Get a glimpse of what a day of eating is like during Live It! and Lose It! These easy and delicious recipes will allow you to eat well and enjoy life on your weight-loss journey.
Contents
1200-Calorie Meal Plan
Day 1
Breakfast
Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl.
Lunch
Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard and lettuce. Serve with 1 stick part-skim mozzarella string cheese and 2 kiwifruits.
Dinner
Serve 4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden; 1 cup cooked couscous; 1 cup steamed broccoli; and 1 fat-free pudding cup.
Day 2
Breakfast
Blend 1 cup frozen berries, 1/2 banana and 8 ounces fat-free milk. Spread 1/2 English muffin with 1 teaspoon light margarine.
Lunch
Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a mini whole wheat pita with lettuce and salsa; 6 ounces light yogurt; and 15 grapes.
Dinner
Brush 4 ounces boneless, skinless chicken breast with barbecue sauce and grill. Serve with 1/2 cup vegetarian baked beans and 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill.
Day 3
Breakfast
In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk. Add 1/2 apple (chopped), 1 teaspoon honey and a pinch of cinnamon.
Lunch
To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise and 1 tablespoon fat-free sour cream. Serve over lettuce. Eat with 1 banana.
Dinner
Serve 4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream; 3 cups spinach, steamed; and 1 low-fat frozen fudge bar.
Day 4
Breakfast
Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on high. Serve with 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds.
Lunch
Heat 1 cup tomato soup. Serve with a sandwich made with 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices andn lettuce. Eat with 1 cup raw veggies and 1 pear.
Dinner
Serve 3 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons). Add 3/4 cup cooked brown rice and 1/2 cup pineapple chunks in juice on the side.
Day 5
Breakfast
Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 8 ounces fat-free milk in a bowl.
Lunch
Make a quesadilla by spreading 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on high. Serve with 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections and cucumber spears.
Dinner
Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with 2 tablespoons fat-free dressing; and 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries.
Day 6
Breakfast
Toast 1 frozen waffle, spread with 1 tablespoon peanut butter and top with 1/2 sliced banana. Serve with 8 ounces fat-free milk.
Lunch
Make a tuna pita with 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard and cucumber and onion slices. Serve with 10 baby carrots and 6 ounces light yogurt mixed with 1/2 banana.
Dinner
Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through. Eat with 3 cups spinach, steamed, and 1 medium apple.
Day 7
Breakfast
Layer 1/2 toasted English muffin with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg. Serve with 1 grapefruit.
Lunch
Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup mandarin orange sections, chopped red bell peppers, red onion and scallions with 1 teaspoon vinegar. Serve over salad greens. Eat with 1 mini whole wheat pita and 1 pear.
Dinner
Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon light margarine; 1 cup steamed zucchini; and 1/2 cup pineapple chunks in juice.
1500 Calorie Diet Plan Sample Menus
This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1500 calorie diet plan:
Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)
Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch/Grain + 1 Beneficial Fat
Snack: 1 Protein Snack
Dinner: 1½ Proteins + 2 Vegetable + Leafy Greens + 2 Starch/Grain 1 Beneficial Fat
Snack: 1 Protein Snack
Daily Totals: 3½ Protein, 1 Fruit, 3 Vegetable + leafy greens, 3 Starch/Grain, 2 Protein Snacks, 2 Beneficial Fats
Daily Totals: 4 Protein, 3 Fruit, 4-5 Vegetable, 2 Starch/Grain, 1 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancer
As long as you don’t exceed the daily totals for each food group, feel free to move your portions around. But try to keep the same general pattern of three meals and at least one snack. It’s not recommended that you skip meals and then “double up” at the next one. More evenly spaced meals will help keep your energy level up, and protein at each meal (and for the afternoon snack) will help to keep you from getting too hungry.
