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BREAKFAST:
• For breakfast, one has to eat at least 300
calories meal.

SNACK:
• For the morning snack, one has to eat at least
100 calories meal.

LUNCH:
• For Lunch, one has to eat at least 300 calories
meal.

SNACK:
• For Afternoon snack, one has to eat at least
100 calories meal

DINNER:
• For Dinner, one has to eat at least 350
calories meal
• Ensure you drink plenty of water - aim for
8-10 glasses per day.

• By using this format one can control the
calories intake and lose weight dramatically.
There wil be days that you will not equal
exactly 1200 calories but it should range 1200
to 1300 calories per day.

Example:

BREAKFAST:
• 2 Slices Whole Wheat Toast with 1 tsp Butter
• 1/2 Cup Canned Fruit Cocktail (Fruit Salad) -
in natural juice only
• 8 oz (1 cup) Trim (1%) Milk

SNACK:
• 1 Medium-Sized Banana

LUNCH:
• 6 Crackers with Low-Fat Cottage Cheese.
• Handful Mixed Nuts (Almonds, Walnuts,
Brazil nuts)
• 1 Medium Fruit (Apple, Peach, Plum, Pear,
etc)

SNACK:
• 1 cubic inch Low Fat Mozzarella (55 calories)

DINNER:
• Medium Baked Potato
• 3 oz (~85g) Sirloin Steak
• 1/2 Cup Mushrooms
• 1/4 Cup Onions
• 1 Teaspoon olive or canola oil (cooking)
• 1 Cup Mixed Vegetables
• Ensure you drink plenty of water - aim for
8-10 glasses per day.

Free Diet Plan Menus
<click here> to GO
Find out Your Menu… And More
AS SEEN ON TV