1200 Calorie Sample 7 Day Diet Based on a Summer Menu
One of the best things about summer is the abundance of fresh fruits and vegetables. During summer months I usually try to eat more of those and I rarely eat hot food. Generally I eat a lot of salads, fresh fruits, sandwiches and wraps. And don’t forget frozen yogurt and popsicles of course. We also tend to eat more grilled and barbecue foods. I created this low calorie menu based on most popular summer foods with a lot stuff that summer has to offer. I also strongly believe in rewarding yourself with treats, that’s why everyday includes some kind of summer treat like a smoothie, frozen yogurt etc. Life would be too harsh if we weren’t allowed to indulge ourselves a bit.
Remember to always drink a lot of water and instead of drinking soda, drink sparkling water with lemon or unsweetened iced-tea.
To prepare salads use only low calorie dressings with no more than 60 kcal per serving (usually 1 Tbsp) or if you make your own dressing try to don’t add more than ½ Tbsp of oil (60 kcal) per portion.
For frying and sautéing use Pam or other low calorie spray.
Monday1,150 kcal |
Breakfast |
6 oz plain fat free Greek yogurt + ½ cup mixed berries + 1 whole wheat toast |
220 kcal |
Snack |
1 cup sliced raw vegetables (eg. red pepper, carrots, cucumber) + ¼ cup hummus |
200 kcal |
|
Lunch |
½ cup tuna salad with grapes + 1 whole wheat toast + side green salad w/ low fat dressing |
300 kcal |
|
Snack |
Edy’s Lemonade Fruit bar |
80 kcal |
|
Dinner |
Pasta primavera (eg. Kashi) w/ 2 Tbsp parmesan + sparkling water w/ lemon |
350 kcal |
|
Tuesday1,240 kcal |
Breakfast |
1/2 cup egg whites + ¼ cup cooked spinach on an English muffin |
200 kcal |
Snack |
3 slices light Wasa bread + 1 light laughing cow + ½ tomato + 4 radishes |
150 kcal |
|
Lunch |
Large Greek salad with Feta cheese and half pita bread |
350 kcal |
|
Snack |
½ cup frozen yogurt + ¼ selected fruits |
160 kcal |
|
Dinner |
Tilapia with mango salsa + ½ cup cooked rice + Unsweetened iced-tea |
380 kcal |
|
Wednesday1,240 kcal |
Breakfast |
½ cup muesli + 1 cup skim milk + ½ cup fresh fruit |
340 kcal |
Snack |
1 cup watermelon cubes |
50 kcal |
|
Lunch |
Macaroni salad |
350 kcal |
|
Snack |
Mango and pineapple smoothie |
150 kcal |
|
Dinner |
6 oz salmon + 1 cup mixed greens salad + sparkling water w/ lemon |
350 kcal |
|
Thursday1,160 kcal |
Breakfast |
2 egg omelette with ½ cup red pepper + 1 whole wheat toast |
240 kcal |
Snack |
1 oz Tostito Scoops – baked tortilla chips (16 chips) + ½ cup fresh tomato salsa |
140 kcal |
|
Lunch |
1 cup Gazpacho + 2 slices whole wheat bread |
250 kcal |
|
Snack |
Edy’s Creamy Coconut Fruit bar |
120 kcal |
|
Dinner |
Shrimp tacos (3 corn tacos, 3 oz shrimp, 3 Tbsp guacamole) + ½ cup black beans + Unsweetened lemonade |
410 kcal |
|
Friday1,240 kcal |
Breakfast |
6 oz plain fat free Greek yogurt + ½ cup mixed berries + 1 whole wheat toast |
220 kcal |
Snack |
1 cup homemade summer fruit cup (watermelon, pineapple, mango, grapes etc) + 10 almonds |
160 kcal |
|
Lunch |
Sushi – California Roll (6 pc) + ½ cup Edamame |
350 kcal |
|
Snack |
½ cup frozen yogurt + ¼ selected fruits |
160 kcal |
|
Dinner |
1 slice vegetable pizza (or better 1/3rd Kashi Mediterranean pizza) + side salad w/ low fat dressing + Sparkling water w/ lemon |
350 kcal |
|
Saturday1,220 kcal |
Breakfast |
½ cup muesli + 1 cup skim milk + ½ cup fresh fruit |
340 kcal |
Snack |
½ sliced avocado + 3 light Wasa bread |
200 kcal |
|
Lunch |
1 veggie burger patty + Arnold’s Sandwich thin + Unsweetened Iced-tea |
250 kcal |
|
Snack |
Edy’s Mango Fruit bar |
80 kcal |
|
Dinner |
Al Fresco chicken sausage sautéed with 1 cup vegetables (eg. zucchini, peppers, onions, tomatoes, eggplant, asparagus etc.) + ½ cup pasta |
350 kcal |
|
Sunday1,240 kcal |
Breakfast |
1/2 cup egg whites + ¼ cup cooked spinach on an English muffin |
200 kcal |
Snack |
1 cup homemade summer fruit cup (watermelon, pineapple, mango, grapes etc) + 10 almonds |
160 kcal |
|
Lunch |
Waldorf Chicken Salad on Arnold’s Sandwich thin |
400 kcal |
|
Snack |
Edy’s Lemonade Fruit bar |
80 kcal |
|
Dinner |
Hamburger (3oz grilled lean beef patty) + 1 whole wheat hamburger bun + 1 cup grilled zucchini + 1 fresh medium grilled corn on the Cobb without butter + Unsweetened Iced-tea |
400 kcal |
Mango and Pineapple Smoothie:
½ cup frozen mango
½ cup frozen pineapple
3 oz Greek vanilla yogurt
Add everything to a blender and process until smooth. Add some cold water if necessary.
