Breakfast: 2 scrambled eggs, cooked any style with Pam spray, 1 slice of low-fat American (sandwich) cheese, 1 tablespoon of low-carb ketchup, half a grapefruit with sweetener. Calories: 290 CPF Balance in grams: 17/19/17 CPF Balance in ounces: 0.6/0.7/0.6 CPF Balance in percent: 32/36/32
Morning Snack: 1 large Apple Calories: 104 CPF Balance in grams: 28/0.5/0.3 CPF Balance in ounces: 1/0/0 CPF Balance in percent: 97/2/1
1200 Calorie Diet Plan Lunch: 100 grams / 3.5 ounces of mixed lettuce salad with 80 grams / 2.8 ounces skinless chicken breast cooked with Pam spray, 2 teaspoons 1-carb olive-oil vinegar dressing Calories: 305 CPF Balance in grams: 6/27/19 CPF Balance in ounces: 0.2/1/0.7 CPF Balance in percent: 12/52/37
Afternoon Snack: Low fat fruit yogurt (100 grams / 3.5 ounces), half a grapefruit with sweetener Calories: 146 CPF Balance in grams: 32/6.5/0.4 CPF Balance in ounces: 1.1/0.2/0 CPF Balance in percent: 82/17/1
Dinner: Chicken Fajitas: 200 grams / 7.1 ounces Chicken Breast, 5 medium fresh mushrooms, 1/2 small onion, 1 green pepper, cooked w. 1 Tablespoon olive oil Calories: 410 CPF Balance in grams: 14/50/16 CPF Balance in ounces: 0.5/1.8/0.6 CPF Balance in percent: 18/62/20
1200 calorie diet plan, day 1 totals: Calories: 1255 CPF Balance in grams: 97/103/53 CPF Balance in ounces: 3.4/3.6/1.9 CPF Balance in percent: 38/41/21
1200 Calorie Diet Plan, Day 2
Breakfast: Two eggs sunny side up, cooked with PAM spray, on top of 2 (cooked) slices of low fat ham and two slices of low-fat American (sandwich) cheese, one tablespoon of low carb Heinz Ketchup Calories: 340 CPF Balance in grams: 4/34/20 CPF Balance in ounces: 0.1/1.2/0.7 CPF Balance in percent: 7/59/34
Morning Snack: Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange Calories: 94 CPF Balance in grams: 24/1/0.3 CPF Balance in ounces: 0.8/0/0 CPF Balance in percent: 95/4/1
1200 Calorie Diet Plan Lunch: Tuna Salad with 100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of canned tuna light (in water), 1 medium tomato, one quarter onion and two tablespoons of one carb olive oil and vinegar salad dressing Calories: 286 CPF Balance in grams: 13.5/22/16.5 CPF Balance in ounces: 0.5/0.8/0.6 CPF Balance in percent: 26/42/32
Afternoon Snack: Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange Calories: 94 CPF Balance in grams: 24/1/0.3 CPF Balance in ounces: 0.8/0/0 CPF Balance in percent: 95/4/1
Dinner: 70 grams / 2.5 ounces of Spaghetti cooked al dente, 80 grams / 2.8 ounces of Tomato Pasta Sauce, 70 grams / 2.5 ounces of skinless chicken breast Calories: 418 CPF Balance in grams: 59/34/4.5 CPF Balance in ounces: 2.1/1.2/0.2 CPF Balance in percent: 61/35/5
1200 calorie diet plan, day 2 totals: Calories: 1232 CPF Balance in grams: 125/92/42 CPF Balance in ounces: 4.4/3.2/1.5 CPF Balance in percent: 48/36/16
1200 Calorie Diet Plan, Day 3
Breakfast: Mushroom omelet out of 2 eggs and 5 fresh medium mushrooms cooked with Pam spray, 1 slice of low-fat American (sandwich) cheese, 1 teaspoon low-carb Heinz ketchup Calories: 245 CPF Balance in grams: 5/20/17 CPF Balance in ounces: 0.2/0.7/0.6 CPF Balance in percent: 12/48/40
Morning Snack: 1 cup of Strawberries (152 grams / 5.4 ounces) Calories: 50 CPF Balance in grams: 12/1/0.5 CPF Balance in ounces: 0.4/0/0 CPF Balance in percent: 89/7/4
