HIT Diet Program - BrendaDyGraf.com

H.I.T. Diet Program
Easy 2 Step Program
Optimal Nutrition for Energy
and Weight Loss
Contents
H.I.T. Nutrition - Introduction.................................................................5
Lose Weight and Get Healthy.............................................................5
H.I.T. Nutrition Shakes Give Your Meal Plans a Healthful Edge...........5
The Science Behind Successful Weight Loss.....................................5
Tips for Making the Meal Plans Work For You....................................6
Getting Started with the Eating Plan..................................................7
Meal Plans........................................................................................8
The Food Exchange Lists..................................................................9
Free Foods........................................................................................10
Special Occasion Foods....................................................................10
Menus.....................................................................................................11
1000 Calorie Menus..........................................................................11
1200 Calorie Menus..........................................................................18
1400 Calorie Menus..........................................................................25
1600 Calorie Menus..........................................................................32
1800 Calorie Menus..........................................................................39
Recipes...................................................................................................46
7 Day Shopping Lists.............................................................................52
1000 Calorie.....................................................................................52
1200 Calorie.....................................................................................52
1400 Calorie.....................................................................................53
1600 Calorie.....................................................................................53
1800 Calorie.....................................................................................54
WARNING
Exercise programs can be physically challenging and may not be suitable for everyone. Consult your physician before beginning this or
any exercise or diet program, especially if you have concerns about your physical fitness level and overall suitability for exercising. This
is especially important if you are over the age of 35, have not been exercising, are pregnant, or have a history of knee, shoulder or spinal
(back or neck) problems or any other medical condition that may be compromised by an extreme fitness program. If you experience any
pain or tightness in your chest, irregular heartbeat and shortness of breath, faintness, or unusual discomfort during any workout, stop at
once and consult a physician before continuing. Always use common sense when exercising. Know your limits and train within them. If you
have any questions regarding this product or its exercise program, please see your physician and follow his or her recommendations when
developing your own personal fitness program.
H.I.T. Nutrition
3
Introduction
Lose Weight and Get Healthy
Making the decision to eat a more healthful diet is the first step in looking and feeling your best. Our eating plan
is an easy, delicious, and practical way to slim down and improve your health and well-being. It’s not a fad diet
or a short-term solution. Our menus are balanced and realistic with enough good-for-you carbohydrates and
healthful fats to keep you feeling satisfied while shedding pounds.
When you follow these meal-planning guidelines, you will:
• Eat fewer calories but still feel satisfied and filled with energy
• Lose body fat, not muscle tissue
• Follow an effective plan that doesn’t require calorie counting
• Save time. Our super-fast meals are easy to prepare and our shopping lists
will get you in and out of the grocery store in a flash
• Discover a well-balanced plan that you can stick with for the long term.
It will keep you healthier and more energetic for years to come
H.I.T. Nutrition Shakes Give Your Meal Plans a Healthful Edge (Optional)
Research shows that shakes rich in soy protein can be an effective aid to weight control. Delicious H.I.T. Nutrition shakes are packed with the things that will aid your weight loss efforts: high quality soy protein, calcium,
soy fiber, and just enough fat to keep you feeling satisfied. All of these benefits come packaged in a delicious,
rich-tasting shake that’s low calorie as well. H.I.T. Nutrition shakes are available by calling.
Our menu plans allow the option of including two H.I.T. Nutrition Shakes every day for a super easy way to boost
your weight loss efforts. Just replace two exchanges of protein with one H.I.T. Nutrition Shake. To order H.I.T.
Nutrition shakes, simply call customer service at
from 9:00am to 5:00pm EST Monday to Friday
and 9:00am to 5:00pm Saturday.
Blended with fruit and ice, a H.I.T. Nutrition shake makes a delicious smoothie, or with the addition of espresso,
it’s a nutrient-rich latte. You can even enjoy H.I.T. Nutrition shakes in place of milk over unsweetened cereal like
shredded wheat.
The Science Behind Successful Weight Loss
Our meal-planning guidelines are based on these research-tested principles of weight control:
Healthful proteins: Protein helps keep hunger at bay and ensures that you are losing fat, not muscle. On this
plan, you’ll get these advantages from healthy plant foods and lean animal products.
