Free 1200 Calorie Diet Menu Day 23-25
When you eat the right number of calories balanced with the amount of activity you do, you can balance energy consumption with energy use.
The average male needs about 2,500 calories per day). The average female needs approx. 2,000 calories.
Eating a wide range of different foods helps ensure you get a balanced diet and enough nutrients.
DAY 23 –Total Calories 1203
BREAKFAST -225 calories
1 Cream cheese Sandwich on half a bagel or toast or half a pita.
Spread on the bagel about 1 1/2 teaspoons of low-fat cream cheese . Add some sliced thin turkey or ham and some lettuce or green veggies.
SNACK -85 calories
2 whole wheat crisp bread, with ¼ of a cup of low-fat cottage cheese
LUNCH -303 calories
1 can of Manhattan Clam Chowder with a few corn or Tortilla chips
DINNER -590 calories
Curried Turkey With Rice (200 calories)
Pour a little olive oil into a heavy skillet. Heat the skillet to a medium-high heat and then brown 12 ounces of lean all-white-meat ground turkey (6 to 7 minutes);
Next, stir in 1 teaspoon of dried curry powder and some diced tomatoes. Then Simmer 3 or 4 minutes more; serve it over cooked rice. Top with a few spoonfuls of
plain yogurt and chopped fresh cilantro.
Drink of choice – Cranberry juice (140 cal per 8 oz)
Dessert – 1 slice cherry of other cheesecake (250 cal)
Day 24 of the free 1200 calorie diet menu day 23-25
DAY 24–Total Calories 1188
BREAKFAST -300 calories
Breakfast Baconette Burger
Split 1 whole Wheat English Muffin, and put in the toaster to toast and spread with 1/2 teaspoon trans fat-free margarine.
Microwave or boil 1 egg and add a slice low-fat all-American cheese and a slice of back bacon to the muffin, next nuke it for about another 20 seconds. Add any vegetables to taste, such as
tomato, peppers or spinach.
SNACK -107 calories
6 whole-grain or wheat crackers
Low in Fat Chicken Nuggets
Cut up chicken breasts into 1 to 1 1/2-inch pieces and then roll in some flour and seasoning mixture.
Then dip chicken in 1/4 cup low fat buttermilk mixed with 1-2 egg whites. Next, coat the pieces with crushed up corn flakes.
Place the chicken on a baking sheet and bake it until golden. Serve it with lettuce and orange slices.
DINNER -598 calories
Fish Fillets With Fresh Dill (157 cal)
Preheat oven to 425 degrees F.
Rub two 6 ounce white fish fillets with olive oil and the season with some lemon pepper to taste. Cover each fillet with cucumber slices and sprinkle with dill.
In heavy-duty foil; bake this for 15 to 20 minutes, or until the fish flakes easily with a fork.
Serve it topped with a dab or two of plain yogurt.
Drink of choice – 1 6 oz glass of fresh Tomato juice (31 cal 6 oz)
Side dish – 1 cup cheesy potatoes (140 cal)
Dessert – small sliver of strawberry shortcake (270 cal)
Day 25 of the free 1200 calorie diet menu day 23-25
DAY 25 –Total Calories 1209
BREAKFAST -274 calories
Very Berry Smoothie with a Turkey and Lettuce wrap
Blend until smooth (in blender ) 3/4 of a cup instant oatmeal, 3/4 cup of skim milk, 3/4 of a cup of mixed frozen berries, 2 tsp of whey powder, 3 crushed ice cubes (144 calories).
Wrap two ounces of thinly sliced turkey (40 cal) and 1 thin slice of provolone cheese (90 cal) with a large romaine lettuce leaf.
SNACK -136 calories
1 tablespoon of peanut butter and 1/2 a medium apple, sliced up
LUNCH -319 calories
LowFat Shrimp and Pasta Salad
Cook up 6-ounces rotini pasta and add some canned peas to pasta water after two minutes of cooking time.
Drain and cool the pasta and peas. Cook a handful of green beans for 5 minutes in some boiling water. Mix vegetables with 3/4 pound of cooked shrimp.
Make a creamy low-fat dressing by combining a bit of mayonnaise, a little yogurt, dash of herbs and black pepper. Pour this over salad and toss well.
DINNER -480 calories
CONFETTI Style RICE SALAD (300 cal)
Place 1 cup cooked rice in a shallow dish and refrigerate until cool. When it has cooled, combine it with some sweet corn, black beans, chopped red pepper, scallions and dry or fresh parsley.
Whisk some vinegar and oil together and then pour over the rice salad.
Drink of choice – 1 cup of Green tea 0 calories
Dessert – 1 slice Cinnamon swirl bread (180 cal)
Enjoy our free 1200 calorie diet menu day 23-25!
photo courtesy of freedigitalphotos.com artist Apolonia