Free 1200 Calorie Diet Menu Day 13

free 1200 calorie diet menu day 13_chicken and spinach soupIf you are superstitious you may think that the number 13 is a scary number! But if you are dieting and you have reached our free 1200 calorie diet menu day 13 congratulations are in order.

You’ve come a long way baby! Keep up the good work!

Today you will make a spinach and chicken soup with parmesan for lunch to take to work or to eat at home. It will warm your soul while helping you lose weight.

Just eyeball the ingredients to suit your tastes and you will have a fantastic tasting low calorie diet lunch.

Free 1200 Calorie Diet Menu Day 13

Total Calories 1218

BREAKFAST     -246 calories

  • 1 cup whole grain cold cereal with 1⁄2 cup skim milk 1 banana

SNACK     -75 calories

1/2 Granola Bar

LUNCH      -402 calories

  • Spinach and Chicken Soup with Parmesan

In large saucepan cook some carrots, garlic, thyme, salt and pepper, stirring often, until slightly softened, about 5 minutes. Pour in 1 pkg (900 mL) sodium-reduced chicken broth and water; bring to boil.

Add 1-1/4 cups small shell pasta; cook until al dente, about 8 minutes. Stir in 4 cups spinach and 3 cups (750 mL) shredded skinless rotisserie chicken; cook until chicken is warmed through, about 2 minutes. Sprinkle with Parmesan cheese and have with 1 slice garlic bread (206 calories).

Free 1200 Calorie Diet Menu Day 13 –Cooking Tip:

When cooking this recipe simply eyeball the ingredients. Add as much veggies as you like to suit your taste.  Go easy on the salt because too much extra salt can bloat you up. Add more herbs and spice to your dishes for flavor in place of table salt.


DINNER      -495 calories

  • Baked Fish with Leeks & Almonds           (339 cal)

Rub two 6 ounces white fish fillets (265 calories) with olive oil and season with lemon pepper to taste. Cover each fillet with circles of thinly sliced leek (54 calories) and sprinkle with almonds (20 calories).

Seal in heavy-duty foil; bake in 400 degrees F until fish flakes easily with a fork and serve with lemon wedges.

Drink of choice – 8 oz non-alcoholic wine or low cal drink of your choice. (16 cal)

Dessert   1 slice Key Lime pie or other low calorie dessert with same calorie count.    (140 cal)

Enjoy your free 1200 calorie diet menu day 13.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Day 8

Day 9

Day 10

Day 11

Day 12

Day 14



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They have lots of great photos and images for diet, weight loss and many pictures of food and recipes.

Image courtesy of [by rakratchada torsap] /

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