1200 Healthy Living Meal Plan

1200 CALORIE HEALTHY LIVING MEAL PLAN
DAY 1
Protein Carbs
Qty
Measure
Description
(gm)
(gm)
Breakfast Green Protein Shake
1 Cup
Blueberries, raw
1.07
21.01
2 Scoops
Protein Powder
24.00
8.00
1 Cup
Spinach, raw
0.86
1.09
1 Cup
Unsweetened Almond Milk
1.00
2.00
1 Cup
Water, bottled, generic
0.00
0.00
Totals:
26.93
32.10
AM Snack Hard Boiled Egg and Cucumber
1 Cup
Cucumber, raw, slices
0.80
2.80
1 Large
Eggs, Organic hard boiled
6.00
0.00
Totals:
6.80
2.80
Lunch Open Face Turkey Sandwich
1 Each
Apple - medium with peel
0.30
21.00
1/2 Cup
Avocados, sliced, raw, all varieties
1.46
6.23
1 Slice
Bread, Ezekiel Sprouted Grain
4.00
15.00
1/2 Tablespoon Dijon mustard
0.00
0.00
2 Leaves
Outer lettuce, cos or romaine, raw
0.69
1.84
3 Slices
Tomato, sliced, organic
0.00
0.00
3 Ounces
Turkey Breast slices, nitrate free
21.00
0.00
Totals:
27.45
44.06
PM Snack Hummus and Celery
2 Each
Celery raw stack trimmed
1.00
4.00
2 Each
Hummus, home prepared
1.46
6.04
Totals:
2.46
10.04
Dinner Hamburger on Portabella Mushroom with Yam
1 Patty
Beef, ground, 95% lean meat, 5% fat, patty, pan-broiled
22.19
0.00
1 Tablespoon Dijon mustard
0.00
0.00
1 Whole
Mushroom, portabella, grilled
2.10
4.26
1 Medium
Salad med. garden with tomato, onion
1.95
14.25
1 Tablespoon Vinegar, apple cider
0.00
0.14
3/4 Cup
Yam - baked or boiled
1.50
28.20
Totals:
27.74
46.85
Actual Total for Day 1
91.38
135.85
Fats
(gm)
Calories
0.48
3.00
0.12
4.00
0.00
7.60
82.65
150.00
6.90
40.00
0.00
279.55
0.00
5.00
5.00
14.00
70.00
84.00
0.50
10.70
0.5.0
0.00
0.17
0.00
0.00
11.87
81.00
116.80
80.00
7.50
9.52
12.00
75.00
381.82
0.00
2.58
2.58
20.00
53.10
73.10
5.11
0.00
0.17
0.60
0.00
0.15
6.03
33.07
141.04
15.00
21.84
74.00
3.15
118.50
373.53
1192.00

DAY 2
Qty
Measure
Description
Breakfast Oatmeal Topped with Cinnamon, Nuts and Fruit
1/2 Cup
Cereals, oats, slow cooking
1/2 Teaspoon
Cinnamon
1/2 Ounce
Nuts, walnuts, raw
1/2 Ounce
Seeds, chia seeds, ground
1/2 Cup
Strawberry halves, raw
Totals:
AM Snack Apple with Goat Cheese
1/2 Each
Apple, medium with peel
1/2 Ounce
Cheese, goat, soft type
Totals:
Lunch Spinach Salad with Beans and Egg
1/4 Cup
Chickpeas cooked
1/2 Cup
Cucumber - raw, slices
1 Large
Egg, Organic hard boiled
1/3 Tablespoon Lemon juice
1/4 Cup
Lentils, boiled, no salt
1/2 Cup
Mushroom pieces, raw
4 Large
Olives
1/2 Cup
Pepper sweet bell, all colors, chopped
1 Tablespoon Salad dressing, home recipe, vinegar and oil
3 Cups
Spinach, raw
Totals:
PM Snack Yogurt Parfait
3/4 Cup
Blueberries, raw
5 Almonds
Nuts, almonds, raw
1/2 Tablespoon Seeds, flaxseed, ground
4 Ounces
Yogurt, Greek, non-fat, plain
Totals:
Dinner Shrimp and Kamut Spaghetti
1/2 Cup
Kamut pasta
1/3 Tablespoon Garlic powder
1/2 Tablespoon Olive oil - pure
4 Ounces
Shrimp - boiled or steamed
1/2 Cup
Tomato, diced
1/2 Cup
zucchini, drained
Totals:
Evening Snack Kiwi Fruit
1 Fruit
Kiwi fruit
Total:
Actual Total for Day 2
Protein
(gm)
Carbs
(gm)
Fats
(gm)
2.71
0.15
2.13
2.21
0.51
7.72
11.22
2.70
1.92
6.22
5.84
27.89
1.06
0.10
9.13
4.36
0.23
14.88
64.35
9.00
91.56
69.46
24.32
258.69
0.15
2.63
2.78
10.50
0.13
10.63
0.25
2.99
3.24
40.50
37.99
78.49
3.63
0.40
6.00
0.03
4.46
1.08
0.15
0.60
0.00
2.57
18.93
11.24
1.40
0.00
0.43
9.96
1.15
1.10
4.6
0.4
3.27
33.56
1.06
0.00
5.00
0.00
0.19
0.12
1.88
0.10
8.02
0.35
16.72
67.24
7.00
70.00
1.33
57.42
7.70
20.24
19.00
71.84
20.70
342.47
0.80
1.06
1.10
12.00
14.97
15.76
0.99
1.73
4.67
23.14
0.36
2.53
2.53
0.00
5.42
61.99
28.90
32.04
66.67
189.59
2.84
0.47
0.00
23.68
0.00
0.00
26.99
16.75
2.03
0.00
0.00
4.00
3.00
25.78
0.52
0.03
7.00
1.20
0.00
0.00
8.75
77.28
9.32
65.00
112.00
19.00
14.40
297.00
0.87
0.87
72.25
11.14
11.14
132.14
0.40
0.40
49.40
46.36
46.36
1212.61
Calories

