Elite 12-Day Slimdown
Elite 12-Day Slimdown
3
4
DAY 1
(1650 calories / 45 gr. fat)
BREAKFAST
✓
j
cup calcium-fortified
orange juice
✓
2 slices whole-wheat toast or 1
bagel with 2 tbs. jam
SNACK
✓
2 apples
LUNCH
✓
Tuna Sandwich:
• 2 slices 7-grain bread with
•
j
cup water-packed tuna
(rinsed well)
• 1 tbs. reduced-calorie
mayonnaise and
chopped celery, lettuce and
tomato slices
✓
j
red pepper cut in strips
SNACK
✓
1 orange and
l
cup
pineapple chunks
DINNER
✓
4 oz. skinless chicken
breast, grilled
✓
1 small baked potato with
1 tbs. butter
✓
j
cup carrots, steamed
✓
j
cup green beans or
broccoli, steamed
✓
1 cup green salad with 1 tomato
✓
2 tbs. dressing
✓
add shredded red cabbage,
carrots, and chopped cucumber
DAY 2
(1600 calories / 38 gr. fat)
BREAKFAST
✓
1 whole banana
✓
1 cup oatmeal with 1 tbs. honey
SNACK
✓
1 cup nonfat yogurt
LUNCH
✓
1 cup vegetable soup
✓
1 whole-wheat bagel with
2 oz. cheese
✓
1 raw carrot, cut into sticks
✓
k
red pepper cut into strips
✓
1 cup nonfat yogurt
SNACK
✓
1 apple
✓
1 pear
DINNER
✓
4 oz. broiled fish with lemon
✓
l
cup broccoli or Brussels
sprouts, steamed
✓
2 cups Romaine salad with 1
tomato, sliced, 2 tbs. dressing
DAY 4
(1650 calories / 46 gr. fat)
BREAKFAST
✓
j
grapefruit
✓
1 cup low fat cottage cheese
SNACK
✓
1 handful almonds
LUNCH
✓
1 grilled chicken breast
✓
j
cup brown basmati rice
✓
1 large romaine salad with
shredded red cabbage, carrots,
and tomatoes
• 2 tbs. low fat dressing
✓
j
cup steamed veggies,
your choice
SNACK
✓
1
j
cup strawberries
DINNER
✓
1
j
cups spaghetti or
other pasta:
• 3 oz. 90% lean ground
beef, cooked and drained
•
j
cup spaghetti sauce
✓
2 tbs. parmesan cheese
✓
sautéed mushrooms, onions,
and
l
cup zucchini
✓
j
cup spinach, steamed or 1
small Caesar salad
DAY 3
(1650 calories / 50.3 gr. fat)
BREAKFAST
✓
j
banana
✓
1 cup bran flakes
✓
1 cup low fat milk or
milk alternative
SNACK
✓
1 apple
✓
1 pear
LUNCH
✓
Sandwich:
• 2 slices 7-grain bread
• 3 oz. turkey or
chicken breast
• 2 tbs. mayonnaise
• lettuce, tomato slices
✓
1 med. cucumber sliced
✓
1 carrot cut into strips
SNACK
✓
1 cup nonfat yogurt
DINNER
✓
4 oz. lean beef tenderloin
✓
j
cup brown basmati rice,
cooked in water or broth
✓
l
cup zucchini, steamed
✓
l
cup yellow
squash, steamed
✓
1 spinach salad with
• 1 small tomato
• 2 tbs. dressing
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