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10/5/08 10:50 A

On my low days, I always cover my protein first. Breakfast, I used a whey protein shake with 1/2 a banana and 1 tablespoon of ground flax. For lunch, I use low calorie protein i.e. egg whites, tuna, shrimps, and of course chicken or turkey breast. Then I pile a lot (I mean A LOT because these are "free" food) of vegetables i.e. lettuce, spinach, cucumbers, tomatoes, jicama, etc etc to load my plate. To make my salad more tasty, I use 1/4 cup of 1% fat cottage cheese (more protein) with 1 tablespoon of balsamic vinegar. Dinner I make a hot veggie plate using summer squash, yam (sweet potatoes), cucumbers, broccoli (or cauliflower), eggplants etc etc. Sauté selected veggies with 1 teaspoon of olive oil, sprinkle some curry powder to give it a kick, a little salt and pepper to taste, then I used 4 - 5 egg whites to coat the veggies (like an omelette). You can add a little bit of canned tuna to add more protein to your meal. Top with a couple tablespoons of low sodium salsa and viola, a hot tasty veggie plate with good sauce of protein. For snacks, I use low fat cottage cheese with a little bit of peanut butter (it sounds weird but they do go well together) or 1/2 a banana with 1/2 tablespoon of peanut butter. I can keep my daily caloric intakes under 1,300 calories eating this way.

10/5/08 10:47 A

Here is my sample...

Breakfast - 1 cup Kashi go Lean crunch (190 cal)
1 cup skim milk (86 cal)

Mid Morn snack - 100 calorie yogurt (100 cal)

Lunch - Hillshire Farm deli turkey - 6 slices ( 60 calories ) lettuce , tomato and pickles (10 calories)
low cal whole wheat bread (90 cal for 2 slices)

Mid day snack - fruit (150 cal worth) banana, apple, orange, grapes whatever you like

Pre dinner snack - 100 cal bag of microwave popcorn (100 cal)

Dinner - 12 shrimp (76 cal) saute in garlic and light olive oil (125 cal)served over 1 cup of whole wheat spaghetti (174 ca) salad with lettuce, tomato, cucumber and fat free dressing (30 calories)

After dinner snack - carrots/celery/green pepper sliced and fat free ranch for dipping (50 cal)

Total for the day = 1300 calories !

I only drink water...someone once told me to NEVER drink my calories !

Good Luck !!

Edited by: STEPHANIESMOM1 at: 10/5/2008 (10:46)
ANNIEBNANNIE SparkPoints: (0)
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Posts: 861
10/5/08 10:20 A

I mix it up a bit, eating upper end one day and lower end the next. Usually, if I run that day, I'll eat upper end of my range. My range is 1200-1550 per day.
One thing that stays constant is my breakfast. I LOVE oatmeal, and eat it 6-7 days a week. I make mine with apple and cinnamon and pecans, and it is quite filling (I never need a snack to hold me over to lunch when I eat oatmeal).
Lunch is usually a WW meal...I love the rice nad beans one (310 cal) and a salad. On the days I run (usually after lunch), I eat 100gm of Source yogurt with a berry mix. After my run, 'll have a piece of fruit and water.
Dinner is usually a smaller portion of what I've cooked for my family...or sometimes a large salad with baked chicken or grilled beef on top.

10/5/08 9:49 A

I don't have a specific meal plan because I eat lots of different things each day and like a bit of variety, but my nutrition logs are public and I typically eat 1200-1300 calories a day. Not everyday is perfect, but most days I am within all my key nutrient ranges. Feel free to look at it for ideas.

10/5/08 9:46 A

Anyone else?

KAYLA200 Posts: 956
10/4/08 9:04 P

Slice of whole wheat toast with 1 tsp of peanut butter for breakfast and half a glass of 1 percent milk. (174 calories)

Medium apple for a snack (90 calories)

Salad with light dressing. Whole wheat pita stuffed with vegetables and chicken breast for lunch. (370 calories)

Strawberries and blueberries for a snack. Half a cup of each. (95 calories)

Potato wedges, burger with mustard and pickles for dinner. (520 calories)

Light yogourt. (35 calories)

Total: 1284

CLIMBERCHICK14 Posts: 11,246
10/4/08 8:58 P

~2 Egg whites
~1/4 of a single slice of fat free American cheese
~1 Thomas' light whole grain English muffin
~1/2 cup strawberries

~3 ounces skinless, boneless white meat chicken breast
~1 tbsp ketchup
~Salad (spring mix, mushrooms, grape tomatoes, cucumbers, red peppers) w/ balsamic vinegar & pepper
~1 small apple

~1 tbsp hummus
~2 small pitas
~5 carrot sticks
~5 celery stalks
~1 small pear

~1 small apple, pear or 1/2 cup grapes, strawberries
~1 packet quaker's original oatmeal w/ ground cinnamon & 1 packet sweet & low

10/4/08 8:52 P

Sometimes on my low cal days I have a hard time figuring out what to eat - with that little calories it can be a challenge to eat things that will keep you satisfied and give you enough of each nutrient but not go over.

So anyone want to share their best 1200-1300 calorie day meal plan??

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