Weight-Loss Diet Meal Plan day 9 to 13

Diet 1200 calorie menu - Day 9

• Breakfast

  • Skim milk (1 cup)
  • Whole-wheat bagel (1/2 small bagel)
  • Low-fat cream cheese (1 Tbsp.)
  • Cantaloupe (1 cup, cubed)

• Lunch

  • Spring Pea & Scallion Soup
    or
    Fresh Corn & Red Pepper Bisque
  • Whole-grain bread (1 slice)
  • Butter-Bean Spread
  • Peach (1 small)

• Snack

  • Cheesy Popcorn
  • Apricot (1 cup, halves)

• Dinner

  • Grilled Tuna with Olive Relish
    or
    Shrimp with Mango & Basil
  • Quick-cooking barley (1/2 cup)
  • Steamed cauliflower (1/2 cup)
  • Baby Spinach Salad with Raspberry Vinaigrette
  • Strawberry-Raspberry Sundaes

Diet 1200 calorie menu - Day 10

• Breakfast

  • Papaya Smoothie
  • Whole-wheat English muffin (1/2 muffin)
  • Peanut butter (2 teaspoons)

• Lunch

  • Bistro Flank Steak Sandwich
    or
    Southwestern Cheese Panini
  • Japanese Cucumber Salad

• Snack

  • Nonfat plain yogurt (1/2 cup)
  • Pineapple (1 cup, canned)

• Dinner

  • Mini Chile Relleno Casseroles
    or
    Summer Squash & White Bean Sauté
  • Grilled Tomato Gazpacho
  • Whole-wheat toast (1 slice)
  • Strawberries (1 cup)

Diet 1200 calorie menu - Day 11

 

• Breakfast

  • Oatmeal (1/2 cup, cooked)
  • Strawberries (1 cup)
  • Skim milk (1 cup)

• Lunch

  • Curried Waldorf Salad
    or
    Tuscan Tuna & White Bean Salad
  • Whole-wheat pita bread (1 medium pita)
  • Sesame Carrots

• Snack

  • Banana (1/2 cup, sliced)
  • Peanut butter (1 tablespoons)

• Dinner

  • Bistro Beef Tenderloin
    or
    Spice-Crusted Chicken Breast
  • Steamed Brussels sprouts (1 cup)
  • Brown rice (1/2 cup, cooked)
  • Pina Colada Yogurt Parfait
    or
    Farmer's Cheese & Strawberries

 

Diet 1200 calorie menu - Day 12

• Breakfast

  • Southwestern Tofu Scramble
  • Whole-wheat toast (1 slice)
  • Skim milk (1 cup)

• Lunch

  • Broccoli, Cannellini Bean & Cheddar Soup
    or
    Spicy Kidney Bean & Bell Pepper Ragout
  • Whole-wheat roll
  • Apple (1 cup, quartered)

• Snack

  • Orange (1 large)

• Dinner

  • Grilled Salmon with Mustard & Herbs
    or
    Pork Tenderloin with Fennel
  • Brown rice (1/2 cup, cooked)
  • Backyard Coleslaw
  • Pineapple (1/2 cup, fresh)

 

Diet 1200 calorie menu - Day 13

• Breakfast

  • Spinach & Tomato Omelet
  • Grapefruit (1/2)

• Lunch

  • Manhattan Crab Chowder
    or
    Chicken-Sausage & Kale Stew
  • Wheat melba crackers (1 oz.)
  • Peach (1 small)

• Snack

  • Whole-wheat pretzels (1 oz.)

• Dinner

  • Five-Spice Roasted Duck Breasts
    or
    Coconut-Lime Chicken & Snow Peas
  • Arugula & Strawberry Salad
  • Couscous Tabbouleh
  • Nonfat plain yogurt (1/2 cup)
  • Blueberries (1/2 cup)