1200 Healthy Living Meal Plan - Fitness Boot Camp

1200 CALORIE HEALTHY LIVING MEAL PLAN

Qty. Measure

DAY 1 Description

Protein Carbs (gm) (gm)

Breakfast ? Green Protein Shake

1 Cup 2 Scoops 1 Cup 1 Cup 1 Cup

Blueberries, raw Protein Powder Spinach, raw Unsweetened Almond Milk Water, bottled, generic Totals:

1.07 24.00

0.86 1.00 0.00 26.93

21.01 8.00 1.09 2.00 0.00 32.10

AM Snack ? Hard Boiled Egg and Cucumber

1 Cup

Cucumber, raw, slices

1 Large

Eggs, Organic hard boiled

Totals:

0.80

2.80

6.00

0.00

6.80

2.80

Lunch ? Open Face Turkey Sandwich

1 Each

Apple - medium with peel

1/2 Cup

Avocados, sliced, raw, all varieties

1 Slice

Bread, Ezekiel Sprouted Grain

1/2 Tablespoon Dijon mustard

2 Leaves

Outer lettuce, cos or romaine, raw

3 Slices

Tomato, sliced, organic

3 Ounces Turkey breast slices, nitrate free

Totals:

0.30 1.46 4.00 0.00 0.69 0.00 21.00 27.45

21.00 6.23

15.00 0.00 1.84 0.00 0.00 44.06

PM Snack ? Hummus and Celery

2 Each

Celery ? raw stack trimmed

2 Each

Hummus, home prepared

Totals:

1.00

4.00

1.46

6.04

2.46 10.04

Dinner ? Hamburger on Portabella Mushroom with Yam

1 Patty

Beef, ground, 95% lean meat, 5% fat, patty, pan-broiled

22.19

0.00

1 Tablespoon Dijon mustard

0.00

0.00

1 Whole

Mushroom, portabella, grilled

2.10

4.26

1 Medium Salad ? med. garden with tomato, onion

1.95 14.25

1 Tablespoon Vinegar, apple cider

0.00

0.14

3/4 Cup

Yam - baked or boiled

1.50 28.20

Totals:

27.74 46.85

Actual Total for Day 1

91.38 135.85

Fats (gm) Calories

0.48 82.65

3.00 150.00

0.12

6.90

4.00 40.00

0.00

0.00

7.60 279.55

0.00 14.00 5.00 70.00 5.00 84.00

0.50 10.70

0.5.0 0.00 0.17 0.00 0.00 11.87

81.00 116.80 80.00

7.50 9.52 12.00 75.00 381.82

0.00 20.00 2.58 53.10 2.58 73.10

5.11 0.00 0.17 0.60 0.00 0.15 6.03

33.07

141.04 15.00 21.84 74.00 3.15 118.50 373.53

1192.00

Qty. Measure

1200 CALORIE HEALTHY LIVING MEAL PLAN

DAY 2

Protein Carbs

Description

(gm) (gm)

Breakfast ? Oatmeal Topped with Cinnamon, Nuts and Fruit

1/2 Cup

Cereals, oats, slow cooking

1/2 Teaspoon Cinnamon

1/2 Ounce

Nuts, walnuts, raw

1/2 Ounce

Seeds, chia seeds, ground

1/2 Cup

Strawberry halves, raw

Totals:

2.71 11.22

0.15

2.70

2.13

1.92

2.21

6.22

0.51

5.84

7.72 27.89

AM Snack ? Apple with Goat Cheese

1/2 Each

Apple, medium with peel

0.15

1/2 Ounce

Cheese, goat, soft type

2.63

Totals:

2.78

Lunch ? Spinach Salad with Beans and Egg

1/4 Cup

Chickpeas cooked

3.63

1/2 Cup

Cucumber - raw, slices

0.40

1 Large

Egg, Organic hard-boiled

6.00

1/3 Tablespoon Lemon juice

0.03

1/4 Cup

Lentils, boiled, no salt

4.46

1/2 Cup

Mushroom pieces, raw

1.08

4 Large

Olives

0.15

1/2 Cup

Pepper ? sweet bell, all colors, chopped

0.60

1 Tablespoon Salad dressing, home recipe, vinegar and oil 0.00

3 Cups

Spinach, raw

2.57

Totals:

18.93

10.50 0.13 10.63

11.24 1.40 0.00 0.43 9.96 1.15 1.10 4.6 0.4 3.27 33.56

PM Snack ? Yogurt Parfait

3/4 Cup

Blueberries, raw

5 Almonds Nuts, almonds, raw

1/2 Tablespoon Seeds, flaxseed, ground

4 Ounces Yogurt, Greek, non-fat, plain

Totals:

