Here is Day 26 of the free 1200 calorie diet menu day 26-28
DAY 26 –Total Calories 1219
BREAKFAST -262 calories
Low Fat Ham and Cheese Strata
Whisk together 2 whole eggs and 4 egg whites, and 2 cups of skim milk, 1/2 a cup shredded reduced or no-fat sharp cheddar cheese, 2 tsps of Dijon mustard,
1 8-ounce package of chopped spinach along with
4 slices of lean cooked and chopped ham.
Add 8 to 10 ounces of cubed day old French or Italian bread, topped with a thin slice of cheese and a dash or two of black pepper, then bake until lightly browned.
Enjoy with 1 medium peach.
SNACK -160 calories
1 snack-sized Activia yogurt, with one tablespoon of dried cranberries, and ¼ cup blueberries as well as six almonds
LUNCH -227 calories
Curry Chicken Salad
Blend 1/3 a cup plain lowfat yogurt, 1/4 of a cup fat-free mayonnaise with 2 tsp curry powder.
Mix 2 cups chopped and cooked skinless chicken breast, 1/4 of a cup raisins, 1/4 of a cup sliced almonds, 1 medium sliced or chopped apple, and 2 chopped up celery stalks.
Serve with a dark leafy green salad and pita bread.
DINNER -570 calories
Sliced Chicken with Pasta and Red Grapes (346 cal)
Mix together 8 ounces of chilled, precooked cubed chicken breast, with 2 cups of cooked whole-wheat pasta, and 1/2 cup of halved red grapes,
2 tablespoons of chopped celery, 1/4 cup of plain yogurt and some snipped fresh basil to your taste. Add pinch of salt and pepper to flavor.
Drink of choice – Mint tea 0 calories
Dessert – 2 square brownies (225 cal)
Day 27 of the free 1200 calorie diet menu day 26-28
DAY 27 –Total Calories 1200
BREAKFAST -390 calories
2 Pancakes with fresh berries & ricotta
In skillet cook up to pancakes from prepacked pancake mix. Cover with 1 cup your choice fresh strawberries and 1 oz of ricotta cheese. Add 2 tbsp pancake syrup.
1 glass of orange juice
SNACK -60 calories
2 almond and honey-butter cookies or other cookie of choice that is low fat and low cal
LUNCH -290 calories
Mashed White Bean with Avocado Sandwich
Combine together the beans, olive oil, and the lemon juice in a bowl. Season it with salt and pepper to your taste and spread it on 4 slices of toasted or non toasted multigrain bread.
Top each sandwich with red onions, sliced cucumbers, avocado, and arugula or a few sprouts. Top it with the remaining slices of bread and then serve.
DINNER -460 calories
Tomato with Cheddar Baked Chicken (303 cal)
In a large skillet, cook together the onion and garlic, stir in some zucchini and herb seasoning; cook this until zucchini is softened.
Remove from the pan and set aside. Sprinkle 450 grams of boneless and skinless chicken breasts with some salt and pepper and then cook it until light golden.
Pour a medium can of pasta sauce, zucchini mixture and chicken into a greased casserole dish. Bake it in 400 F (200 C) oven just until the chicken is not pink inside, about 10 to 12 minutes.
Sprinkle it with cheddar cheese; then broil until the cheese is melted, for about 2 minutes.
Drink of choice – sparkling water (5 cal)
Side dish – 3/4 cup of coleslaw (153 cal)
Day 28 of the free 1200 calorie diet menu day 26-28
DAY 28 –Total Calories 1223
BREAKFAST -377 calories
2 slices of multi grain or whole wheat French toast (75 calories) that is topped with 2 teaspoons of unsweetened applesauce (42 calories) then mixed with one tablespoon of
maple syrup (53 calories)
8 oz.s of low fat fruit yogurt ..approx. (250 calories)
SNACK -90 calories
1 dill or sweet pickle with 1 cheese stick
LUNCH -210 calories
Broiled Halibut with Butter and Tomato Sauce
Sprinkle 4 or 5 small halibut fillets with some salt and pepper; then broil (8 minutes) them on a greased baking sheet just until fish flakes easily with a fork.
Steam 1 cup of broccoli and toss with tsp of lemon juice, and salt and pepper. Make a butter tomato sauce with butter, a few shallots and garlic.
Stir in a medium can of tomatoes, some honey, some salt and pepper; then cook, tossing, just until tomatoes are broken up , about 1 minute.
Stir in dry or fresh chopped basil; heat until wilted. Spoon sauce over fish. Serve with the broccoli.
DINNER -547 calories
Whole Grain or Wheat Fettuccine With Peas and Shrimp (380 cal)
You can eyeball this one!
Prepare some pasta according to the package directions.
Heat olive oil in a stick free pan. Add a handful of shrimp, chopped fresh tomatoes, 1 chopped garlic and sprinkle of rosemary; saute for about 5 minutes, stirring occasionally.
Add canned peas; cook, stirring often , for 2 minutes or more. Toss the shrimp mixture with the cooked drained pasta. Top with a sprinkle or two of grated Parmesan cheese.
Drink of choice – or sparkling water (0 cal)
Side Dish – 1 cup of mashed potatoes (use skim milk and go easy on margarine or butter!) (150 cal)
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Photo for our free 1200 calorie diet menu day 26-28 courtesy of freedigitalphotos.com artist Apolonia