Pick your Number of calorie Diet Plan

2000 calories diet plan.docx (DOCX — 127 KB)

-:Here are slightly under 1,200 calories diets:-

Day One

Breakfast

• 1/2 cup plain yogourt (fat free) with 8 small/medium strawberries, 1/2 medium banana and 1/4 cup fiber one cereal made into a parfait.
• (Total: 200 cals)

Lunch

• Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on 2 slices of multigrain Dempster's Bodywise or Weight Watchers 50 calorie bread.
• 1 cup carrot sticks
• 1 nectarine
• (Total: 350 calories)

Dinner

• Portobello Mushroom Burger, marinated in 1 tbsp Aged balsamic vinagrette - broiled and served on a Whole grain (diet) bun, with lettuce, tomato, onions, 1 tbsp fat free miracle whip, 1/2 tbsp dijon)
• 8 spears of grilled asparagus
• 1 large ear of corn on the cob
• (Total: 350 calories)

Snacks throughout the day / evening

• 1 piece Weight Watchers bread, toasted with 1 tbsp fat free cream cheese (70 cals)
• 2 cups watermelon (80 cals)
• 1/2 cup Kashi Go Lean (100 cals)

All Day total: 1150.

Day Two

Breakfast

• 2 egg whites made into an omlette with 1/2 cup chopped spinach, tomato, mushroom pieces)
• 8 small/medium strawberries with 1/2 cup plain fat free yogourt.
• (Total: 150 cals)

Lunch

• Spinach salad with 1/2 cup broccoli and carrot, grated, 10 cherry tomatos, 1/2 cup corn, 1/2 cup black beans, and 1/3 cup shredded reduced fat mozzarella cheese. 2 tbsp balsamic vinagrette.
• (Total: 420 calories)

Dinner

• 4 oz lean pork, BBQ'd plain
• 1 small baked (BBQ) potato with 1 tbsp salsa and 1 tbsp fat free sour cream.
• 8 stalks grilled asparagus
• (Total: 400 calories)

Snacks throughout the day / evening

1. 1 cup special K cereal (100 calories)
2. 1 nectarine or peach

All Day total: 1140.

Day Three

Breakfast

• 1 whole egg and two egg whites cooked with 1/8 cup skim milk
• 1 cup strawberries, halved
• 1 piece calorie-reduced weight watchers toast,
• (Total: 300 cals)

Lunch

• Pizza Bagels! 1 whole wheat weight watchers bagel, toasted then topped with 1/4 cup pizza sauce, spinach, tomato, red onion, pepper, and 1/3 cup reduced fat cheese. Bake in toaster oven until cheese is melted.
• 1 nectarine
• (Total: 400 calories)

Dinner

• Spinach blueberry salad, 1/3 cup reduced fat feta cheese, 1/2 cup blueberries and a fat free balsamic vinagrette.
• 2 pieces of toasted whole wheat baguette with home made garlic spread (becel spray and crushed garlic) and 1/3 cup shredded mozzarella reduced-fat cheese.
• 1 skewer of shrimp on the BBQ (6 shrimp) to top the salad.
• (Total: 500 calories)

Snacks throughout the day / evening

• None :(

All Day total: 1200.

Day Four

Breakfast

• 1/2 cup fiber one cereal with 1/2 cup skim milk
• 3 boiled eggs - only eat the whites
• 1/2 cup strawberries
• 1 piece calorie-reduced weight watchers toast.
• (Total: 275 cals)

Lunch

• Veggie Sandwich with spinach, tomato, shredded carrot. broccoli, mushrooms, 1 tbsp fat free miracle whip and 1/2 tbsp dijon on a whole grain (burger first by President's Choice) bun.
• 2 cups watermelon and 1/2 cup blueberries
• (Total: 400 calories)

Dinner

• 8 shrimp, skewered and broiled (marinated - see below)
• Veggie skewers with 6 tomatos, 6 mushrooms, 1 cup eggplant, 1 cup zuchhini marinated (shake in a ziplock bag) in 1/2 tbsp olive oil, 1 tbsp balsamic vinegar, 2 tbsp lemon juice, fresh cilantro, basil, parsley.
• 1/2 cup wild rice
• (Total: 375 calories)

Snacks throughout the day / evening

• All Bran Bar (130 calories)

All Day total: 1180.

Day Five

Breakfast

• 1 whole egg and 2 egg whites made into an omlette with 1/8 cup skim milk, spinach, tomato and 1/4 cup reduced fat cheese sprinkled on top.
• 6 oz Orange Juice
• (Total: 330 cals)

Lunch

• 1/2 whole wheat pita stuffed Chicken Salad (1/2 small can of low-sodium light canned chicken (President's Choice Blue Menu Chunk Chicken) with 1/2 cup celery chopped and 1 tbsp fat free mayo.)
• 1 nectarine
• (Total: 325 calories)

Dinner

• 1 cup chicken breast, diced and skewered, broiled on BBQ
• 1 large ear corn
• Salad with lettuce, tomato, carrot, peppers and 1 tbsp balsamic vinagrette.
• (Total: 400 calories)

Snacks throughout the day / evening

• All Bran Bar (130 calories)

All Day total: 1185.

-:Here are slightly under 1,500 calories diets:-

1,500 Calories a day is easy and delicious when you follow this plan.

Love food, but want to lose weight? Good news! You can eat yummy food that’s low in calories, but leaves you feeling satisfied with this 5-day meal plan to help you lose weight. Each day offers you 3 meals and 2 snacks and delivers just 1,500 calories. Depending on your calorie needs, that means you can drop up to 2 pounds this week by following the plan.