0.80 1.06 1.10 12.00 14.97

15.76 0.99 1.73 4.67 23.14

Dinner ? Shrimp and Kamut Spaghetti

1/2 Cup

Kamut pasta

1/3 Tablespoon Garlic powder

1/2 Tablespoon Olive oil - pure

4 Ounces Shrimp - boiled or steamed

1/2 Cup

Tomato, diced

1/2 Cup

Zucchini, drained

Totals:

2.84 0.47 0.00 23.68 0.00 0.00 26.99

16.75 2.03 0.00 0.00 4.00 3.00 25.78

Evening Snack ? Kiwi Fruit

1 Fruit

Kiwi fruit

Total:

0.87 11.14 0.87 11.14

Actual Total for Day 2

72.25 132.14

Fats (gm) Calories

1.06 0.10 9.13 4.36 0.23 14.88

64.35 9.00 91.56 69.46 24.32 258.69

0.25 40.50 2.99 37.99 3.24 78.49

1.06 0.00 5.00 0.00 0.19 0.12 1.88 0.10 8.02 0.35 16.72

67.24 7.00 70.00 1.33 57.42 7.70 20.24 19.00 71.84 20.70 342.47

0.36 61.99 2.53 28.90 2.53 32.04 0.00 66.67 5.42 189.59

0.52 77.28

0.03

9.32

7.00 65.00

1.20 112.00

0.00 19.00

0.00 14.40

8.75 297.00

0.40 0.40

49.40

46.36 46.36

1212.61

1200 CALORIE HEALTHY LIVING MEAL PLAN

Qty. Measure

DAY 3 Description

Protein Carbs (gm) (gm)

Breakfast ? Toast with Cashew Butter and Grapefruit

1 Slice

Bread, Ezekiel Sprouted Grain

4.00

1/2 Large

Grapefruit (approx. 4-1/2" dia.), raw, pink 1.05

1/2 Tablespoon Nuts, cashew butter, raw

1.40

Totals:

6.45

15.00 13.41

2.21 30.62

AM Snack ? Yogurt Parfait

1/2 Tablespoon Seeds, flaxseed, ground

1/2 Cups

Strawberry halves, raw

3 Ounces Yogurt, Greek, non-fat, plain

Totals:

1.10 0.51 9.00 10.61

1.73 5.84 3.50 11.07

Lunch ? Pita Filled with Tuna, Feta, Veggies and Dressing

1/2 Pita

Large (6-1/2" dia.) spelt

1/4 Cup

Feta cheese, crumbled

4 Large

Olives, ripe

2 Tablespoon Salad dressing, Italian dressing,

2 Leaves

Spinach, raw

3 Ounces Tuna, in water

1/4 Cup

Tomato, diced

Totals:

3.14 5.33 0.15 0.08 0.57 15.00 0.00 24.27

17.60 1.53 1.10 1.88 0.73 0.00 2.00 24.84

PM Snack ? Hummus, Crackers and Celery

4 Each

Celery, raw stalk, trimmed

3 Tablespoons Hummus, home prepared

2 Each

Wasa Crackers, light rye

Totals:

2.00

8.00

2.19

9.05

1.00

7.00

5.19 24.05

Dinner ? Spaghetti with Salmon and Veggies

1/2 Cup

Chopped broccoli

1 Tablespoon Cheese, parmesan, grated

1/3 Tablespoon Garlic powder

1/2 Tablespoon Olive oil, pure

1.5 Ounces Salmon, broiled

1/2 Cup

Spaghetti, kamut

1/4 Cup

Tomato, diced

Totals:

1.86 1.92 0.47 0.00 9.40 3.73 0.00 17.38

5.60 0.20 2.03 0.00 0.00 18.58 1.00 27.41

Evening Snack ? Grapes and Pumpkin Seeds

15 Each

Grapes, red

1/2 Ounce

Seeds, pumpkin raw

Totals:

0.30

6.15

4.67

1.90

4.97

8.05

Actual Totals for Day 3

68.87 126.05

Fats (gm) Calories

0.50 80.00 0.17 53.12 3.95 46.96 4.62 180.08

2.53 32.04 0.23 24.32 0.00 50.00 2.76 106.36

0.83 7.98 1.88 5.60 0.08 1.00 0.00 17.37

85.12 99.00 20.24 56.00 4.60 90.00 9.50 364.46

0.00 40.00 3.87 79.65 0.00 30.00 3.87 149.65

0.32 1.43 0.03 7.00 5.25 0.38 0.00 14.41

27.30 21.55 9.32 65.00 87.00 86.80 4.75 301.72

0.15 5.97 6.12

49.15

30.00 73.99 103.99

1206.27

Qty. Measure

1200 CALORIE HEALTHY LIVING MEAL PLAN

DAY 4

Protein Carbs

Description

(gm) (gm)

