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Sample Diet 1200 calorie menu - Day 1

BREAKFAST

Dried Fruit Compote with Green Tea & Lemon

Whole-wheat toast (1 slice)

Skim milk (1 cup)

Apricot jam (1 tablespoon)

LUNCH

Herbed Zucchini Soup

 or 

Green Gazpacho

Whole-wheat pita bread (1/2 medium pita)

Peach (1 small)

SNACK

Cottage Cheese Veggie Dip

Multigrain rice cake (1 cake)

DINNER

Tilapia & Summer Vegetable Packets

 or 

Grilled Sirloin with a Coffee Bean-Peppercorn Crust

Brown rice (1/2 cup, cooked)

Steamed broccoli (1 cup)

Strawberry-Raspberry Sundaes

Diet 1200 calorie menu - Day 2

BREAKFAST

Quick Breakfast Taco

Blueberries (1 cup)

Nonfat plain yogurt (1/2 cup)

LUNCH

Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)

 or 

Greek Revival Salad

Garbanzo beans (1/2 cup)

Whole-grain bread (1 slice)

SNACK

Orange (1 large)

DINNER

Mustard-Maple Pork Tenderloin

 or 

Indonesian Tofu Satés

Braised kale (1 cup)

Quick-cooking barley (1/2 cup, cooked)

Roasted Grapes

Diet 1200 calorie menu - Day 3

BREAKFAST

Banana-Berry Smoothie

Whole-wheat English muffin (1/2 muffin)

Peanut butter (2 teaspoons)

LUNCH

BBQ Chicken Sandwich

 or 

Quick Shrimp Enchilada Bake

Romaine Salad (Marouli Salata)

Skim milk (1 cup)

SNACK

Whole-grain bread (1 slice)

Mozzarella cheese (1 oz.)

DINNER

Sausage Gumbo

 or 

Hungarian Beef Goulash

Red & White Salad

Citrus-Infused Strawberries

Diet 1200 calorie menu - Day 4

BREAKFAST

Strawberry & Cream Cheese Sandwich

Scrambled Eggs with Smoked Salmon

LUNCH

Catalan Sauteed Polenta & Butter Beans

 or 

Red Lentil Soup with a Spicy Sizzle

The EatingWell Diet House Salad

Apple (1 cup, quartered)

SNACK

Nonfat plain yogurt (6 oz.)

DINNER

Grilled Chicken Tenders with Cilantro Pesto

 or 

Kohlrabi & Ham Gratin

Baby Spinach Salad with Raspberry Vinaigrette

Lemon Lovers' Asparagus

Whole-wheat couscous (1/2 cup, cooked)

Rhubarb-Vanilla Compote

Diet 1200 calorie menu - Day 5

BREAKFAST

Bran flake cereal (1 cup)

Skim milk (1 cup)

Banana (1/2 cup, sliced)

LUNCH

BLT Salad

 or 

Asian Slaw with Tofu & Shiitake Mushrooms

Whole-wheat roll

Grapes (1 cup)

SNACK

Cucumbers & Cottage Cheese

DINNER

Salmon with Roasted Chile-Mango Sauce

 or 

Peppered Turkey with Cranberry-Grape Relish

Roasted green beans (1 cup)

Brown rice (1/2 cup, cooked)

Broiled Mango

Diet 1200 calorie menu - Day 6

BREAKFAST

Mango Lassi Smoothie

Whole-grain bread (1 slice)

Goat cheese (1 oz, soft)

LUNCH

Turkey & Tomato Panini

 or 

Turkish-Style Pizza

Apricot (1 cup, halves)

SNACK

Butter-Bean Spread

Multigrain rice cake (1 cake)

Grapes (1 cup)

DINNER

The EatingWell Taco

 or 

Chicken Fajitas

Fresh Tomato Salsa

Green Papaya Salad

Calabacitas

Pineapple Empanaditas

Diet 1200 calorie menu - Day 7

BREAKFAST

Lemon-Raspberry Muffins

 or 

Breakfast Pigs in a Blanket

Nonfat plain yogurt (1/2 cup)

Grapefruit (1/2)

LUNCH

Quinoa & Smoked Tofu Salad

 or 

Broccoli-Cheese Pie

Whole-wheat pita bread (1 medium pita)

Skim milk (1 cup)

SNACK

Whole-wheat pretzels (1 oz.)

DINNER

Turkey-Mushroom Burgers

Roasted Broccoli with Lemon

Romaine Salad (Marouli Salata)

Cinnamon Oranges

 or 

Vanilla Nectarines