DAY 3
Qty
Measure
Description
Breakfast - Toast with Cashew Butter and Grapefruit
1 Slice
1/2 Large
Grapefruit (approx 4-1/2" dia.), raw, pink
1/2 Tablespoon Nuts, cashew butter, raw
Totals:
AM Snack Yogurt Parfait
1/2 Cups
3 Ounces
Totals:
Lunch Pita Filled with Tuna, Feta, Veggies and Dressing
1/2 Pita
Large (6-1/2" dia.) spelt
1/4 Cup
Feta cheese, crumbled
4 Large
Olives, ripe
2 Tablespoon Salad dressing, Italian dressing,
2 Leaves
Spinach, raw
3 Ounces
Tuna, in water
1/4 Cup
Tomato, diced
Totals:
PM Snack Hummus, Crackers and Celery
4 Each
Celery - raw stalk, trimmed
3 Tablespoons Hummus, home prepared
2 Each
Wasa Crackers, light rye
Totals:
Dinner Spaghetti with Salmon and Veggies
1/2 Cup
Chopped broccoli
1 Tablespoon Cheese, parmesan, grated
1.5 Ounces
Salmon - broiled
1/2 Cup
Spaghetti, kamut
1/4 Cup
Tomato, diced
Totals:
Evening Snack Grapes and Pumpkin Seeds
15 Each
Grapes - red
1/2 Ounce
Seeds, pumpkin raw
Totals:
Actual Totals for Day 3
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.00
1.05
1.40
6.45
15.00
13.41
2.21
30.62
0.50
0.17
3.95
4.62
80.00
53.12
46.96
180.08
1.10
0.51
9.00
10.61
1.73
5.84
3.50
11.07
2.53
0.23
0.00
2.76
32.04
24.32
50.00
106.36
3.14
5.33
0.15
0.08
0.57
15.00
0.00
24.27
17.60
1.53
1.10
1.88
0.73
0.00
2.00
24.84
0.83
7.98
1.88
5.60
0.08
1.00
0.00
17.37
85.12
99.00
20.24
56.00
4.60
90.00
9.50
364.46
2.00
2.19
1.00
5.19
8.00
9.05
7.00
24.05
0.00
3.87
0.00
3.87
40.00
79.65
30.00
149.65
1.86
1.92
0.47
0.00
9.40
3.73
0.00
17.38
5.60
0.20
2.03
0.00
0.00
18.58
1.00
27.41
0.32
1.43
0.03
7.00
5.25
0.38
0.00
14.41
27.30
21.55
9.32
65.00
87.00
86.80
4.75
301.72
0.30
4.67
4.97
68.87
6.15
1.90
8.05
126.05
0.15
5.97
6.12
49.15
30.00
73.99
103.99
1206.27
Calories

DAY 4
Qty
Measure
Description
Breakfast - Cereal with Milk and Fruit
1/2 Each
Banana - medium 8"
1 Cup
Kashi GoLEAN Cereal
1 Cup
Totals:
AM Snack Apple Topped with Almond Butter
1/2 Tablespoon Almond Butter, raw
1/2 Each
Totals:
Lunch Veggie Burger in Pita
1/4 Cup
Avocados, sliced, raw
1/2 Pita
Large (6-1/2" dia.), spelt
1 Tablespoon Salad dressing, Italian dressing
2 Leaves
Spinach, raw
1 Patty
Veggie burgers
1/4 Cup
Tomato, diced
Totals:
PM Snack Kiwi and Almonds
1 Fruit
Kiwi fruit
8 Almonds
Nuts, raw
Totals:
Dinner Grilled Salmon and Veggies
8 Spears
Asparagus, baked
1/1 Ounce
Cheese, feta
3 Ounces
Fish, salmon, wild
1 Small
Sweet potato, baked in skin
Totals:
Evening Snack Yogurt Parfait
1/2 Cup
Blueberries, raw
1 Container
Yogurt, plain, (8 oz)
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.60
13.00
1.00
14.60
13.35
30.00
2.00
45.35
0.30
1.00
4.00
5.30
52.50
140.00
40.00
232.50
1.20
0.15
01.35
1.70
10.50
12.20
4.75
0.25
5.00
50.50
40.50
91.00
0.73
3.14
0.04
0.57
10.99
0.00
15.47
3.11
17.60
0.94
0.73
9.99
2.00
34.37
5.35
0.83
2.80
0.08
4.41
0.00
13.47
58.40
85.12
28.00
4.60
123.90
9.50
309.52
0.87
1.70
2.57
11.14
1.58
12.72
0.40
4.05
4.45
46.36
46.24
92.60
3.54
2.01
21.62
0.00
1.21
28.38
2.30
0.58
0.00
0.00
12.43
15.31
0.50
3.02
6.91
4.66
0.09
15.18
21.60
37.42
154.70
43.29
54.00
311.01
0.54
1.10
13.01
14.64
77.01
10.51
1.73
17.43
29.67
149.62
0.24
2.53
0.41
3.18
46.58
41.33
32.04
127.12
200.49
1237.12
Calories