Good Carbs: Some fad diets skimp on all carbs—an unhealthy and unsatisfying way to eat. Our menus include
moderate amounts of carbohydrates that give you the energy you need and help delay hunger. It’s all about
glycemic index, a measure of how carbohydrates affect blood sugar levels. Foods with a high glycemic index
cause blood sugar to surge and then rapidly drop, leaving you hungry and tired. Our plan focuses on whole
foods that are more slowly digested and that result in a gentle and gradual increase in blood sugar. As a result,
you’ll feel satisfied for a longer period of time and be less likely to overeat.
H.I.T. Nutrition
5
Healthful fats in moderation: Skimming some of the fat from your diet can help reduce calories. But going
too low can backfire. In research studies, people who included some fat-rich foods in their weight loss diets felt
more satisfied and were better able to stick to a healthy, calorie-controlled eating pattern. Our meal-planning
guidelines steer you away from saturated and trans fats, while encouraging higher fat foods that satisfy without
clogging arteries—foods like nuts, peanut butter, olives, or avocados.
Bulk and roughage: Foods that have a high water content and plenty of fiber create a feeling of fullness and
satisfaction without excess calories. And here is a bonus: Carbs that are rich in fiber also tend to have the lowest glycemic index. All unrefined plant foods are fiber rich, but the bulkiest foods—those high in both fiber and
water— are fruits and vegetables. On our Eat Right plan, you’ll enjoy these foods at every meal and snack. And
you can snack on raw veggies as often as you like.
Tips for Making the Meal Plans Work For You
•Don’t go too long without eating. Our menu plans are built around five mini-meals each day.
It’s hard to eat reasonably when you are famished. But, if you prefer to eat less frequently, you can
simply incorporate some of the snacks into meals.
•Pay attention to portion sizes. Make sure you know what 1/4 cup of cottage cheese looks like or
how much a cup of berries is by measuring foods for the first week or so. Eventually, you’ll get
better at estimating servings.
•Get enough sleep. Lack of sleep can disrupt levels of hormones that help control appetite.
•
Exercise: You may be able to lose weight without exercising, but exercise will speed up your
weight loss and enable you to shed pounds without starving yourself. Do an activity that
burns lots of calories—aerobic exercise—at least three to four times per week. Include muscle building exercise in your program as well. Muscle burns calories all day long—even while you
aren’t exercising. The more muscle you have, the easier it is to lose weight.
•Fight Hunger with Smart Foods.
A slice of reduced calorie bread has half the calories of a regular slice—but looks as
filling and hearty on your plate as a whole slice. Other foods that help to stretch meals are
reduced-calorie salad dressings and reduced fat margarine.
Spread a piece of bread with 2 tablespoons mashed avocado seasoned with a bit of lemon
juice or salsa or 2 teaspoons peanut butter. Either will make your snack a more hearty and
healthy one, but with fewer calories than just 1 tiny teaspoon of butter. Include healthy protein shakes in meals or snacks; they are a healthy, fast way to stop hunger in its tracks.
•
Keep healthy foods on hand.
Planning is crucial to weight control. Keep the refrigerator stocked with the foods that are
part of your menu plan and that make easy low-cal snacks when hunger strikes: raw
veggies, already washed and cut up; low-fat cheese, cut into 1-ounce portions; reduced
fat crackers; salsa; low-cal dressings for dipping.
6
H.I.T. Nutrition
Getting Started
Choosing Your Calorie Level
This Diet Plan gives you a choice from 1000 all the way up to 1800 calories per day. Choosing the right calorie
level for weight loss is often trial and error. It depends on your height, activity level, and how fast you want to
lose weight. In addition, individuals can metabolize calories differently. A good rule of thumb is to reduce daily
intake by 500 to 1000 calories. If you maintain your current weight at 2000 calories per day, you can expect
to lose about a pound a week by consuming 1500 calories per day. (Decreasing calorie intake and increasing
exercise at the same time will, of course, boost your weight loss.) See “How Many Calories Do You Need” for an
easy way to estimate your personal calorie requirement.
The 1000 calorie plan is for individuals who are very petite and sedentary. However, anyone may choose this
level to “jumpstart” a weight loss program for one or two weeks, moving on to the 1200 or 1400 calorie level
after that.
