1200 calorie diet sample Day 1 Breakfast: y y
Small Bowl breakfast cereal with skimmed milk - 200 calories Fruit Juice unsweetened - 60 cals
Lunch: y
1
y
1
Banana - 107 cals Orange - 23 calories
Snack: y
Non
y
Fruit
fat yogurt small pot - 50 cals - 40 calories
Dinner: y
Vegetable
Curry with Fried Rice "Take away meal" - 700 calories
Total calories = 1180 Calorie Diet
1200 calorie diet sample Day 2 Breakfast: y y y
large hard boiled egg - 90 calories 2 slices wholemeal toast with thin smear butter - 200 cals Large slice melon - 47 calories
1
Lunch: y y
Baked potato with 100g "Heinz" baked beans - 300 cals Cottage Cheese with chives reduced fat 100g - 80 calories
Snack: y
Muesli
meal replacement bar "Boots" - 200 calories
Dinner: y
y
Pasta
Salad made with a little olive oil calories ( 250 average ) 50g Tinned Tuna in brine - 50 cals
& a little sauce to flavour - 200 - 300
Total calories = 1217 Calorie Diet
1200 calorie diet sample Day 3 Breakfast: y y y y
2 rashers lea nest bacon grilled - 200 cals Tinned Tomatoes 100g - 16 calories 2 slices wholemeal bread/toast with little butter & jam - 220 calories Piece of fruit or fruit juice 50 cals
Lunch: y y
Cream of Mushroom soup - 96 calories Slice of bread with butter- 108 calories
Snack: y
Packet
y
Fruit
of low fat chips (crisps UK) - 80 calories
110
calories
Dinner: y y
Total
Chicken Chow Mein "St Michael" 280g - 240 calories vegetables - 100 calories
calories = 1220 Calorie Diet
1200 calorie diet sample Day 4 Breakfast: y y
Small Bowl breakfast cereal with skimmed milk - 200 calories Fruit Juice unsweetened - 60 cals
Lunch: y y
"Ross" Cod bake frozen meal 300g - 320 calories Fresh Vegetables - 150 cals
Dinner: y
Caribbean Rice & Peas recipe
- 434 cals
Snack: y y
low fat Yogurt - 60 calories piece of fruit - 50 cals
Total calories = 1274 Calorie Diet
1200 calorie diet sample Day 5 Breakfast: y y
Muesli
with skimmed milk small Bowl - 350 calories Fruit juice unsweetened - 60 calories
Lunch: y y y
"R oss"
French bread Pizza 150 grams - 300 cals Mixed Salad Large portion - 80 calories pple - 49 cals
Dinner: y y
Lasagne "Birds
Eye" Menu Master frozen 250g - 317 calories Mixed Vegetables fresh or frozen 200g - 100 cals
Total calories = 1256 Calorie Diet
Dieting Meal 1
Breakfast: y y
3 Wheetabix, milk (skimmed) with blueberries on top coffee or tea
Lunch: y
Tuna salad sandwich on granary bread, light mayonnaise or salad cream
Snack: y
Small chocolate bar with raisins after a large piece of fruit
Supper:
casserole with plenty of different vegetables small glass of red wine Approximate total calories = 1650 (Prepare smaller portions to lower calorie intake) y
Meat
y
Menu Plan for Dieting day 2 Breakfast: y y
Cheese on toast (slight spread of sauce if preferred) Fruit juice
Lunch: y y
Noodle
soup with croutons piece of fruit
Snack: y
Flapjack
y
yogurt
made with oats
Supper:
Roast beef, Yorkshire pudding, potatoes, broccoli, peas & gravy Calorie Total = 1570 (To lower calorie ra nge drop the size of the portio n or don't eat all the food o n the plate, leave some for the dog!) y
Day's Diet Planned for one day Breakfast: y
McDonald's
breakfast meal (egg
McMuffin,
hash brown)
Lunch: y
Vegetable Pie,
potatoes, peas & gravy
Snack: y
Rice cakes topped with very thin slice peanut butter
Supper: y y
Gammon
steak, egg, chips, beans & tomatoes Cheesecake dessert
Snack: y
Crab meat sticks with dressing