DAY 5
Protein
Qty
Measure
Description
(gm)
Breakfast - Cereal Topped with Fruit and Walnuts
1/2 Cup
Blueberries, raw
0.54
1/2 Cup
Cereals ready-to-eat, KASHI GoLEAN by Kellogg
5.22
1/2 Ounce
Nuts, walnuts, raw
2.13
1 Cup
1.00
Totals:
8.89
AM Snack Crackers with Cheese
1 Ounce
5.25
2 Each
2.00
Totals:
7.25
Lunch Stuffed Turkey Meatballs and Lentils
1/2 Cup
Broccoli, lightly steamed
2.85
1/4 Cup
4.46
1/4 Cup
0.54
0.00
4 Tablespoons Tomato sauce, no salt added
0.78
3 Each
Turkey Meatballs
15.00
Totals:
23.64
PM Snack Yogurt Parfait
1/2 Cup
Raspberries, raw
0.74
1/2 Ounce
Seeds, chia seeds ground
2.21
1/2 Container
Yogurt, plain, low fat (4 oz.)
5.93
Totals:
8.88
Dinner Salmon, Rice, Eggplant Topped with Cheese
1.92
1/2 Cup
Eggplant, boiled, drained, no salt (1 cubes) 0.41
0.00
1/2 Cup
Rice, brown, long-grain, cooked
2.52
1.5 Ounces
Salmon - broiled
9.40
Totals:
14.25
Evening Snack Grapes and Nuts
15 Each
Grapes - red
0.40
5 Almonds
Nuts, almonds, raw
1.06
Totals:
1.46
64.38
Carbs
(gm)
Fats
(gm)
Calories
10.51
0.24
41.33
11.60
1.92
2.00
26.02
0.38
9.13
4.00
13.75
56.80
91.56
40.00
229.69
0.25
14.00
14.25
5.98
0.00
5.98
75.98
60.00
135.98
4.92
9.96
0.57
0.00
4.45
6.00
25.91
0.11
0.19
0.06
7.00
0.12
6.00
13.48
25.76
57.42
3.85
65.00
22.20
150.00
324.23
7.34
6.22
7.96
21.51
0.40
4.36
1.75
6.51
31.98
69.46
71.19
172.63
0.20
4.32
0.00
22.39
0.00
26.91
1.43
0.11
7.00
0.88
5.25
14.67
21.55
17.32
65.00
108.22
87.00
299.10
8.20
0.99
9.19
123.79
0.20
2.53
2.73
57.12
40.00
28.90
68.90
1230.52

DAY 6
Qty
Measure
Description
Breakfast Eggs on Toast and Fruit
1 Slice
1/4 Cup
Egg substitute, liquid
1 Large
Egg, whole, hard-boiled
1/2 Large
Grapefruit, raw, pink (approx 4-1/2" dia.)
Totals:
AM Snack Cucumber and Pistachios
1/2 Cup
1/2 Ounce
Nuts, pistachio nuts, raw
Totals:
Lunch Salmon Salad and Soup (Add extra veggies to salad)
1 Large
Salad - garden with tomato and onion
3 Ounces
Salmon - broiled
2 Each
1/2 Cup
Amy's Organic Minestrone Soup
Totals:
PM Snack Apple and Cottage Cheese
1/2 Each
1/2 Cup
Cheese, cottage, low fat, 1% milk fat
Totals:
Dinner Chicken, Veggies and Sweet Potato
1 Cup
Broccoli, chopped, steamed
3 Ounces
Chicken breast, white meat
1/2 Cup
Pepper - sweet bell, all colors, chopped
1/2 Cup
Sweet potato, baked in skin, no salt
Totals:
Evening Snack Sunflower Seeds and Blackberries
1/2 Cup
Blackberries, raw
1/2 Ounce
Seeds, sunflowers, raw
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.00
7.53
6.29
1.05
18.87
15.00
0.40
0.56
13.41
29.37
0.50
2.08
5.30
0.17
8.05
80.00
52.71
77.50
53.12
263.33
0.40
2.92
3.72
1.40
3.96
6.76
0.00
6.30
6.30
7.00
78.95
92.95
2.60
18.81
2.00
1.50
24.91
19.00
0.00
14.00
8.50
41.50
0.80
10.50
0.00
0.50
11.80
98.00
174.00
60.00
45.00
377.00
0.15
14.01
14.16
10.50
3.05
13.55
0.25
1.13
1.38
40.50
81.36
121.86
3.71
19.50
0.60
2.01
25.82
11.20
0.00
4.60
20.71
36.51
0.64
1.20
0.10
0.15
2.09
54.60
93.00
19.00
90.00
256.60
1.00
2.71
3.71
90.79
6.92
3.37
10.29
136.59
0.35
6.97
7.32
36.94
30.96
81.48
112.44
1217.18
Calories

DAY 7
Qty
Measure
Description
Breakfast Eggs and Berries
1/2 Cup
Blueberries, raw
2 Large
Eggs, Organic
Totals:
AM Snack Apple Topped with Peanut Butter
1/2 Each
1/2 Tablespoon Peanut Butter, natural
Totals:
Lunch Veggie Burger in Pita
1/4 Cup, sliced Avocados, raw, all varieties
1/2 Pita
Large (6-1/2" dia.) spelt
1/2 Cup
2 Tablespoons Onion - chopped
1 Patty
Veggie burger
Totals:
PM Snack Nuts and Veggie
8 Almond
Nuts, almonds, raw
1 Medium
Peppers, sweet, green, raw
Totals:
Dinner Halibut, Broccoli and Cauliflower with Rice
1/2 Cup
1/2 Cup
Cauliflower, steamed (1 pieces)
3 Ounces
Fish, halibut, Pacific, cooked
1/2 Cup
Rice, brown, long-grain, cooked
Totals:
Evening Snack Yogurt Parfait
1/2 Cup
Raspberries, raw
1 Container
Yogurt, plain (8 oz.)
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.54
12.00
12.54
10.51
0.00
10.51
0.24
10.00
10.24
41.33
140.00
181.32
0.15
2.00
2.30
10.50
1.75
22.75
0.25
4.08
4.58
40.50
47.50
128.50
0.73
3.14
0.47
1.08
0.00
0.20
10.99
16.60
3.11
17.60
2.03
1.15
0.00
1.80
9.99
35.68
5.35
0.83
0.03
0.12
7.00
0.00
4.41
17.75
58.40
85.12
9.32
7.70
65.00
8.00
123.90
357.44
1.70
1.02
2.72
1.58
5.52
7.10
4.05
0.20
4.25
46.24
23.80
70.04
1.86
1.14
22.69
0.00
2.52
28.20
5.60
2.55
0.00
0.00
22.39
30.53
0.32
0.28
2.50
7.00
0.88
10.98
27.30
14.26
119.00
65.00
108.22
333.78
0.74
1.10
13.01
14.84
77.06
7.34
1.73
17.43
26.51
122.58
0.40
2.53
0.41
3.34
50.88
31.98
32.04
127.12
191.14
1221.73
Calories

