Elite 12-Day Slimdown
Elite 12-Day Slimdown
8
7
DAY 10
(1650 calories / 48 gr. fat)
BREAKFAST
✓
1 apple, sliced
✓
1 whole-wheat English muffin
with 2 tbs. honey
SNACK
✓
1 handful almonds
LUNCH
✓
1 cup vegetable soup
✓
1 whole-wheat bagel with
2 oz. cheese
✓
1 raw carrot cut into sticks
SNACK
✓
2 cups melon of choice
DINNER
✓
4 oz. lean beef tenderloin
✓
l
cup zucchini, steamed
✓
l
cup yellow squash, steamed
✓
1 lg. spinach salad with
• 1 small tomato, shredded
cabbage, carrots, beets, and
cucumber and 2 tbs. Dressing
DAY 9
(1750calories / 42 gr. fat)
BREAKFAST
✓
1 banana
✓
1 cup oatmeal with 1 tbs. honey
✓
j
cup low fat milk or milk
alternative
SNACK
✓
1
j
cups fresh strawberries
LUNCH
✓
Tuna Sandwich:
• 2 slices 7-grain bread with
•
j
cup water-packed tuna
• 1 tbs. reduced-calorie
mayonnaise and chopped
celery, onion, lettuce and
tomato slices
✓
l
cup broccoli
✓
1 carrot cut into strips
SNACK
✓
1 cup low fat yogurt
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, onion,
and
l
cup zucchini
✓
j
cup spinach, steamed
✓
1 small green salad
DAY 12
(1490 calories / 45 gr. fat)
BREAKFAST
✓
j
cup calcium fortified
orange juice
✓
1 or 2 scrambled eggs
✓
1 slice 7-grain bread toast
SNACK
✓
1 fresh peach
✓
1 pear
LUNCH
✓
Turkey Salad:
• 2 cups mixed green
salad with
•
l
cup raw broccoli
and cauliflower
• 1 tomato, sliced
• 4 oz. turkey, sliced, 2 oz.
ham, sliced
•
k
cup onion, chopped
• 2-3 tbs. low fat dressing
SNACK
✓
1 cup low fat yogurt
DINNER
✓
4 oz. skinless chicken
breast, grilled
✓
j
cup carrots, steamed
✓
j
cup green beans or
broccoli, steamed
✓
1 small baked sweet potato
✓
1 sliced tomato, 1 tbs. dressing
DAY 11
(1590 calories / 48 gr. fat)
BREAKFAST
✓
j
grapefruit
✓
1 whole-wheat bagel
SNACK
✓
1 apple
✓
2 oz. almonds
LUNCH
✓
1 small baked potato
topped with
•
j
cup low-fat
cottage cheese
✓
1 large romaine salad with
• 1 tomato, sliced
• 2 tbs. dressing
✓
1 cup steamed veggies,
your choice
SNACK
✓
1 apple
✓
1 pear
DINNER
✓
4 oz. broiled fish with lemon
✓
l
cup broccoli or brussel
sprouts, steamed
✓
1
j
cups green salad with
shredded red cabbage, carrots,
cucumber, 1 small sliced tomato
✓
2 tbs. dressing
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