1200 Day 1		1200 Day 2	1200 Day 3
Breakfast		Breakfast	Breakfast
1  plain waffle		1/2 cup oatmeal, cooked	2 pancakes,  4" round
1 T   maple  syrup		2 tsp, brown sugar	1 T fruit spread or maple syrup
1 tsp  butter or margarine		1 cup skim milk	Morning Snack
8 oz   water or caffeine		1 cup orange juice	1 cup skim milk
free non-caloric beverage			1 slice peach
Lunch		Lunch	Lunch
1 cup skim milk		1 oz turkey breast	1  salad with mixed greens
1 salad with romaine lettuce		mustard or fat free	1 T fat free dressing
1/4  cup carrots, green peppers,		mayonnaise	6 saltine crackers
cabbage, celery		2 slices whole wheat bread	3 oz tuna fish, albacore,
1T lite salad dressing		1 apple	water packed
			1 apple
Afternoon Snack		Afternoon Snack	Afternoon Snack
1/2 cup sliced strawberries		1/2 cup skim milk	1/2 oz chocolate
6 oz fat free flavored yogurt		1 cup strawberries	(about 4 chocolate kisses)
Dinner		Dinner	Dinner
3 oz sirloin steak lean only,		2 oz chicken breast, no skin,	1 cup cooked pasta
broiled or grilled without added fat		baked, broiled, or grilled
			1/2 cup spaghetti sauce,
			meatless
1 cup rice		1 small baked potato	1 green salad
1 tsp butter or margarine		2 tsp butter or margarine	1 T fat free dressing
1 cooked carrot		1 cup green beans
2 T mixed green salad,		1 mixed green salad
fat free dressing		2 T fat free dressing
Evening Snack		Evening Snack	Evening Snack
1 medium orange		Low fat milkshake made with:	1 cup skim milk
		1 cup skim milk	1 whole graham cracker
		1 cup fat free ice cream	3 cups light popcorn
1200 Day 4		1200 Day 5	1200 Day 6
Breakfast		Breakfast	Breakfast
1/2  orange juice		1/2  English muffin	1 bagel
1/2 cup cereal		1 egg poached	1 T light cream cheese
1 cup skim milk		1/2 grapefruit	1 cup orange juice
1 cup strawberries		1 cup skim milk
Morning Snack		Morning Snack	Morning Snack
2 tsp reduced fat peanut butter		1  pear	6 oz fat, flavored yogurt
2 rice cakes
Lunch		Lunch	Lunch
1 cup vegetables soup		2 oz turkey breast or	2 oz  lean hamburger,
		lean ham	grilled or broiled
1 green salad		1/2 large whole grain pita	1 T ketchup
2 T fat free salad dressing		2 carrots	1 hamburger bun
1 cup skim milk		1 cup skim milk	1/2 tomato, sliced
6 saltine crackers		Afternoon Snack	1/4 green pepper, sliced
Afternoon Snack		1 peach	1 cup skim milk
1 apple
Dinner		Dinner	Dinner
1 piece or (5) oz flounder or other		2 slices cheese pizza	1 cup angle hair pasta
white fish, baked, baked, broiled grilled		1 large mixed green salad	2 oz boiled shrimp
1 medium baked potato		1 T fat free salad dressing	1 tsp olive oil with garlic
			on pasta
1 green salad			1 mixed green salad
1 T free salad dressing			1 T fat free salad dressing
			1/2 cup cooked green beans
1200 Day 7
Breakfast
1  slice French toast
1 cup fresh blue berries
1 cup skim milk
Morning Snack
1  medium orange
Lunch
1/4 cup cottage cheese
1 green salad
1 T fat free dressing
1 whole wheat roll
1 cup skim milk
1./2 sliced carrots
Dinner
3 oz baked or broiled cod
1 cup noodles
2 tsp butter or margarine
1/2 cup applesauce
1 cup mixed vegetables