DAY 8
Qty
Measure
Description
Breakfast Eggs, Nuts and Fruit with Cinnamon
1/2 Teaspoon
Cinnamon
2 Large
Eggs, Organic
1/2 Ounce
Nuts, walnuts, raw
1/2 Cup
Totals:
AM Snack Kiwi
1 Fruit
Kiwi fruit
Totals:
Lunch Chicken and Bean Salad
1/2 Cup
Beans, adzuki, boiled, no salt
3 Ounces
1 Cup
Green salad with raw vegetables
1 Tablespoon Salad dressing, Italian dressing
Totals:
PM Snack Yogurt and Fruit
1/2 Cup
Blueberries, raw
8 Ounces
Totals:
Dinner Shrimp, Spaghetti and Vegetables
1 Tablespoon Olive oil - pure
3 Ounces
Shrimp - boiled or steamed
1/2 Cup
Spaghetti, kamut
1/2 Cup
Tomato, diced
1/2 Cup
Zucchini, boiled, drained
Totals:
Evening Snack Cheese and Crackers
1 Ounce
Cheese, goat, semi soft
2 Each
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.15
12.00
2.13
1.51
14.79
2.70
0.00
1.92
5.84
10.46
0.10
10.00
9.13
0.23
19.46
9.00
140.00
91.56
24.32
264.88
0.87
0.87
11.14
11.14
0.40
0.40
46.36
46.36
8.65
19.50
1.00
0.04
29.19
28.49
0.00
4.00
0.94
33.42
0.12
1.20
0.00
2.80
4.12
147.20
93.00
22.00
28.00
290.20
0.54
18.00
18.54
10.51
7.00
17.51
0.24
0.00
0.24
41.33
100.00
141.32
1.92
0.00
17.76
3.73
0.00
0.00
23.41
0.20
0.00
0.00
18.58
4.00
3.00
25.78
1.43
14.00
0.90
0.38
0.00
0.00
16.71
21.55
130.00
84.00
86.80
19.00
14.40
355.75
5.25
2.00
7.25
94.05
0.25
14.00
14.25
112.56
5.98
0.00
5.98
46.89
75.98
60.00
135.98
1234.49
Calories

DAY 9
Qty
Measure
Description
Breakfast Blueberry Smoothie
1 Cup
Blueberries, raw
2 Scoop
Protein Powder
1 Cup
Totals:
AM Snack Cashews
1 Ounce
Cashews - raw
Totals:
Lunch Stuffed Turkey Meatballs and Spaghetti Squash
1 Cup
1 Cup
Squash, spaghetti, cubed, raw
3/4 Cup
Tomato sauce, no salt added
3 Each
Turkey meatballs - see recipe
Totals:
PM Snack Almonds and Apple
1/2 Ounces
Almonds, raw
1 Each
Totals:
Dinner Coconut Fish with Veggies
1 Tablespoon Coconut oil
3 Ounces
Halibut - broiled
1 Cup
Kale, chopped, steamed
1 Cup
Mushrooms, sliced, white, stir-fried
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
1.07
24.00
1.00
26.07
21.01
8.00
2.00
31.01
0.48
3.00
4.00
7.48
82.65
150.00
40.00
272.65
5.00
5.00
9.00
9.00
13.00
13.00
160.00
160.00
3.71
0.65
2.38
15.00
21.74
11.20
6.98
13.56
6.00
37.74
0.64
0.58
0.37
6.00
7.58
54.60
31.31
67.71
150.00
303.62
3.00
0.30
3.30
3.05
21.00
24.05
7.00
0.50
7.50
81.50
81.00
162.50
0.00
22.50
2.47
3.87
28.84
84.95
0.00
0.00
7.32
4.36
11.68
113.48
13.60
3.00
0.52
0.36
17.48
53.04
117.00
120.00
36.40
28.08
301.48
1200.25
Calories

DAY 10
Qty
Measure
Description
Breakfast Puff Pancakes (see recipe) and Apple
1 Each
Apple medium with Peel
1 Each
Puff pancakes
Totals:
AM Snack Hard Boiled Egg with Peppers
1 Large
Egg, Organic, hard boiled
1 Cup
Peppers, sweet, red, raw
Totals:
Lunch Chicken and Bean Salad
1/4 Cup
Avocado - pureed
1/2 Cup
Beans, adzuki,
3 Ounces
Chicken Breast / White Meat
1/2 Tablespoon Olive Oil, Extra Virgin
1 Large
Salad - large garden with tomato and onion
Totals:
PM Snack Hummus and Celery
6 Each
Celery - raw stalk trimmed
Totals:
Dinner Japanese Dinner Miso Soup, Salmon and Soybeans
1 Cup
Miso Soup
4 Each
Salmon Sashimi
1/2 Cup
Soybeans, green, boiled, drained, no salt
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.30
14.00
14.30
21.00
3.10
24.10
0.50
1.15
1.65
81.00
82.00
163.00
6.00
1.48
7.84
0.0
8.98
8.98
5.00
0.45
5.45
7.00
38.74
108.74
1.15
8.65
18.00
2.60
2.60
30.40
4.25
28.49
0.00
19.00
19.00
51.74
8.80
0.12
0.00
0.80
0.80
16.71
92.50
147.20
93.00
98.00
98.00
490.70
3.00
1.46
4.46
12.00
6.04
18.04
0.00
2.58
2.58
60.00
53.10
113.10
1.00
24.40
11.12
36.51
93.15
4.00
0.00
9.95
13.95
116.80
1.00
6.80
5.76
13.56
39.95
32.00
164.00
126.90
322.90
1198.44
Calories