Breakfast ? Cereal with Milk and Fruit

1/2 Each

Banana, medium 8"

1 Cup

Kashi GOLEAN Cereal

1 Cup

Unsweetened Almond Milk

Totals:

0.60 13.00

1.00 14.60

13.35 30.00

2.00 45.35

AM Snack ? Apple Topped with Almond Butter

1/2 Tablespoon Almond Butter, raw

1/2 Each

Apple, medium with peel

Totals:

1.20 0.15 01.35

1.70 10.50 12.20

Lunch ? Veggie Burger in Pita

1/4 Cup

Avocados, sliced, raw

1/2 Pita

Large (6-1/2" dia.), spelt

1 Tablespoon Salad dressing, Italian dressing

2 Leaves

Spinach, raw

1 Patty

Veggie burgers

1/4 Cup

Tomato, diced

Totals:

0.73 3.14 0.04 0.57 10.99 0.00 15.47

3.11 17.60

0.94 0.73 9.99 2.00 34.37

PM Snack ? Kiwi and Almonds

1 Fruit

Kiwi fruit

8 Almonds Nuts, raw

Totals:

0.87 11.14

1.70

1.58

2.57 12.72

Dinner ? Grilled Salmon and Veggies

8 Spears

Asparagus, baked

1/1 Ounce

Cheese, feta

3 Ounces Fish, salmon, wild

1/3 Tablespoon Olive oil, pure

1 Small

Sweet potato, baked in skin

Totals:

3.54 2.01 21.62 0.00 1.21 28.38

2.30 0.58 0.00 0.00 12.43 15.31

Evening Snack ? Yogurt Parfait

1/2 Cup

Blueberries, raw

1/2 Tablespoon Seeds, flaxseed, ground

1 Container Yogurt, plain, (8 oz.)

Totals:

Actual Totals for Day 4

0.54 1.10 13.01 14.64

77.01

10.51 1.73

17.43 29.67

149.62

Fats (gm) Calories

0.30 52.50 1.00 140.00 4.00 40.00 5.30 232.50

4.75 50.50 0.25 40.50 5.00 91.00

5.35 0.83 2.80 0.08 4.41 0.00 13.47

58.40 85.12 28.00 4.60 123.90 9.50 309.52

0.40 46.36 4.05 46.24 4.45 92.60

0.50 3.02 6.91 4.66 0.09 15.18

21.60 37.42 154.70 43.29 54.00 311.01

0.24 2.53 0.41 3.18

46.58

41.33 32.04 127.12 200.49

1237.12

1200 CALORIE HEALTHY LIVING MEAL PLAN

Qty. Measure

DAY 5 Description

Protein Carbs (gm) (gm)

Breakfast ? Cereal Topped with Fruit and Walnuts

1/2 Cup 1/2 Cup

1/2 Ounce 1 Cup

Blueberries, raw Cereal ready-to-eat, KASHI GOLEAN

Nuts, walnuts, raw Unsweetened Almond Milk Totals:

0.54 10.51

5.22 11.60

2.13

1.92

1.00

2.00

8.89 26.02

AM Snack ? Crackers with Cheese

1 Ounce

Cheese, goat, soft type

2 Each

Wasa crackers, light rye

Totals:

5.25

0.25

2.00 14.00

7.25 14.25

Lunch ? Stuffed Turkey Meatballs and Lentils

1/2 Cup

Broccoli, lightly steamed

1/4 Cup

Lentils, boiled, no salt

1/4 Cup

Mushroom pieces, raw

1/2 Tablespoon Olive oil, pure

4 Tablespoons Tomato sauce, no salt added

3 Each

Turkey Meatballs

Totals:

2.85 4.46 0.54 0.00 0.78 15.00 23.64

4.92 9.96 0.57 0.00 4.45 6.00 25.91

PM Snack ? Yogurt Parfait

1/2 Cup

Raspberries, raw

1/2 Ounce

Seeds, chia seeds ground

1/2 Container Yogurt, plain, low fat (4 oz.)