More than 1840 calories meal plan ( The McDonalds was a treat cha nge for breakfast)
Daily Diet Menu 4 Breakfast: y
Porridge
oats and honey semi-skimmed milk
Lunch: y y
Vegetable
soup Bean burger with mayonnaise
Snack: y
Handful of Nuts & Sunflower Seeds
Supper: y
Chicken pasta with mozzarella & salad vegetables
Calories for the day = less than 1600 calories total
Diet Menu of Healthy Foods Breakfast: y y y y y
One boiled egg - 90 calories One slice wholegrain toast with 25g cheese - 205 cals One Banana (sliced) - 107 calories Half Cantaloupe melon - 97 cals Handful of strawberries - 60 cals
Lunch:
Ham & Mushroom Tagliatelle - 650 TOTAL calories for this dish with 50 grams egg Tagliatelle, half onion, French beans, 80g mushrooms, 50g ham, low-fat yogurt, little oil & garlic Method: Cook Tagliatelle separately. Stir-fry sliced onion and garlic ( 1 tsp) in a little oil. Stir in 100g steamed French beans, mushrooms and herbs. Mix in pasta and cooked ham. Heat, stir in 100ml low-fat Greek yogurt. y y
Snack: y y
Small handful of dried fruit and nuts/seeds & almonds - 200 cals Fruit juice - 80 cals
Dinner:
y y
y Fresh Tuna steak (grilled) - 180 cals 4 small new potatoes with skins - 150 Calories Steamed Vegetables (broccoli, cabbage, carrots) -
Total Healthy Calories = 1929
110
cals
Healthy Diet Menu #2 Breakfast: y
y y y
One bowl cereals (Half Bran Flakes, half Muesli with 200ml semi-skimmed milk) - 304 calories One banana - 107 cals One Kiwi fruit - 34 cals Iced Tea or fruit juice - 70 cals approx
Lunch: y y
y
& Cress sandwich - 310 TOTAL calories for this sa ndwich! using 2 slices of granary bread, one hard boiled egg chopped, half tablespoon low-fat mayonnaise & cress. One piece of fruit or fruit juice - 60 cals Egg
Snack: y y
2 Plums - 67 cals One fruit yogurt - 75 cals
Dinner: Teriyaki Chicken (100g chicken breast, quarter cup of teriyaki sauce from health food store) - 290 total calories 2 cups Fresh steamed vegetables - 150 cals Method: Marinate chicken for three hours in Teriyaki sauce. Bake or broil for 4 minutes each side. y
y
Total Calories = 1467 healthy low calories for one day!
Healthy Diet Menu #3 Breakfast: y y y y
2 Weetabix with sliced banana and semi-skimmed milk - 325 calories add mixed berries - 70 cals Yogurt - 75 cals Tea or coffee (no sugar)
Lunch: y y
y
One tortilla wrap - 360 TOTAL calories for this wrap & filli ng! filled with; half small, mashed avocado, sliced tomato, reduced fat mozzarella cheese. Salad + dressing (lettuce, tomato, cucumber & onions) - 80 cals
Snack: y y y
2 teaspoons peanut butter - 110 calories One slice Granary toast - 110 cals Piece of fruit - 80 calories
Dinner: y y
Salmon Steak (Medium steak grilled with dried herbs) - 200 calories Mashed potatoes - 150 cals
y
Steamed vegetables - 80 cals
Total Calories = 1640 healthful calories
Exercises for Your Triceps The following exercises show examples of exercises t hat target the triceps, the muscles on the back of the arms. The most common triceps exercises involve straightening the arms to engage the triceps as in kickbacks, extensions and dips. Click on t he pictures and hyperlinks to view detailed instructions or to see a larger picture. To work these exercises into a routine: y y
y
Beginners:
Choose 1-2 exercises, 1-2 sets of 12-16 reps Inter/Adv: Choose an exercise from each column for 2-3 sets of 8-12 reps, resting between sets Use enough weight that you can ONLY complete the desired number of reps