DAY 11
Qty
Measure
Description
Breakfast Eggs with Toast and Berries
1 Slice
1 Large
Eggs, Organic
1 Tablespoon Nuts, cashew nuts, raw
1 Cup
Totals:
AM Snack Avocado and Peppers
1/4 Cup
Avocado - pureed
1 Cup
Chopped peppers, sweet, red, raw
Totals:
Lunch Turkey Sandwich and Soup
1 Teaspoon or 1 packet
Mustard, prepared, yellow
1 Large
Pickles, cucumber, dill (4 long)
3 Ounces
Turkey Breast slices, nitrate free
2 Each
1 Cup
Amy's Organic Minestrone Soup
Totals:
PM Snack Cottage Cheese and Chia Seeds
1 Cup
Cottage Cheese - 1% fat
1/2 Ounce
Seeds, chia, ground
Totals:
Dinner Shrimp and Rice
1 Cup
Broccoli, steamed
1/2 Cup
Brown Rice - cooked
3 Ounces
Salmon - broiled
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.00
6.00
1.32
1.02
12.34
15.00
0.00
2.81
11.67
29.48
0.50
5.00
3.99
0.46
9.94
80.00
70.00
49.36
48.64
248.00
1.15
1.48
2.63
4.25
8.98
13.23
8.80
0.45
9.25
92.50
38.74
131.24
0.20
0.84
21.00
2.00
3.00
27.03
0.39
5.56
0.00
14.00
17.00
36.95
0.16
0.26
0.00
0.00
1.00
1.41
3.30
24.30
75.00
60.00
90.00
252.60
28.00
2.21
30.21
6.20
6.22
12.42
2.30
4.36
6.66
164.00
69.46
233.46
5.70
2.45
18.81
26.96
99.17
9.84
24.85
0.00
34.69
126.78
0.20
0.60
10.50
11.30
38.56
51.52
116.00
174.00
341.52
1206.82
Calories

DAY 12
Qty
Measure
Description
Breakfast Cherry Smoothie (blend ingredients)
1/2 Cup
Cherries, sour, red, raw, without pits
2 Scoop
Protein Powder
1/2 Ounce
1 Cup
Totals:
AM Snack Crackers, Goat Cheese and Cucumbers
1/2 Ounce
1 Cup
2 Each
Totals:
Lunch Chicken and Lentil Soup
3 Ounces
Chicken Breast / White Meat
1/4 Cup
1 Cup
Vegetables - mixed, raw
1 Tablespoon Vinegar, balsamic
Totals:
PM Snack Apple and Almonds
1/2 Ounce
Almonds, raw
1 Each
Totals:
Dinner Coconut Fish and Asparagus
8 Spears
Asparagus, baked
1/2 Tablespoon Coconut oil
4 Ounces
Halibut - broiled
1 Small
Salad - garden with tomato, onion
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.78
24.00
2.21
1.00
27.99
9.44
8.00
6.22
2.00
25.66
0.23
3.00
4.36
4.00
11.59
38.75
150.00
69.46
40.00
298.21
2.59
0.80
2.00
5.39
0.12
2.80
14.00
16.92
2.95
0.00
0.00
2.95
37.52
14.00
60.00
111.52
19.50
4.46
0.00
5.20
0.08
29.24
0.00
9.96
0.00
23.80
2.72
36.49
1.20
0.19
7.00
0.20
0.00
8.59
93.00
57.42
60.00
108.00
14.08
332.50
3.00
0.30
3.30
3.05
21.00
24.05
7.00
0.50
7.50
81.50
81.00
162.50
3.54
0.00
30.00
1.30
0.00
34.84
100.77
2.30
0.00
0.00
9.50
0.14
11.94
115.06
0.50
6.80
4.00
0.40
0.00
11.70
42.33
21.60
58.50
160.00
49.00
3.15
292.25
1196.98
Calories

DAY 13
Protein Carbs
Qty
Measure
Description
(gm)
(gm)
Breakfast Buckwheat, Kefir and Peaches
1/2 Cup
Buckwheat groats, roasted, cooked
2.84
16.75
1/2 Teaspoon
Cinnamon
0.15
2.70
1/2 Cup
Kefir
5.50
6.00
1/2 Cup
Peach slices, raw
0.77
8.11
Totals:
9.26
33.56
AM Snack Hummus and Cauliflower
1 Cup
Cauliflower, raw
1.98
5.30
2 Tablespoon Hummus, home prepared
1.46
6.04
Totals:
3.44
11.34
Lunch Tuna Salad
1 Tablespoon Mayonnaise - low fat
0.00
4.00
1 Large
Salad - large garden with tomato and onion 2.60
19.00
1 Ounce
Seeds, pumpkin raw
9.35
3.81
1/2 Cup
Tuna Solid White in water
30.00
0.00
0.00
0.14
Totals:
41.95
26.95
PM Snack Apple and Cashew Nut Butter
1 Each
0.30
21.00
1 Tablespoon Nuts, cashew butter, raw
2.81
4.41
Totals:
3.11
25.41
Dinner Steak and Veggies
3 Ounces
Beef, Organic Flank, separable lean only, trimmed, choice, cooked
23.00
0.00
1 Tablespoon Coconut oil
0.00
0.00
1 Cup
Vegetables - steamed
5.20
23.80
Totals:
28.20
23.80
85.96
121.05
Fats
(gm)
Calories
0.52
0.10
1.00
0.21
1.83
77.28
9.00
55.00
33.15
174.43
0.10
2.58
2.68
25.00
53.10
78.10
1.00
0.80
11.94
2.00
0.00
15.74
25.00
98.00
147.99
140.00
3.15
414.14
0.50
7.91
8.41
81.00
93.92
174.92
7.00
13.60
0.20
20.80
49.46
164.90
117.00
108.00
389.90
1231.49

