Aim to eat lots of fish because it is a good source of protein as well as vitamins and minerals.Eating two portions of fish per week is what is highly recommended.
Getting enough protein is important because when you diet sometimes you can lose muscle tissue, so by eating an adequate amount of protein you can help prevent muscle loss to quickly.
If you want to know how to lose fat without losing muscle read this.
If you are into eating organic, purchase organic food when you go shopping to ensure that what you eat will not add extra toxins to your body. When your body becomes toxic it can be harder to drop those pounds as fast as you may want to.
Free 1200 Calorie Diet Menu Day 21
DAY 21 –Total Calories 1202
BREAKFAST -253 calories
- 1/2 of a whole wheat or whole grain bagel topped with a tablespoon of low fat cream cheese (200 cal)
- 1 cup of diced or cubed fresh cantaloupe (53 cal)
- water with the juice of 1 whole lemon
SNACK -147 calories
Cereal with vanilla Yogurt
- 6 ounces of light or low fat/low cal vanilla yogurt
- 1/2 of a cup of low calorie whole-grain cereal of your choice with skim milk
LUNCH -194 calories
- 1 Roast Beef with Horseradish Wrap
Buy thinly sliced roast beef at the deli and use about 3 or 4 slices in a wrap to take to work for lunch.
If you don’t like horseradish you can omit it and add some honey mustard or other low fat salad dressing.
Use healthy whole wheat or whole grain wraps instead of plain white ones.
Mix together 2 teaspoons of light mayonnaise as well as 1/2 teaspoon of prepared horseradish into a smallish bowl.
Next, spread the mixture onto one side of the whole wheat or whole grain tortilla.
Place 1-2 lettuce leaves in the middle of the tortilla, followed by the thin slices of lean roast beef and some sliced beef steak of other tomato. Fold over the outer edges and then roll up the wrap around the ingredients.
Free 1200 calorie diet menu day 21 tip: use toothpicks to secure the wrap if you are not eating right away or taking it to lunch with you.
DINNER -608 calories
- Artichoke, with goat cheese and chicken pizza (388 cal per serving)
Heat up the oven to 450°.
Mix about 4 ounces of goat cheese and 1/2 of a cup of non-fat ricotta in a small bowl; next, spread the goat cheese mixture over a whole-wheat pizza crust, making sure to leave about a 1-inch border.
Next, top with cooked chicken, chopped artichokes and sliced tomatoes; then sprinkle with 1 tsp of Parmesan cheese (easy on the parmesan because it is high fat high calorie)
Then. Bake until the Parmesan is golden brown, for about 8 to 10 minutes depending on your individual oven.
Top the pizza with chopped dried or fresh oregano to taste and then serve right away.
Drink of choice – 1/2 cup Apple or Orange Juice (60 cal)
Dessert – 1 cup of Coffee with 2 whole-grain fig cookies (150 cal)