1200 kCal

Option 1

Breakfast (301 calories)

  • 1/2 cup oat meal

  • 1/2 cup blue berries

  • 1 tbsp walnuts

Snack (149 calories)

  • 1/2 cup cottage cheese

  • 1 pear

Lunch (342 calories)

  • Cucumber Tomato Salad with Tuna

    • 2 tomatoes

    • 1 cup shredded lettuce

    • 1 cucumber (8-1/4")

    • 1 can of tuna

  • 1 banana


Snack (145 calories)

  • 1/2 cup carrot sticks

  • 1 hard boiled egg

  • 4 whole wheat crackers

Dinner (304 calories)

  • 1/2 cup cooked brown rice

  • 3 oz ground beef


Days Total calories: 1241 calories

Option 2

Breakfast (185 calories)

  • 1/2 cup plain yogurt

  • 1/2 cup berries

Lunch 409 (calories)

  • 4oz salmon

  • 7 Asparagus spears

  • 2 tbs tartar sauce

  • 1 cup cooked brown or white rice

Snack (190 calories)

  • 2 apple

Dinner (436 calories)

  • 4oz ground turkey burger

  • 2 cup lettuce

  • 1/2 cup tomato

  • 1/2 cup cucumber

  • 1/4 cup cheddar cheese

Days Total calories: 1248 calories


Option 3

Breakfast (402 calories)

  • 1/2 cup raspberries

  • 1/2 cup plain greek yogurt


Lunch (290 calories)

  • 4 oz chicken breast

  • 1 1/2 cup broccoli

  • 1/4 cup cooked rice


Snack (95 calories)

  • 1 apple


Dinner (416 calories)

Taco Salad:

  • 5 oz ground beef

  • 2 cup lettuce

  • 1/4 cup salsa

  • 1/8 cup cheddar cheese


Days Total calories: 1203 calories