Here is our free 1200 calorie diet menu day 14. It focuses on a yummy yogurt parfait recipe for lunch with omega 3’s for heart health.
Omega-3 essential fatty acids, called “good” fats have been shown scientifically to have healthy effects on your heart. Fish oil and certain nut and plant oils are some foods that provide your with omega-3 fatty acids.
Try to get omega-3 fatty acids in your diet to help prevent heart attacks and cardiovascular disease. Heart attack and stroke are some of the top issues people experience with their health, so adding more omega-3 is a good way to help prevent these killer diseases.
Here are a few more foods containing lots of omega-3. Add them to your meals every day and you will be sure to get enough of this healthy fat in your 1200 calorie diet.
1. flaxseeds and flaxseed oil
2. salmon and fish oil
5. basil and oregano
6. wheat germ
Free 1200 Calorie Diet Menu Day 14
–1200 calorie diet meals for this day Total Calories 1202
Breakfast -312 calories
3-4 small to medium Homemade Corn meal pancakes with maple syrup or pancake table syrup
1 cup of hot cocoa or a glass of skim milk (100)
Snack -45 calories
Handful of chocolate-covered pretzels.
Lunch -265 calories
To make the parfait follow these instructions:
Mix together 1 cup of Greek Yogurt, a few sprinkles of dark-chocolate chips, 2 tbsps. of oat granola, a couple chopped walnuts and a few wild blueberries to make a heart-healthy antioxidant parfait.
Dinner -580 calories
Chicken Parmesan (270 cal)
Sautee two 4 ounces skinless, boneless chicken breasts (204 cal) over medium-high heat until browned then deglaze pan with 1/4 cup chicken stock, add Italian seasoning to taste.
Reduce the heat. Top with 2/3 cup of no meat pasta sauce and 3 tablespoons grated Parmesan cheese (66 cal). Bake for about 7 to 10 minutes in a 400 degree F.
Drink of choice – Pomegranate Cosmos (160 cal)
To make this drink:
Mix pomegranate juice, vodka, lime juice, Cointreau (or Grand Marnier), ginger juice and sugar.
Fill a cocktail shaker halfway with ice, add 1/2 cup Cosmo mix (vodka, lime juice, Cointreau, sugar and ginger , and shake until the shaker turns frosty and cold. Garnish the drink with a twist of lime zest, if desired.
Free 1200 Calorie Diet Menu Day 14 Tip:
If you do not want a drink containing alcohol you can substitute with a drink of choice that is low fat and equals 160 calories.
Dessert -1 slice blueberry tart (150 cal)
Enjoy our Free 1200 Calorie Diet Menu Day 14!
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 13, Day 15, Day 16, Day 17, Day 18, Day 19 Day 20, Day 21, Day 22, Day 23, Day 24, Day 25, Day 26, Day 27, Day 28, Day 29, Day 30