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Day 2 1300-1500 calorie meal plan

Posted May 13 2008 12:33pm

If you have any question on where to purchase any of the ingredients or what brand or

type of food I am talking about, please e-mail me your questions.

I noticed that I am a person who eats when they are bored and not necessarily because I

am hungry. So when I am aware that I am eating just to eat, I stick a piece of sugar free

gum in my mouth.

This day is under the calorie amount so up your portions for lunch or supper if you want to. Or grab a cheese

stick or left overs from Day 1.

Day 2

Remember to take your multi-vitamin. How much water did you drink on Day 1?

Breakfast: ½ Cup Egg Beaters with ¼ cup 2% Mexican cheese and 3 TBSP green chilies, coffee, 24 oz water

AM Snack: Medium size apple sliced with 2 TBSP Real 100% Creamy Peanut Butter. (This PB is found in the diary section of the grocery store. The trick to lower the calories on this PB is to skim the oil off the top on the PB. It greatly reduces the calories on the PB. You will get use to the dryness of it. It's peanut butter for cryin? out loud—-enjoy!)

24oz water

Lunch: Whitefish w/Roasted Asparagus


1 lb fresh or frozen whitefish fillets (You can use other white- flesh fish fillets, that are about 1/2′? thick)

½ Cup chopped onion

½ cup chopped carrot

¼ cup reduced-sodium chicken broth

2 cloves minced garlic

¼ tsp salt

¼ tsp paprika

¼ tsp black pepper

12 oz fresh asparagus spears, trimmed and sliced (1 ½ cups)

Thaw fish, if frozen. Rise fish; pat dry. Cut fish into 4 serving-size portions; set aside. In a 2-quart rectangular baking dish stir together onion, carrots, broth, and garlic. Top with fish fillets, tucking under any thin edges. Sprinkle with salt, paprika, and pepper. Top with asparagus.

Bake, covered, in a 450 degree oven for 15-20 minutes or until fish flakes easily when tested with a fork. Serve fish with the vegetables.

Serves 4

24 oz water

2 pm snack: 24 oz water, ½ cup Fiber One twig style cereal. (I like to eat this dry, like a trail mix. When I am not dieting I add raisins and m n? m's to it. It is an easy way to get more fiber in my diet.)

4pm snack: Sunset Parfait


½ cup sliced strawberries

6 oz Fat Free Yoplait yogurt

¼ cup Kashi go Lean cereal Honey with Flax

Layer the strawberries, yogurt and cereal in a stemmed dessert glass.

24 oz water

Supper: Low Carb BBQ Chicken Salad


Low Carb BBQ Sauce:

8 oz can tomato sauce

2 TBSP white vinegar

2 TBSP chopped fresh parsley

1 tsp Worcestershire Sauce

1 tsp ground mustard

¼ tsp salt

1/8 tsp freshly ground black pepper

1/8 tsp garlic powder

Combine all ingredients in a resalable plastic container. Refrigerate until ready to use. Makes 1 cup

Use cooked chicked breasts that have been cut into strips and place them in a fryng pan. Pour the BBQ sauce over them and heat until warm. Place the BBQ chicken strips on a bed of 3 oz Spring Mix salad, top with red onion slices, rep peppers slices and ¼ cup feta. YUM!

10 oz water

Dessert: 1 Cup Jell-O Sugar Free Pudding made with skim milk, 2 TBSP whipped cream, tea

DAY 2 TOTALS: 1119 calories, 20% Fat, 40% Carbs, 40% Protein; in grams 24.9 grams of Fat, 129 grams from Carbs, 29.7 grams of Fiber and 112 grams of Protein

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