Totals:

0.74

7.34

2.21

6.22

5.93

7.96

8.88 21.51

Dinner ? Salmon, Rice, Eggplant Topped with Cheese

1 Tablespoon Cheese, parmesan, grated

1/2 Cup

Eggplant, boiled, drained, no salt (1" cubes)

1/2 Tablespoon Olive oil, pure

1/2 Cup

Rice, brown, long-grain, cooked

1.5 Ounces Salmon, broiled

Totals:

1.92 0.41 0.00 2.52 9.40 14.25

0.20 4.32 0.00 22.39 0.00 26.91

Evening Snack ? Grapes and Nuts

15 Each

Grapes, red

5 Almonds Nuts, almonds, raw

Totals:

0.40

8.20

1.06

0.99

1.46

9.19

Actual Totals for Day 5

64.38 123.79

Fats (gm) Calories

0.24 41.33

0.38 9.13 4.00 13.75

56.80 91.56 40.00 229.69

5.98 75.98 0.00 60.00 5.98 135.98

0.11 0.19 0.06 7.00 0.12 6.00 13.48

25.76 57.42 3.85 65.00 22.20 150.00 324.23

0.40 31.98 4.36 69.46 1.75 71.19 6.51 172.63

1.43 0.11 7.00 0.88 5.25 14.67

21.55 17.32 65.00 108.22 87.00 299.10

0.20 2.53 2.73

57.12

40.00 28.90 68.90

1230.52

1200 CALORIE HEALTHY LIVING MEAL PLAN

Qty. Measure

DAY 6 Description

Protein Carbs (gm) (gm)

Breakfast ? Eggs on Toast and Fruit

1 Slice

Bread, Ezekiel Sprouted Grain

1/4 Cup

Egg substitute, liquid

1 Large

Egg, whole, hard-boiled

1/2 Large

Grapefruit, raw, pink (approx. 4-1/2" dia.)

Totals:

4.00 7.53 6.29 1.05 18.87

15.00 0.40 0.56

13.41 29.37

AM Snack ? Cucumber and Pistachios

1/2 Cup

Cucumber, raw, slices

1/2 Ounce

Nuts, pistachio nuts, raw

Totals:

0.40

1.40

2.92

3.96

3.72

6.76

Lunch ? Salmon Salad and Soup (Add Extra Veggies to Salad)

1 Large

Salad, garden with tomato and onion

3 Ounces Salmon, broiled

2 Each

Wasa Crackers, light rye

1/2 Cup

Amy's Organic Minestrone Soup

Totals:

2.60 18.81

2.00 1.50 24.91

19.00 0.00

14.00 8.50 41.50

PM Snack ? Apple and Cottage Cheese

1/2 Each

Apple, medium with peel

1/2 Cup

Cheese, cottage, low fat, 1% milk fat

Totals:

0.15 14.01 14.16

10.50 3.05 13.55

Dinner ? Chicken, Veggies and Sweet Potato

1 Cup

Broccoli, chopped, steamed

3 Ounces Chicken breast, white meat

1/2 Cup

Pepper, sweet bell, all colors, chopped

1/2 Cup

Sweet potato, baked in skin, no salt

Totals:

3.71 19.50

0.60 2.01 25.82

11.20 0.00 4.60

20.71 36.51

Evening Snack ? Sunflower Seeds and Blackberries

1/2 Cup

Blackberries, raw

1/2 Ounce

Seeds, sunflowers, raw

Totals:

1.00

6.92

2.71

3.37

3.71 10.29

Actual Totals for Day 6

90.79 136.59

Fats (gm) Calories

0.50 80.00 2.08 52.71 5.30 77.50 0.17 53.12 8.05 263.33

0.00

7.00

6.30 78.95

6.30 92.95

0.80 10.50

0.00 0.50 11.80

98.00 174.00 60.00 45.00 377.00

0.25 40.50 1.13 81.36 1.38 121.86

0.64 54.60 1.20 93.00 0.10 19.00 0.15 90.00 2.09 256.60

0.35 6.97 7.32

36.94

30.96 81.48 112.44

1217.18

1200 CALORIE HEALTHY LIVING MEAL PLAN

Qty. Measure

DAY 7 Description

Protein Carbs (gm) (gm)

Breakfast ? Eggs and Berries

1/2 Cup

Blueberries, raw

2 Large

Eggs, organic

Totals:

0.54 12.00 12.54

10.51 0.00 10.51

AM Snack ? Apple Topped with Peanut Butter

1/2 Each

Apple, medium with peel

1/2 Tablespoon Peanut butter, natural

Totals:

