The 3 Week Diet

The 7 Day 1200-Calorie, Heart-Healthy Meal Plan

According to hundreds of medical professionals, crash diets don’t work.

Crash diets can make you feel unwell. It can lead to long-term poor health. It may even slow down your metabolism.

That’s why we don’t advise it. If you are planning to go on a diet, then do it systematically.

Here is a 7 day 1200-calorie, Heart-Healthy Meal Plan that can help you lose weight. The menus are packed with nutrient-rich food. You’ll eat whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Day 1

BREAKFAST
1 Cup Skim Milk
1 Orange, medium
1 Cup Cheerios Cereal

MORNING SNACK
1 Cup Cantaloupe Melon

LUNCH
Five-Spice Turkey & Lettuce Wraps
1 Cup Skim Milk
4 Ounces Fresh Pineapple

AFTERNOON SNACK
2 Tablespoons Prepared Hummus
4 Ounces Carrot Sticks

DINNER
1/2 Cup Cooked Brown Rice
1/2 Cup Steamed Spinach
London Broil with Cherry-Balsamic Sauce
1 Cup Tossed Salad Mix
2 Tablespoons Low-Calorie Caesar Salad Dressing

 

Day 2

BREAKFAST
1 Cup Skim Milk
1/2 Banana, small
1 Cup Bran Flakes Cereal

MORNING SNACK
1 Ounce Low Fat Cheddar Cheese
1 Whole-Grain Rice Cake

LUNCH
1 Cup Strawberries
Chopped Greek Salad with Chicken

AFTERNOON SNACK
1 Cup Skim Milk

DINNER
1/2 Cup Cooked Couscous
3/4 Cup Steamed Broccoli
1 Peach, medium
Mustard-Crusted Salmon

 

Day 3

BREAKFAST
1/2 Cup Hot Oatmeal
1 Cup Skim Milk
1 Cup Blueberries

MORNING SNACK
1 Nectarine, medium

LUNCH
5 Green Pepper Strips
Grilled Eggplant & Portobello Sandwich
1 Cup Skim Milk
1 Cup Tossed Salad Mix
2 Tablespoons Low-Calorie Caesar Salad Dressing

AFTERNOON SNACK
6 Ounces Nonfat Plain Yogurt

DINNER
Grilled Pork Tenderloin & Apricot Salad
1/2 Cup Cooked Brown Rice
Apple Confit

 

Day 4

BREAKFAST
1 Cup Skim Milk
1 Kiwi
1 Cup Cheerios Cereal

MORNING SNACK
6 Ounces Nonfat Plain Yogurt

LUNCH
Chickpea Burgers & Tahini Sauce
1 Cup Tossed Salad Mix
2 Tablespoons Low-Calorie Caesar Salad Dressing
1 Apricot

AFTERNOON SNACK
1/2 Cup Blackberries

DINNER
1/2 Cup Cooked Brown Rice
Roasted Chicken Tenders with Peppers & Onions
1/2 Cup Steamed Asparagus
1 Cup Honeydew Melon

 

Day 5

BREAKFAST
1 Scrambled Eggs
2 Slices Reduced-Calorie Oatmeal Bran Bread
1/2 Cup Grapefruit
1 Cup Skim Milk

MORNING SNACK
1 Plum
LUNCH
1 Cup Skim Milk
Shrimp Cobb Salad
1 Apricot

AFTERNOON SNACK
6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER
1/2 Cup Steamed Potatoes
1/2 Cup Steamed Carrots
Tuscan Pork Loin
2 Tablespoons Low-Calorie Caesar Salad Dressing
1 Cup Tossed Salad Mix
1 Cup Strawberries

 

Day 6

BREAKFAST
1 Cup Skim Milk
1 Whole Grain Oat Bran Bagel
1 Ounce Fat-Free Cream Cheese

MORNING SNACK
1 Orange, medium

LUNCH
Thai Beef Salad
1 Cup Skim Milk

AFTERNOON SNACK
1 Cup Watermelon

DINNER
1/2 Cup Spinach Pasta
1 Cup Steamed Cauliflower
Oven-Fried Chicken
1/2 Cup Grapes

 

Day 7

BREAKFAST
1 Cup Skim Milk
1 Cup Multigrain Cheerios Cereal
1 Clementine

MORNING SNACK
6 Ounces Nonfat Plain Yogurt

LUNCH
3 Ounces 90%-Lean Hamburger Patty, cooked
1 Whole-Wheat Roll
Warm Red Cabbage Salad

AFTERNOON SNACK
3 Ounces Carrot Sticks
1 Ounce Low Fat Cheddar Cheese

DINNER
2 Ounces Romaine Lettuce, shredded
1 Tablespoon Low-Calorie Caesar Salad Dressing
Seared Scallops with Brandied Leeks & Mushrooms
1/2 Cup Cooked Quinoa
1 Cup Strawberries

 

image source: eatingwell.com

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