Weekly Eating Plan

Day 1     1,200 kcals   Breakfast  185 kcals 4 ounces cottage cheese, low fat 1 cup mixed berries   Morning Snack: 170 kcals 1 apple 1 ½  tablespoons chopped walnuts   Lunch: 250 kcals 1 whole wheat tortilla 1 tablespoon roasted red pepper hummus 2 cups baby spinach leaves 3 slices turkey deli meat Spread […]


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Day 1    1,200 kcals   Breakfast    258 kcals Smoothie 1 cup milk, almond milk, original, unsweetened ½ cup greek yogurt, nonfat, plain ½ cup greek yogurt, plain, nonfat ½ cup frozen fruit, unsweetened 1 cup frozen kale 1 teaspoon honey *Blend all ingredients together. *Yes- frozen kale! Add this ingredient to make a super healthy smoothie.  […]


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Here is another delicious eating plan for a complete week. Each day is based on a 1,200 calorie per day plan, and it includes breakfast, lunch, dinner and two snacks. On several days, there should be leftover servings from dinner that will make a great lunch the following day.   This is also a great way […]


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Many of the dinner recipes can be used as leftovers for the lunch the next day. Spoon out a portion for the next day’s lunch and place in a container before serving your portion for dinner.  This way you will not be tempted to go back for seconds.   Day 1: 1200 kcals   Breakfast: […]


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Weekly Eating Plan – Week 4

Day 1: 1,200 kcals   Breakfast: 250 kcals 1 cup oatmeal, plain, instant, cooked ½ cup mixed berries 1 tablespoon honey   Morning Snack: 84 kcals 12 almonds, whole, blanched   Lunch: 413 kcals Open Faced White Bean and Avocado Sandwich Prep Time: 5 minutes Ingredients: ½ cup white beans, drained and rinsed 1 teaspoon […]


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Weekly Eating Plan – Week 3

Day 1: 1,200 kcals Breakfast: 217 kcals 1 soft boiled egg 1 piece whole grain toast 1 teaspoon butter   Morning Snack: 201 kcals 3 celery sticks 3 teaspoons almond butter   Lunch: 353 kcals ½ cup black beans 1/4 cup guacamole ½ cup lettuce 1 whole wheat tortillas   Afternoon Snack: 80 kcals 1 […]


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Weekly Eating Plan – Week 2

All meals are based on approximately 1200 calories. Remember that everyone has different caloric needs so please supplement accordingly by adding an extra healthy snack during the day or increase portion sizes on vegetables or fruits. A great tip to save money and time- make extra servings at dinner for lunch the next day.  After […]


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Weekly Eating Plan – Week 1

Day One: 1,173 kcals Breakfast- 236 kcals 1 cup 2% milk ½ cup greek yogurt, plain, nonfat 2 frozen strawberries 2 frozen peach slices 1 teaspoon honey 2 ice cubes *Blend all ingredients together Morning Snack- 69 kcals 1 cup sliced watermelon Lunch- 463 kcals ½ can tuna 1 teaspoon dijon mustard 1 teaspoon mayonnaise […]


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