Prevention's 3-2-1 Weight Loss Plan by Joy Bauer

Author:Joy Bauer
Language: eng
Format: epub
Publisher: Rodale
Published: 2007-12-25T05:00:00+00:00

1,200 CALORIE PLAN Phase 1

DAY 4

BREAKFAST

Bring-on-the-Morning Smoothie with turkey bacon

1 serving Bring-on-the-Morning Smoothie

2 slices cooked lean turkey bacon*

Tea/coffee

*You may substitute 1 hard-boiled egg.

AM SNACK

Choose any snack from the 100-Calorie Snack List.

LUNCH

Open-faced grilled cheese and tomato sandwich with vegetable salad

Sandwich: Toast 2 slices reduced-calorie whole grain bread.* Top each with tomato slices (¼" thick) and 1 slice reduced-fat American cheese. Place in hot toaster oven for about 1 minute or until cheese melts. Serve warm.

Salad: Place an unlimited amount of field or mixed greens and fresh vegetables of your choice (broccoli, cauliflower, cucumbers) on a plate. Top with 2 tablespoons canned chickpeas (rinsed and drained). Toss with 1 teaspoon olive oil and 1 tablespoon vinegar or fresh lemon juice.**

Water/seltzer/unsweetened iced tea

*Choose reduced-calorie whole grain bread with 45 calories or less per slice.

**For dressing, you may substitute 2 tablespoons of any low-fat dressing with 40 calories or less per 2 tablespoons.

PM SNACK

Choose any snack from the 100-Calorie Snack List.

DINNER

Baked Fish with Sweet Carrots

Baked Fish

Sweet Carrots

1 cucumber, sliced

Water/seltzer/unsweetened iced tea

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