1200 Calorie Diet Plan Lunch: Chef Salad: 100 grams / 3.5 ounces of mixed lettuce salad, 1 medium tomato, 50 grams / 1.8 ounces Swiss low-fat cheese cut into small cubes, 2 slices (60 grams / 2.1 ounces) of low-fat ham cut into small pieces, two tablespoons of one carb olive oil and vinegar salad dressing Calories: 340 CPF Balance in grams: 14/25/21 CPF Balance in ounces: 0.5/0.9/0.7 CPF Balance in percent: 23/42/35
Afternoon Snack: Low Fat Fruit Yogurt, (100 grams / 3.5 ounces) Calories: 95 CPF Balance in grams: 19/4.5/0.2 CPF Balance in ounces: 0.7/0.2/0 CPF Balance in percent: 80/19/1
Dinner: 150 grams / 5.3 ounces filet mignon beef steak cooked with Pam spray and with 1 medium onion and 200 grams / 7.1 ounces of fresh spinach Calories: 445 CPF Balance in grams: 18/48/12 CPF Balance in ounces: 0.6/1.7/0.4 CPF Balance in percent: 23/62/15
1200 calorie diet plan, day 3 totals: Calories: 1175 CPF Balance in grams: 68/99/51 CPF Balance in ounces: 2.4/3.5/1.8 CPF Balance in percent: 31/45/23
1200 Calorie Diet Plan, Day 4
Breakfast: Vegetable omelet out of 2 eggs and one quarter onion, one quarter of a small red onion, 50 grams / 1.8 ounces of green (sweet) pepper cooked with Pam spray, 1 teaspoon low-carb Heinz ketchup Calories: 225 CPF Balance in grams: 10/14/15 CPF Balance in ounces: 0.35/0.5/0.5 CPF Balance in percent: 26/36/38
Morning Snack: Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange, and 50 grams / 1.8 ounces of seedless grapes Calories: 130 CPF Balance in grams: 33/1.5/0.4 CPF Balance in ounces: 1.2/0.1/0 CPF Balance in percent: 95/4/1
1200 Calorie Diet Plan Lunch: 100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of lean sirloin beef and two tablespoons of one-carb olive-oil and vinegar dressing Calories: 327 CPF Balance in grams: 6/23.5/23 CPF Balance in ounces: 0.2/0.8/0.8 CPF Balance in percent: 11/45/44
Afternoon Snack: Fresh, unsweetened Fruit Salad consisting out of half a large apple, half a large orange, and 50 grams / 1.8 ounces of seedless grapes Calories: 130 CPF Balance in grams: 33/1.5/0.4 CPF Balance in ounces: 1.2/0.1/0 CPF Balance in percent: 95/4/1
Dinner: 90 grams of brown rice with 80 grams / 2.8 ounces of canned tuna light (in water) and up to four tablespoons of soy sauce Calories: 451 CPF Balance in grams: 74/30/3 CPF Balance in ounces: 2.6/1.1/0.1 CPF Balance in percent: 69/28/3
1200 calorie diet plan, day 4 totals: Calories: 1263 CPF Balance in grams: 156/71/42 CPF Balance in ounces: 5.5/2.5/1.5 CPF Balance in percent: 58/26/16
1200 Calorie Diet Plan, Day 5
Breakfast: Salmon omelet out of 2 eggs, half a red onion, 50 grams / 1.8 ounces of fresh or frozen salmon cooked with Pam spray, 1 tablespoon of low-fat mayonnaise Calories: 330 CPF Balance in grams: 7/23/23 CPF Balance in ounces: 0.2/0.8/0.8 CPF Balance in percent: 13/43/43
Morning Snack: 1 pear Calories: 121 CPF Balance in grams: 32/0.8/0.25 CPF Balance in ounces: 1.1/0/0 CPF Balance in percent: 97/2/1
1200 Calorie Diet Plan Lunch: Cesar salad with chicken: 100 grams / 3.5 ounces of mixed lettuce salad, 80 grams / 2.8 ounces of skinless chicken breast (cooked with Pam spray), 2 Tablespoons of regular Cesar salad dressing Calories: 267 CPF Balance in grams: 6/19/18 CPF Balance in ounces: 0.2/0.7/0.6 CPF Balance in percent: 14/44/42
Afternoon Snack: Low Fat Fruit Yogurt, (100 grams / 3.5 ounces) Calories: 95 CPF Balance in grams: 19/4.5/0.2 CPF Balance in ounces: 0.7/0.2/0 CPF Balance in percent: 80/19/1
Dinner: 200 grams / 7.1 ounces cod filet cooked with 1 tablespoon of olive oil and with half a onion, 100 grams / zucchini, 1 cup (92 grams / ) sliced green (sweet) pepper, 70 grams / fresh mushrooms Calories: 353 CPF Balance in grams: 15/40/15 CPF Balance in ounces: 0.5/1.4/0.5 CPF Balance in percent: 21/57/21