DAY 14
Qty
Measure
Description
Breakfast Mushroom Omelet with Cheese and Veggie Slices
1 Cubic inch Cheese, cheddar
1 Cup
2 Large
Eggs, Organic
1/2 Cup
Mushrooms, sliced, white, stir-fried
1 Small
Tomato - sliced
Totals:
AM Snack Grapefruit and Pumpkin Seeds
1 Each
Grapefruit - pink or red 4" diam.
Totals:
Lunch Turkey Stew with Salad
1 Cup
Turkey Stew, see recipe
1 Large
Salad large garden with tomato and onion
Totals:
PM Snack Guacamole with Veggie
1/4 Cup
Avocado - pureed
1 Cup
Peppers, chopped, sweet, red, raw
Totals:
Dinner Stuffed Meatballs with Spaghetti Squash (see recipe)
4 Ounces
Beef, ground, 95% lean meat, 5% fat
1 Cup
Kale, chopped, steamed
1 Cup
Squash, spaghetti, baked
1 Cup
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
4.23
0.80
12.00
1.93
0.00
1.00
19.97
0.22
2.80
0.00
2.18
0.00
5.70
10.90
5.63
0.00
10.00
0.18
7.00
0.40
23.21
68.51
14.00
140.00
14.04
65.00
26.00
327.55
1.20
1.20
23.80
23.80
0.20
0.20
92.00
92.00
13.00
2.60
0.00
15.60
30.00
19.00
0.14
49.14
9.00
0.80
0.00
9.80
250.00
98.00
3.15
351.15
1.15
1.48
2.63
4.25
8.98
13.23
8.80
0.45
9.25
92.50
38.74
131.24
23.98
2.47
1.02
3.17
30.64
70.04
0.00
7.32
10.01
18.08
35.41
132.49
5.60
0.52
0.40
0.49
7.01
49.47
153.44
36.40
41.85
90.28
321.97
1223.91
Calories

DAY 15
Protein
Qty
Measure
Description
(gm)
Breakfast Fruit and Cottage Cheese
1/2 Cup
Cottage Cheese - 1% fat
14.00
1 Cup
Raspberries, raw
1.48
1/2 Ounce
Seeds, chia seeds ground
2.21
Totals:
17.69
AM Snack Eggs and Cucumber
1 Cup
0.80
1 Large
Eggs, Organic hard boiled
6.00
Totals:
6.80
Lunch Meatball Leftovers
3 Ounces
Beef, ground, 95% lean meat/5% fat, raw
17.98
1 Cup
Chopped kale, steamed
2.47
1 Cup
Squash, spaghetti, boiled, drained,or baked, no salt
1.02
1 Cup
3.17
Totals:
24.65
PM Snack Pear and Walnuts
1/2 Ounce
Nuts, walnuts, raw
2.13
1 Each
Pear - medium with peel
0.70
Totals:
2.83
Dinner Pizza, Chicken and Salad
3 Ounces
19.50
1 Large
2.60
1 Slice, large Veggie Pizza
9.16
0.00
Totals:
31.26
83.23
Carbs
(gm)
Fats
(gm)
3.10
14.69
6.22
24.00
1.15
0.80
4.36
6.31
82.00
63.96
69.46
215.42
2.80
0.00
2.80
0.00
5.00
5.00
14.00
70.00
84.00
0.00
7.32
4.20
0.52
115.08
36.40
10.01
18.08
35.41
0.40
0.49
5.61
41.85
90.28
283.61
1.92
25.10
27.02
9.13
0.00
9.13
91.56
98.00
189.56
0.00
19.00
27.48
0.14
46.62
135.85
1.20
0.80
10.99
0.00
12.99
39.04
93.00
98.00
237.62
3.15
431.77
1204.36
Calories

DAY 16
Protein
Qty
Measure
Description
(gm)
Breakfast Strawberries and Banana Protein Shake
1/2 Each
Banana - medium 8"
0.60
2 Scoop
Protein Powder
24.00
1 Cup
1.02
2 Cup
Unsweetened almond milk
2.00
Totals:
27.62
AM Snack Feta, Cucumber and Tomato with EVOO
1 Cubic inch Cheese, feta
2.42
1 Cup
Cucumber - raw, chopped
0.80
1 Small
Tomato - chopped
1.00
1 Teaspoon
Vinegar, balsamic
0.03
Totals:
4.24
Lunch Spicy Smoked Salmon with Crackers and Cream Cheese
8 Medium
Carrots - baby, raw
0.00
1 Ounces
Cream Cheese, Light,
3.00
3 Ounces
Fish, salmon, smoked, (lox), regular
15.36
2 Cup
Shredded lettuce, green leaf, raw
0.98
0.00
1 Tablespoon Peppers, hot, chili, mature red, canned, chili sauce
0.14
0.08
2 Each
2.00
Totals:
21.55
1 Each
0.30
1 Tablespoon Nuts, cashew butter, raw
2.81
Totals:
3.11
Dinner Kamut Pasta with Shrimp
1/2 Cup
1.86
3 Ounces
Shrimp, moist heat
17.77
1/2 Cup
Kamut, cooked
5.55
1/ Cup
1.59
Totals:
26.76
83.28
Carbs
(gm)
Fats
(gm)
13.35
8.00
11.67
4.00
37.02
0.30
3.00
0.46
8.00
11.76
52.50
150.00
48.64
80.00
331.14
0.70
2.80
5.70
0.90
10.10
3.62
0.00
0.40
0.00
4.02
44.88
14.00
26.00
4.66
89.54
0.00
2.00
0.00
2.01
0.00
0.00
5.00
3.63
0.11
7.00
32.00
60.00
98.28
10.80
60.00
0.58
2.72
14.00
21.32
0.09
0.00
0.00
15.83
3.15
14.08
60.00
326.31
21.00
4.41
25.41
0.50
7.91
8.41
81.00
93.92
174.92
5.60
0.00
26.20
9.04
40.84
134.69
0.32
0.92
0.78
0.24
2.26
42.27
27.30
84.15
125.56
45.14
282.15
1204.06
Calories