Most individuals will lose weight on the 1200, 1400, or 1600 calorie plan, depending on height and exercise
level. The 1600 or 1800 level is perfect for individuals who are very active or for maintaining weight once you
have reached your target goal. Whichever plan you choose, it should be a realistic one that allows you to avoid
excessive hunger while losing weight. Don’t let hunger sabotage your efforts. It’s better to consume slightly
more calories and lose weight more gradually if this allows you to stick with your healthy eating plan and keep
the weight off.
Once you’ve decided on a calorie level, it’s easy to stay on target using the food lists (see pages 11-13).
The lists group foods together which have about the same number of calories and are similar in their protein, carbohydrate, and fat content. You’ll choose a certain number of exchanges from each group each day, depending on your calorie
level. You can create your own menus based on the exchanges you prefer or use our suggested menus and shopping lists
(see pages 55-59) to make things as simple as possible.
H.I.T. Nutrition
7
Meal Plan
Daily Food Group Intake Breakdown
1000 calories
Choose:
9 proteins
3 starches
4+ vegetables
2 fruits
3 fats
1200 calories
1400 calories
Choose:
10 proteins
4 starches
5+ vegetables
2 fruits
4 fats
Choose:
11 proteins
5 starches
5+ vegetables
3 fruits
5 fats
1600 calories
Choose:
13 proteins
6 starches
6+ vegetables
3 fruits
5 fats
1800 calories
Choose:
16 proteins
6 starches
6+ vegetables
3 fruits
6 fats
How Many Calories Do You Need
Your calorie requirements are determined by two things:
• Basal metabolic rate (BMR), which is the amount of energy needed for ongoing work your body does
just to stay alive
• Physical activity.
Use this calculation to determine your BMR:
BMR = 655 + (4.3 x your weight) + (4.7 x your height in inches) – (4.7 x your age)
Here is how BMR would be calculated for a 51 year old woman who is 5’ 6” and weights 170 pounds:
BMR = 655 + (4.3 x 170) + (4.7 x 66) – (4.7 x 51)
655 + 731 + 310.2 – 239.7 = 1456.5
The BMR is the amount of energy needed to survive if you never did any physical activity—that is, if you didn’t even get
out of bed in the morning. To find your total calorie needs, you’ll need to multiply your BMR by one of the following factors:
Multiply your BMR
by this factor:
Sedentary
Somewhat Active
Moderately Active
Very Active
If you work at a desk job and do no exercise
If you do the equivalent of some housework and a little bit of walking
If you do the equivalent of some housekeeping and also do aerobic
exercise for 30 minutes, three times per week
If you exercise for 45 to 60 minutes at least 5 times per week
1.2
1.3
1.5
1.7
If the 51-year-old woman in the example above was somewhat active, she would multiply her BMR by 1.3 to
determine her daily calorie expenditure.
1456.5 x 1.3 = 1893.5
By reducing her caloric intake by 500 calories per day, to about 1400 calories, she could expect to lose around
a pound a week.
But here is why exercise is such a crucial part of weight control. If the same woman became very active, her
daily calorie needs would be 2476 (1456.5 x 1.7). This means she could eat as many as 1976 (2456 – 500)
calories a day and lose weight. Or, by following a 1400 calorie plan, she could expect to lose about two pounds
per week.
8
H.I.T. Nutrition
THE FOOD EXCHANGE LISTS
Healthy Proteins
1 exchange equals:
Starches
1 exchange equals:
Fruits
1 exchange equals:
Fats
1 exchange equals:
Vegetables
1 exchange equals:
H.I.T. Nutrition
9
Free Foods
Snack on these foods to your heart’s content: They are either calorie-free or so low in calories, that you won’t
eat enough to make a difference to your calorie intake.
Raw vegetables
Sugar-free ice pops with 10 or fewer calories per pop
Sugar-free gelatin
Diet soda
Sugar-free fruit drinks
Coffee, tea, herbal teas
Dill pickles
Bouillon soup
For flavoring foods: vinegars, salsa, lemon juice, mustard, dried and fresh herbs and spices.
Special Occasion Foods
There is room in your menu plans for those foods that
fit the bill on a special occasion or when you just have
to have a treat. You may be surprised to see that healthful
foods like corn and white potatoes have landed on the list
of “special treats.” These are certainly healthful foods
that contribute plenty of fiber and nutrients to your meals.
