Day total: 1140.

Day Three

Breakfast

• 1 whole egg and two egg whites cooked with 1/8 cup skim milk
• 1 cup strawberries, halved
• 1 piece 12 grain toast,
• (Total: 300 cals)

Lunch

• Pizza Bagels! 1 whole wheat, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
• 1 nectarine
• (Total: 400 calories)

Dinner

• Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette.
• 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
• 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
• (Total: 500 calories)

Snacks throughout the day / evening

• Nuts

All Day total: 1200.

Day Four

Breakfast

• 1/2 cup fiber one cereal with 1/2 cup skim milk
• 3 boiled eggs – only eat the whites
• 1/2 cup strawberries
• 1 piece calorie-reduced 12 grain toast.
• (Total: 275 cals)

Lunch

• Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain bun.
• 2 cups watermelon and 1/2 cup blueberries
• (Total: 400 calories)

Dinner

• 8 shrimp, skewered and broiled (marinated – see below)
• Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
• 1/2 cup wild rice
• (Total: 375 calories)

Snacks throughout the day / evening

• All Bran Bar (130 calories)

All Day total: 1180.

Day Five

Breakfast

• 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top.
• 6 oz Orange Juice
• (Total: 330 cals)

Lunch

• 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
• 1 nectarine
• (Total: 325 calories)

Dinner

• 1 cup chicken breast, diced and skewered, broiled on BBQ
• 1 large ear corn
• Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
• (Total: 400 calories)

Snacks throughout the day / evening

• All Bran Bar (130 calories)

All Day total: 1185.

Ready to try the MMAXOUT Challenge