DAY 17
Qty
Measure
Description
Breakfast Greek Yogurt and Blackberries
1 Cup
Blackberries, raw
1/3 Tablespoon Honey, unpasteurized raw
6 Ounces
Yogurt, Greek, non-fat
Totals:
AM Snack Hummus and Celery
4 Each
Celery - raw stalk trimmed
2 Tablespoon Hummus, home prepared
Totals:
Lunch Open Face Roast Beef Sandwich with Salad
1 Slice
1/2 Tablespoon Dijon mustard
2 Leaves
Inner lettuce, red leaf, raw
2 Ounces
Roast Beef, Organic nitrate free
1 Large
1 Teaspoon
Vinegar, balsamic
Totals:
PM Snack Pear with Almonds
1/2 Ounces
Almonds, raw
1 Each
Pear -medium with peel
Totals:
Dinner Sushi
1 Medium
Salad - garden with tomato, onion
2 Each
Salmon Sashimi
6 Pack
Spicy Salmon Rolls 6 pieces
1 Teaspoon
Vinegar, apple cider
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
2.00
0.03
18.00
24.46
13.84
5.19
7.00
38.46
0.71
0.00
0.00
9.42
61.92
19.20
100.00
320.04
2.00
1.46
3.46
8.00
6.04
14.04
0.00
2.58
2.58
40.00
53.10
93.10
4.00
0.00
0.07
0.00
14.00
2.60
0.03
20.69
15.00
0.00
0.12
0.00
0.00
19.00
0.90
35.02
0.50
0.00
0.01
7.00
3.00
0.80
0.00
11.31
80.00
7.50
0.83
60.00
90.00
98.00
4.66
340.99
3.00
0.70
3.70
3.05
25.10
28.15
7.00
0.00
7.00
81.50
98.00
179.50
1.95
12.20
9.00
0.00
23.15
71.03
14.25
0.00
46.50
0.05
60.80
164.03
0.60
3.40
3.40
0.00
7.40
28.99
74.00
82.00
248.00
1.05
405.05
1199.76
Calories

DAY 18
Protein Carbs
Qty
Measure
Description
(gm)
(gm)
Breakfast Coconut Flour Pancakes (see recipe)
1 Tablespoon Almond butter
2.40
3.40
3 Tablespoons Coconut flour
2.93
11.85
2 Large
Eggs, organic hard boiled
12.00
0.00
Totals:
17.33
15.25
AM Snack Greek Yogurt with Cinnamon
1/2 Teaspoon
Cinnamon
0.15
2.70
6 Ounces
18.00
7.00
Totals:
18.18
14.89
Lunch Spinach and Goat Cheese Salad
1 Ounce
Cheese, goat, hard type
8.65
0.62
1 Large
Egg, organic hard boiled
6.00
0.00
1/2 Ounce
Nuts, pine nuts, raw
3.83
3.66
4 Cups
Spinach, raw
3.43
4.36
1 Cup
0.51
5.84
0.08
2.72
Totals:
19.73
14.27
PM Snack Hummus and Broccoli
1 Cup
Broccoli flowerets, raw
2.12
3.72
1.46
6.04
Totals:
3.57
9.76
Dinner Steak and Cauliflower Rice (see recipe)
4 Ounces
Beef, bottom sirloin, tri-tip steak, lean and fat, inch trim
23.56
0.00
1 Cup
Cauliflower, boiled, drained, no salt (1 pieces)
2.28
5.10
1/2 Cup
Coleslaw, home-prepared
0.77
7.45
1/2 Cup
Mushroom pieces, shiitake, cooked, no salt 1.13
10.43
0.20
1.80
Totals:
27.95
24.78
86.73
73.76
Fats
(gm)
Calories
9.50
2.93
10.00
22.43
101.00
88.50
140.00
329.50
0.10
0.00
0.10
9.00
100.00
128.20
10.09
5.00
19.14
0.47
0.23
0.00
25.24
128.14
70.00
188.44
27.60
24.32
14.08
351.46
0.25
2.58
2.83
19.88
53.10
72.98
13.82
225.67
0.56
1.57
0.16
0.00
16.11
66.70
28.52
41.40
40.60
8.00
344.19
1207.13