The problem is that they have a high glycemic index—so
you may feel hungry more often if you base meals on these
foods. You can still include them in meals. Just choose them
less often.
10
H.I.T. Nutrition
Special Occasion Treat
Substitution
Menu Plans
Welcome to the 1000 Calorie Menu Plans!
Now that you have the information about meals, calories, and the food exchange, it’s time to put the plan to work. Our
menu plans not only takes the guesswork out of dieting but are delicious and easy to follow.
Day One - 1000 Calories
Breakfast
Lunch
Strawberry Smoothie: (see recipe)
1 slice reduced-calorie whole grain
bread with 2 tsp peanut or almond butter
wheat pita stuffed with: 2 oz chicken breast,
cubed 1 tbsp reduced fat mayonnaise
Sliced tomato and cucumber. Raw carrot sticks
2 Proteins
1 Fruit
1 Fat
2 Proteins
1 Starch
1 Vegetable
1 Fat
Snack
2 Proteins
1 Fruit
Dinner
2 Proteins
1 Starch
3 Vegetables
1 Fat
Snack
calorie dressing
1 oz reduced-fat cheese
1 Rye Krisp cracker
1 Protein
H.I.T. Nutrition
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Day Two - 1000 Calories
Breakfast
Lunch
2 Proteins
1 slice reduced-calorie whole grain bread
with 2 tsp peanut or almond butter
1 Fruit
1 Fat
Veggie salami sandwich:
2 slices reduced calorie whole grain bread
1 oz veggie salami slices, mustard, lettuce
1 Proteins
1 Starch
1 Vegetable
1 Fat
Dressing (see recipe)
Snack
1 cup nonfat artificially-sweetened yogurt
1 sliced banana
2 Proteins
1 Fruit
3 oz baked salmon
3 Proteins
1 Starch
3 Vegetables
1 Fat
1 oz reduced fat cheese
1 Protein
Dinner
Snack
12
H.I.T. Nutrition
Day Three - 1000 Calories
Breakfast
2 Proteins
reduced-calorie margarine
1 cup blueberries
1 slice reduced-calorie whole grain bread
Tuna salad sandwich:
Lunch
Raw carrot and red pepper strips
Snack
1 Proteins
1 Starch
1 Vegetable
1 Fat
2 oz reduced-fat cheese cubes
2 small tangerines
1 Rye Krisp cracker
2 Proteins
1 Fruit
Shrimp stir fry:
pepper strips, 1 tsp olive oil
3 Proteins
1 Starch
3 Vegetables
1 Fat
1 oz reduced fat cheese
1 Protein
Dinner
Snack
1 Fruit
1 Fat
H.I.T. Nutrition
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Day Four - 1000 Calories
Breakfast
Lunch
2 Proteins
1 Starch
1 Vegetable
1 Fat
Snack
2 oz reduced-fat cheese
1 apple
2 Proteins
1 Fruit
3 oz baked chicken brushed with 1 tsp olive oil
3 Proteins
1 Starch
3 Vegetables
1 Fat
Snack
H.I.T. Nutrition
1 Fruit
1 Fat
1 serving Mexican Beans (see recipe) topped
with 1/8 medium avocado
Red pepper and carrot strips
Dinner
14
2 Proteins
1 slice reduced calorie whole grain bread
with 2 tsp peanut or almond butter
1 orange
lemon juice, and dill, 1 cup spinach braised in
Day Five - 1000 Calories
Breakfast
2 Proteins
reduced-calorie margarine
1 slice reduced-calorie bread with 1 tsp
peanut butter, 1 banana
1 Fruit
1 Fat
Lunch
Turkey sandwich: 2 slices reduced-calorie
whole grain bread, 2 oz sliced turkey breast
1/8 avocado, sliced tomato
Raw red peppers, cauliflower
2 Proteins
1 Starch
2 Vegetable
1 Fat
Snack
1 cup yogurt
2 small tangerines
2 Proteins
1 Fruit
Dinner
1 oz skim milk mozzarella cheese (or other
low-fat cheese), cubed, 1 tbsp reduced-calorie
