body-by-chili

1350 Calorie Diet This is a low-fat plan.

(1)

Breakfast

2 strips of turkey bacon2 scrambled eggs1 piece of wheat / wholemeal toast1 tea or coffee1 glass of water Lunch

2 slices of turkeySliced lettuce and tomato2 teaspoons of mayonnaise1 whole wheat bread wrap1 apple12 ounces of diet soft drink Snack1 cup of sliced carrots

Dinner

1 cup mixed vegetables1 small tossed salad (with 2 tbsps of dressing) ½ cup brown rice6 ounces cooked white fish12 ounces of waterSnack1 cup of yogurt4 teaspoons granola/muesli 

(2)

Meal Plan  TOTAL CALORIES 1335

Breakfast

1 whole wheat bagel2 tsp low-fat cream cheese1 cup low-fat yogurt with fresh berries or mandarins1 tea or coffee1 glass of water

Lunch

1 large tossed salad with 2 tbps dressing1/2 cup of tuna salad16 low-fat wheat thin crackers12 ounces of diet soft drink Snack1 cup of yogurt4 teaspoons granola/muesli

Dinner

1 sweet potato with 1 pat of low-fat butter 6 ounce of broiled steak1 cup of waxed beans 12 ounces of waterSnack1 medium banana

 (3)

 Meal Plan TOTAL CALORIES ~1520

Breakfast

crambled eggwhites of 4 eggs (3/4 cup) 1 slice multi-grain toast 1 small apple1 small banana

Morning Snack

1 protein shake (e.g. Myoplex)

Lunch

2 oz fresh deli cut turkey breast 1 tablespoon regular mayonnaise2 slices multi-grain bread1 cup fresh baby carrots1/2 cup lowfat cottage cheese

Afternoon Snack

1 protein bar (20g protein)

Dinner

1 medium roasted, skinless chicken breast 1 cup lentil soup 2 celery sticks with nonfat cream cheese  

 (4)

Meal Plan  TOTAL CALORIES ~1200

Breakfast

1 Cup Fruit Juice1/2 Cup Oatmeal1 Cup Low-Fat YogurtBlack Coffee or Herbal TeaSnackSmoothie (1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

Lunch

2 Slices Whole Wheat Bread1/2 Cup Tuna (in water only)Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp olive oil

Dinner

3.5 oz (~100g) chicken breast (skinless boneless) - cook in griller. 1 Cup Broccoli1/2 Cup Brown Rice 

 (5)

Meal Plan  TOTAL CALORIES ~1200

Breakfast

2 Slices Whole Wheat Toast with 1 tsp Butter 1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only8 oz (1 cup) Trim (1%) MilkSnack1 Medium-Sized Banana

Lunch

6 Crackers with Low-Fat Cottage Cheese. Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)1 Medium Fruit (Apple, Peach, Plum, Pear,

Dinner

Medium Baked Potato3 oz (~85g) Sirloin Steak 1/2 Cup Mushrooms1/4 Cup Onions 1 Teaspoon olive or canola oil (cooking)1 Cup Mixed Vegetables