DAY 19
Protein
Qty
Measure
Description
(gm)
Breakfast Peanut Butter Protein Shake (blend Ingredients)
1/2 Each
Banana medium, 8"
0.60
1/2 Tablespoon Peanut butter
2.00
2 Scoop
Protein powder
24.00
1 Cup
Unsweetened almond milk
1.00
1 cup
Water, bottled
0.00
Totals:
27.60
AM Snack Avocado and Peppers
1/4 Cup
Avocado - pureed
1.15
1 Cup
Peppers, chopped, sweet, red, raw
1.48
Totals:
2.63
Lunch Low Carb. Noodles with Salmon and Veggies
3 Ounces
Salmon - broiled
18.81
1 Tablespoon Seeds, sesame seeds, whole, raw
1.60
3 Ounces
Shirataki noodles
0.00
1 Tablespoon Soy sauce - Kikkoman 'Lite'
0.00
1 Cup
Vegetables - mixed, steamed
5.20
Totals:
25.61
1 Each
0.30
1/2 Tablespoon Nuts, cashew butter, raw
1.40
Totals:
1.70
Dinner Mexican Stir Fry Chicken and Black Beans
1/4 Cup
Beans, black, boiled, no salt
3.81
1 Cup
Cabbage, shredded, stir fry
1.53
4 Ounces
26.00
1 Teaspoon
Oil, peanut, cooking
0.00
0.20
1 Cup
Pepper - sweet bell, all colors, chopped,
1.20
1/8 Cup
Peppers, chopped or diced, hot chili, green, raw
0.38
4 Tablespoon Salsa - medium, no sugar added
0.00
Totals:
33.11
90.65
Carbs
(gm)
Fats
(gm)
13.35
1.75
8.00
2.00
0.00
25.10
0.30
4.08
3.00
4.00
0.00
11.38
52.50
47.50
150.00
40.00
0.00
290.00
4.25
8.98
13.23
8.80
0.45
9.25
92.50
38.74
131.24
0.00
2.11
1.00
1.30
23.80
28.21
10.50
4.47
0.00
0.00
0.20
15.17
174.00
51.57
0.00
11.00
108.00
344.57
21.00
2.21
23.21
0.50
3.95
4.45
81.00
46.96
127.96
10.20
6.69
0.00
0.00
1.80
9.20
0.23
0.65
1.60
4.00
0.00
0.20
56.76
33.00
124.00
35.36
8.00
38.00
1.77
0.00
29.66
119.41
0.04
0.00
6.71
46.96
7.50
8.00
310.62
1204.39
Calories

DAY 20
Qty
Measure
Description
Breakfast Oatmeal and Hardboiled Egg
1/2 Teaspoon
Cinnamon
1 Large
Egg, organic hard boiled
1/2 Ounce
1 Pack
Hot cereal, organic oatmeal
Totals:
AM Snack Apple with Cheese
1 Each
1 Cubic inch Cheese, low fat, cheddar or Colby
Totals:
Lunch Turkey Veggie Stew with Added Turkey and Salad
2 Ounces
Turkey breast, white meat
1 Cup
Turkey Veggie Stew (see recipe)
1 Large
Salad - large garden with tomato and onion
Totals:
PM Snack Grapefruit
1 Each
Grapefruit - pink or red 4" diam.
Totals:
Dinner Fish and Vegetables
8 Spears
Asparagus, baked
3 Ounces
Fish, whitefish, cooked
1 Tablespoon Olive oil, extra virgin
1 Cup, sliced Zucchini, baked
Totals:
Protein
(gm)
Carbs
(gm)
Fats
(gm)
0.15
6.00
2.21
4.00
12.36
2.70
0.00
6.22
19.00
27.92
0.10
5.00
4.36
2.00
11.46
9.00
70.00
69.46
110.00
258.46
0.30
4.14
4.44
21.00
0.32
21.32
0.50
1.19
1.69
81.00
29.41
110.41
13.00
13.00
2.60
0.08
28.68
0.00
30.00
19.00
2.72
51.72
0.80
9.00
0.80
0.00
10.60
62.00
250.00
98.00
14.08
424.08
1.20
1.20
23.80
23.80
0.20
0.20
92.00
92.00
3.54
20.80
0.00
1.15
25.49
72.17
2.30
0.00
0.00
7.07
9.38
134.14
0.50
6.38
14.00
0.09
20.98
44.93
21.60
146.20
120.00
28.80
316.60
1201.55
Calories

DAY 21
Protein
Qty
Measure
Description
(gm)
Breakfast Scrambled Eggs with Spinach, Onion and Wasa Crackers
4 Each
Egg - boiled white only
14.00
1 Large
Eggs, Organic
6.00
1 Tablespoon Olive oil, extra virgin
0.00
1 Tablespoon Onion - chopped
0.10
1 Cup
Spinach - raw
5.40
Totals:
25.50
AM Snack Pear with Walnuts
1/2 Ounce
Nuts, walnuts, raw
2.13
1 Each
Pear - medium with peel
0.70
Totals:
2.83
Lunch Subway
1 Large
Salad - large garden with tomato and onion 2.60
1 Sandwich
Subway 6" Turkey Breast Sandwich
18.00
Totals:
20.60
PM Snack Blueberries and Pumpkin Seeds
1/2 Cup
Blueberries, raw
1.07
1/2 Ounce
Seeds, pumpkin raw
4.67
Totals:
5.21
Dinner Fish and Broccoli Rabe
1 Cup
Broccoli rabe, chopped (see recipe)
3.71
1/2 Tablespoon Coconut oil
0.00
3 Ounces
Halibut - broiled
22.50
Totals:
26.21
80.35
Carbs
(gm)
Fats
(gm)
1.20
0.00
0.00
0.90
6.80
8.90
0.00
5.00
14.00
0.00
0.40
19.40
68.00
70.00
120.00
4.00
42.00
304.00
1.92
25.10
27.02
9.13
0.00
9.13
91.56
98.00
189.56
19.00
45.98
64.98
0.80
4.48
5.28
98.00
280.00
378.00
21.01
1.90
12.41
0.48
5.97
6.21
82.65
73.99
115.32
11.20
0.00
0.00
11.20
124.51
0.64
6.80
3.00
10.44
50.46
54.60
58.50
120.00
233.10
1219.98
Calories

1200 Healthy Living Meal Plan

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1200 Healthy Living Meal Plan

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1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

1200 CALORIE HEALTHY LIVING MEAL PLAN

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