mayonnaise. Salt, pepper, and fresh herbs
2 Proteins
1 Starch
2 Vegetables
1 Fat
flavored bouillon
Snack
1 Protein
1/3 cup bran flakes
H.I.T. Nutrition
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Day Six - 1000 Calories
Breakfast
Lunch
Snack
Dinner
Snack
16
H.I.T. Nutrition
1 cup skim milk or plain soymilk
1 cup blueberries
1 tbsp chopped walnuts
2 Proteins
1 Starch
1 Fruit
1 Fat
1 cup raw vegetables dipped in salsa
2 Proteins
1 Starch
1 Vegetable
1 Fat
2 tangerines
2 Proteins
1 Fruit
1 tbsp reduced fat mayonnaise, sliced tomato
1 veggie burger with 1 oz reduced-fat
cheese melted on top
nonfat yogurt
3 Proteins
1 Starch
3 Vegetables
1 Fat
1 Protein
Day Seven - 1000 Calories
Breakfast
Lunch
2 Proteins
1 slice reduced-calorie whole grain bread
1 orange
2 oz turkey breast, Sliced tomato
1 cup salad greens with 2 tbsp non-fat
salad dressing
1 Fruit
1 Fat
2 Proteins
1 Starch
1 Vegetable
1 cup nonfat artificially-sweetened yogurt
1 banana
2 Proteins
1 Fruit
Dinner
reduced fat cheese, shredded
3 Proteins
1 Starch
3 Vegetables
1 Fat
Snack
sprinkled with 1/3 cup bran flakes
Snack
1 Protein
X-Step H.I.T. Nutrition
17
Welcome to the 1200 Calorie Menu Plans!
Take the guesswork out of dieting with this delicious and easy to follow eating plan.
Day One - 1200 Calories
Breakfast
Lunch
Strawberry Smoothie: (see recipe)
1 slice reduced-calorie whole grain
bread with 2 tsp peanut or almond butter
wheat pita stuffed with: 2 oz chicken breast,
cubed 1 tbsp reduced fat mayonnaise
Sliced tomato and cucumber. Raw carrot sticks
3 oz baked salmon brushed with 1 tsp olive oil
Snack
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H.I.T. Nutrition
1 Fruit
1 Fat
2 Proteins
1 Starch
1 Vegetable
1 Fat
2 Proteins
1 Fruit
Snack
Dinner
2 Proteins
walnuts, 1 tsp dried parsley. 1 cup steamed
broccoli. 1 cup steamed spinach
1 slice reduced-calorie whole grain bread
1 cup chicken flavored bouillon with 1 oz
cooked shredded chicken breast
3 Proteins
1 Starches
4 Vegetables
2 Fats
1 Protein
1 Starch
Day Two - 1200 Calories
2 Proteins
1 Starch
1 Fruit
1 Fat
Breakfast
reduced-calorie margarine. 1 slice whole grain
Lunch
Veggie bologna sandwich: 2 slices reduced
calorie whole grain bread, 2 oz veggie bologna
slices. Mustard. Lettuce and tomato
1/8 avocado. Salad with nonfat dressing
1 pear
2 Proteins
1 Starch
1 Vegetable
1 Fat
Snack
1 cup bouillon with 2 oz shredded
chicken breast
2 Proteins
Dinner
Veggie burger: 1 oz reduced-fat cheese
1 Baked Stuffed Peppers: (see recipes)
3 Proteins
1 Starch
4 Vegetables
1 Fat
Snack
margarine
1 Protein
1 Starch
1 Fat
H.I.T. Nutrition
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Day Three - 1200 Calories
Breakfast
reduced-calorie margarine
2 Proteins
1 Starch
1 Fat
1 cup melon cubes
Veggie burger: 2 slices reduced-calorie
Lunch
Snack
calorie dressing
1 cup nonfat artificially-flavored yogurt
2 Rye Krisp
Dinner
Snack
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H.I.T. Nutrition
2 Proteins
1 Starch
1 Vegetable
1 Fat
2 Proteins
1 Fruit
1 Starch
3 Proteins
1 Starch
4 Vegetables
2 Fats
1 Protein
Day Four - 1200 Calories
Breakfast
Lunch
Blueberry Banana Smoothie (see recipes)
1 slice reduced-calorie bread