DAY 1
Breakfast
Protein Shake made with protein powder, nonfat or low fat milk and 1 cup berries
Lunch
Large salad made with:
- Leafy greens (lettuce, spinach) – any amount
- 1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
- 4 ounces grilled chicken breast
- ½ cup (150g) cooked white beans
- 2 tablespoons (30g) reduced-calorie salad dressing
- 1 tangerine
Snack
- 1/3 cup prepared hummus
- raw vegetables sticks (cucumber, carrots, celery)
Dinner
- 6 ounces (200g) grilled salmon with lemon
- 2 cups (160g) steamed green beans with garlic
- ½ cup (150g) cooked brown rice
- Mixed leafy greens salad – any amount
- 2 Tablespoons (30g) reduced calorie salad dressing
Snack
1 single-serve (about 5 ounce/150g) Greek-style vanilla yogurt + ½ cup berries
DAY 2
Breakfast
Breakfast Bowl:
- Fresh or frozen spinach, steamed or microwaved until hot
- Topped with 2 eggs, cooked any style, and tomato salsa
- 1 cup (80g) cut melon
Lunch
Veggie and Tofu stir-fry. Sauté veggies in oil, then add tofu and seasonings:
- 1 tablespoon oil to stir-fry
- 1 cup (80g) broccoli florets
- 2 cups chopped Chinese cabbage
- 3 ounces (about ¼ block or 125g) firm tofu, cut into cubes
- Season with soy sauce, garlic, pepper and ginger
- ½ cup (150g) steamed brown rice
Snack
- 1 Protein snack bar
- Dinner
Grain salad with protein. Toss together:
- 6 ounces (200g) grilled shrimp
- ½ cup (150g) cooked quinoa
- 2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
- Dressing made with 1Tablespoon olive oil and vinegar; salt and pepper to taste
- Place on a bed of leafy greens
Snack
Decaf nonfat latte
DAY 3
Breakfast
- 1 cup (250g) plain nonfat Greek-style yogurt
- 1 cup diced mango
- Sprinkle with nutmeg
Lunch
Tuna pita pocket:
- 4 ounces (100g) tuna mixed with
- 1 Tablespoon low fat mayonnaise
- Chopped mixed veggies (i.e., green onion, cucumber, peppers)
- ½ whole grain pita bread
- Mixed leafy greens salad – any amount
- 1 Tablespoon reduced calorie salad dressing
Snack
- 2 ounces roasted turkey breast
- 2 whole grain (brown) rice cakes
Dinner
- 6 ounces (170g) grilled lean steak
- 2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C for 20 minutes)
- 2 Tablespoon olive oil (for Brussels sprouts)
- Steamed kale, spinach or Swiss chard with vinegar
- 1 medium baked sweet potato sprinkled with ginger
Snack
1 ounce roasted soy nuts
7 Day Meal Plan
Day 1
Breakfast
Untoasted muesli + reduced-fat milk + tinned apricots
Lunch
Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a tub of reduced-fat yoghurt
Dinner
Sweet potato, rocket and asparagus frittata + bean salad + multigrain bread, plus a tub of reduced-fat yoghurt mixed with frozen berries.
Day 2
Breakfast
Multigrain toast + cottage cheese, honey & banana
Lunch
Salmon potato cakes + spinach and sweet corn salad + multigrain bread
Dinner
Grilled lemon chicken wraps + green salad, plus spiced apple compote + reduced fat ice cream
Day 3
Breakfast
Wholegrain cereal flakes + reduced-fat milk + canned peaches
Lunch
Ham, cheese & salad sandwich, plus some carrot sticks
Dinner
Salmon + chickpea salad, plus a tub of reduced-fat yoghurt with fresh rockmelon
Day 4
Breakfast
Two thin slices fruit toast + a banana smoothie
Lunch
Pumpkin & chickpea salad
Dinner
Spaghetti bolognaise + a green salad + soughdough bread, plus grilled plums + a tub of reduced-fat yoghurt
Day 5
Breakfast
Wholegrain cereal flakes + reduced-fat milk + banana
Lunch
Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee or hot chocolate, made with skim milk
Dinner
Lean steak + potato + steam vegetables + multigrain bread, plus a small reduced-fat cheese & fruit platter
Day 6
Breakfast
‘Breakfast bruschetta’ with sourdough bread, avocado & tomatoes
Lunch
Medium wholemeal pita bread wrap filled with roast beef, wholegrain mustard & salad greens, plus milkshake made on reduced-fat milk
Dinner
Chicken, rocket & leek risotto + side salad, plus tinned peaches + reduced fat ice cream
Day 7
Breakfast
Multigrain toast + avocado + a poached egg and a grilled tomato
Lunch
Chicken, lettuce & mayonnaise sandwich, plus tub of reduced-fat yoghurt
Dinner
Tofu, vegetable & cashew stir-fry + hokkien noodles, plus banana smoothie made from reduced-fat milk