0.15 10.50

2.00

1.75

2.30 22.75

Lunch ? Veggie Burger in Pita

1/4 Cup, sliced Avocados, raw, all varieties

1/2 Pita

Large (6-1/2" dia.) spelt

1/3 Tablespoon Garlic powder

1/2 Cup

Mushroom pieces, raw

1/2 Tablespoon Olive oil, pure

2 Tablespoons Onion, chopped

1 Patty

Veggie burger

Totals:

0.73 3.14 0.47 1.08 0.00 0.20 10.99 16.60

3.11 17.60 2.03 1.15 0.00 1.80 9.99 35.68

PM Snack ? Nuts and Veggie 8 Almond Nuts, almonds, raw 1 Medium Peppers, sweet, green, raw Totals:

1.70

1.58

1.02

5.52

2.72

7.10

Dinner ? Halibut, Broccoli and Cauliflower with Rice

1/2 Cup

Broccoli, chopped, steamed

1/2 Cup

Cauliflower, steamed (1" pieces)

3 Ounces

Fish, halibut, Pacific, cooked

1/2 Tablespoon Olive oil, pure

1/2 Cup

Rice, brown, long-grain, cooked

Totals:

1.86 1.14 22.69 0.00 2.52 28.20

5.60 2.55 0.00 0.00 22.39 30.53

Evening Snack ? Yogurt Parfait

1/2 Cup

Raspberries, raw

1/2 Tablespoon Seeds, flaxseed, ground

1 Container Yogurt, plain (8 oz.)

Totals:

0.74 1.10 13.01 14.84

7.34 1.73 17.43 26.51

Actual Totals for Day 7

77.06 122.58

Fats (gm) Calories

0.24 10.00 10.24

41.33 140.00 181.32

0.25 40.50 4.08 47.50 4.58 128.50

5.35 0.83 0.03 0.12 7.00 0.00 4.41 17.75

58.40 85.12

9.32 7.70 65.00 8.00 123.90 357.44

4.05 46.24 0.20 23.80 4.25 70.04

0.32 0.28 2.50 7.00 0.88 10.98

27.30 14.26 119.00 65.00 108.22 333.78

0.40 2.53 0.41 3.34

50.88

31.98 32.04 127.12 191.14

1221.73

1200 CALORIE HEALTHY LIVING MEAL PLAN

Qty. Measure

DAY 8 Description

Protein Carbs (gm) (gm)

Breakfast ? Eggs, Nuts and Fruit with Cinnamon

1/2 Teaspoon Cinnamon

2 Large

Eggs, organic

1/2 Ounce

Nuts, walnuts, raw

1/2 Cup

Strawberry halves, raw

Totals:

0.15 12.00 2.13 1.51 14.79

2.70 0.00 1.92 5.84 10.46

AM Snack ? Kiwi 1 Fruit

Kiwi fruit Totals:

0.87 11.14 0.87 11.14

Lunch ? Chicken and Bean Salad

1/2 Cup

Beans, adzuki, boiled, no salt

3 Ounces Chicken breast, white meat

1 Cup

Green salad with raw vegetables

1 Tablespoon Italian salad dressing

Totals:

8.65 19.50 1.00 0.04 29.19

28.49 0.00 4.00 0.94 33.42

PM Snack ? Yogurt and Fruit

1/2 Cup

Blueberries, raw

8 Ounces Yogurt, Greek, non-fat, plain

Totals:

0.54 18.00 18.54

10.51 7.00 17.51

Dinner ? Shrimp, Spaghetti and Vegetables

1 Tablespoon Cheese, parmesan, grated

1 Tablespoon Olive oil, pure

3 Ounces Shrimp, boiled or steamed

1/2 Cup

Spaghetti, Kamut

1/2 Cup

Tomato, diced

1/2 Cup

Zucchini, boiled, drained

Totals:

1.92 0.00 17.76 3.73 0.00 0.00 23.41

0.20 0.00 0.00 18.58 4.00 3.00 25.78

Evening Snack ? Cheese and Crackers

1 Ounce

Cheese, goat, semi soft

2 Each

Wasa Crackers, light rye

Totals:

5.25

0.25

2.00 14.00

7.25 14.25

Actual Totals for Day 8

94.05 112.56

Fats (gm) Calories

0.10 10.00

9.13 0.23 19.46

9.00 140.00 91.56 24.32 264.88

0.40 46.36 0.40 46.36

0.12 147.20 1.20 93.00 0.00 22.00 2.80 28.00 4.12 290.20

0.24 41.33 0.00 100.00 0.24 141.32

1.43 14.00

0.90 0.38 0.00 0.00 16.71

21.55 130.00 84.00 86.80 19.00 14.40 355.75

5.98 0.00 5.98

46.89

75.98 60.00 135.98

1234.49

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