1200 calorie diet plan, day 5 totals: Calories: 1166 CPF Balance in grams: 79/87/56 CPF Balance in ounces: 2.8/3.1/2.0 CPF Balance in percent: 35/39/25
1200 Calorie Diet Plan, Day 6
Breakfast: Two eggs omelet style, cooked with PAM spray, with 1 slice of low fat ham and one slice of low-fat American (sandwich) cheese, one tablespoon of low carb Heinz Ketchup Calories: 265 CPF Balance in grams: 3/23/18 CPF Balance in ounces: 0.1/0.8/0.6 CPF Balance in percent: 7/52/41
Morning Snack: Low Fat Fruit Yogurt, (100 grams / 3.5 ounces) Calories: 95 CPF Balance in grams: 19/4.5/0.2 CPF Balance in ounces: 0.7/0.2/0 CPF Balance in percent: 80/19/1
1200 Calorie Diet Plan Lunch: Low carb hamburger: 1 lean beef patty, 1 slice one slice of low-fat American (sandwich) cheese, 4 large lettuce leafs, 1 tomato and onion slice, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise Calories: 280 CPF Balance in grams: 7/26/16 CPF Balance in ounces: 0.2/0.9/0.6 CPF Balance in percent: 14/53/33
Afternoon Snack: Chicken fingers: 80 grams / 2.8 ounces of skinless chicken breast, cut into stripes, cooked with Pam spray and seasoned with salt and pepper Calories: 90 CPF Balance in grams: 0/18.5/1 CPF Balance in ounces: 0/0.7/0 CPF Balance in percent: 0/95/5
Dinner: 100 grams / 3.5 ounces of mixed salad with 170 grams / 6 ounces of lean sirloin beef cooked with two tablespoons of soy sauce, 1 tablespoon of 1 carb vinegar and olive-oil dressing Calories: 472 CPF Balance in grams: 8/52/25 CPF Balance in ounces: 0.3/1.8/0.9 CPF Balance in percent: 9/61/29
1200 calorie diet plan, day 6 totals: Calories: 1202 CPF Balance in grams: 37/124/60 CPF Balance in ounces: 1.3/4.4/2.1 CPF Balance in percent: 17/56/27
1200 Calorie Diet Plan, Day 7
Breakfast: Egg Sandwich with 1 egg, omelet style, cooked with PAM spray, 2 whole wheat toasts, two slices of sandwich cheese, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise Calories: 358 CPF Balance in grams: 30/22/17.5 CPF Balance in ounces: 1.1/0.8/0.6 CPF Balance in percent: 43/32/25
Morning Snack: Fresh, unsweetened Fruit Salad consisting out of one large apple, one large orange, and 100 grams/ 3.5 ounces of seedless grapes Calories: 250 CPF Balance in grams: 66/3/0.8 CPF Balance in ounces: 2.3/0.1/0 CPF Balance in percent: 95/4/1
1200 Calorie Diet Plan Lunch: 100 grams / 3.5 ounces spaghetti cooked al dente, 100 grams / 3.5 ounces tomato pasta sauce with mushrooms and 100 grams / 3.5 ounces lean ground beef Calories: 636 CPF Balance in grams: 83/43/14 CPF Balance in ounces: 2.9/1.5/0.5 CPF Balance in percent: 59/31/10
Afternoon Snack: Fresh, unsweetened Fruit Salad consisting out of one large apple, one large orange, and 100 grams / 3.5 ounces of seedless grapes Calories: 250 CPF Balance in grams: 66/3/0.8 CPF Balance in ounces: 2.3/0.1/0 CPF Balance in percent: 95/4/1
Dinner: Chicken Sandwich with 80 grams / 2.8 ounces of skinless chicken breast, cooked with Pam spray, 2 slices of whole wheat toast, 1 lettuce leaf, 1 slice of onion and tomato, 1 slice of low fat American (sandwich) cheese, 1 tablespoon of low-carb ketchup, 1 tablespoon of low-fat mayonnaise Calories: 330 CPF Balance in grams: 31/29/10 CPF Balance in ounces: 1.1/1.0/0.4 CPF Balance in percent: 44/41/14
1200 calorie diet plan, Day 7 totals: Calories: 1824 CPF Balance in grams: 276/100/43 CPF Balance in ounces: 9.7/3.5/1.5 CPF Balance in percent: 66/24/10