2 tsp peanut or almond butter
2 oz turkey breast, 1 tbsp reduced-fat
mayonnaise, Sliced tomato
2 Proteins
1 Fruit
1 Fat
2 Proteins
1 Starch
1 Vegetable
2 Fats
calorie salad dressing
Snack
Dinner
2 oz soy cheese cubes
Orange
cubed, 1 oz skim milk mozzarella cheese, cubed
Salt, pepper, and fresh herbs
Snack
3 squares graham cracker squares
2 Proteins
1 Fruit
2 Proteins
1 Starches
3 Vegetables
1 Fat
1 Proteins
H.I.T. Nutrition
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Day Five - 1200 Calories
Breakfast
Lunch
1 tbsp walnuts
1 cup 1% milk or plain soymilk
1 apple
2 Proteins
1 Starch
1 Fruit
1 Fat
Cheese sandwich: 2 slices reduced-calorie
whole grain bread, 2 slices reduced-fat cheese
1/8 avocado, sliced tomato. Sliced cucumber
Salad with nonfat dressing
2 Proteins
1 Starch
1 Vegetable
1 Fat
2 Proteins
1 Fruit
Snack
3 oz baked filet of sole brushed with 1 tsp olive
Dinner
Snack
22
H.I.T. Nutrition
salt, lemon juice, and dill
1 cup zucchini braised in bouillon
1 cup steamed broccoli
3 Proteins
1 Starch
4 Vegetables
1 Fat
1 Protein
1 Starch
Day Six - 1200 Calories
Breakfast
Lunch
Snack
Dinner
Strawberry Banana Smoothie (see recipes)
1 slice reduced-calorie bread
2 tsp peanut or almond butter
2 Proteins
Starch
1 Fruit
1 Fat
at mayonnaise. Sliced tomato. 2 slices reduced
calorie whole grain bread
Tossed salad with nonfat dressing
2 Proteins
1 Starch
1 Vegetable
1 Fat
2 oz reduced-fat cheese cubes
2 small tangerines
2 Proteins
1 Fruit
1 veggie burger with 1 oz reduced-fat cheese
3 Proteins
(see recipes). 2 cups steamed broccoli and
4 Vegetables
2 Fats
margarine1 slice reduced-calorie whole
grain bread
Snack
yogurt. 3 squares graham crackers
1 Protein
1 Starch
H.I.T. Nutrition
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Day Seven - 1200 Calories
margarine
2 Proteins
1 Starch
1 Fruit
1 Fat
Lunch
Cheese sandwich: 2 oz reduced-fat cheese
1/8 medium avocado. Lettuce and tomato
2 slices reduced-calorie bread
Salad with nonfat dressing. Apple
2 Proteins
1 Starch
1 Vegetable
1 Fat
Snack
Iced Latte: (see recipes)
2 Proteins
1 oz reduced fat cheese, shredded
3 Proteins
1 Starch
4 Vegetables
2 Fats
Breakfast
Dinner
Snack
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H.I.T. Nutrition
1 Protein
1 Starch
Welcome to the 1400 Calorie Menu Plans!
Take the guesswork out of dieting with this delicious and easy to follow eating plan.
Day One - 1400 Calories
Breakfast
Lunch
Snack
2 Proteins
1 6-inch corn tortilla. Salsa and 1/8 avocado
1 Fruit
1 Fat
Turkey sandwich: 2 oz turkey breast
2 slices reduced-calorie whole grain bread
1 tbsp reduced-fat mayonnaise. Sliced tomato
and lettuce. Carrot sticks. Pear
2 Proteins
1 Starch
2 Vegetables
1 Fat
1 banana
2 Proteins
1 Fruit
4 oz broiled salmon, 1 cup baked sweet potato
Dinner
Snack
2 cups steamed broccoli tossed with 1 tsp
olive oil
4 Proteins
2 Starches
4 Vegetables
2 Fats
1 Protein
1 Starch
H.I.T. Nutrition
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Day Two - 1400 Calories
Breakfast
Lunch
1 tbsp chopped walnuts
1 cup blueberries
1 cup milk
Chef’s salad: 2 cups salad greens
1 oz reduced-fat cheese. 1 oz chicken meat,
1 orange
Snack
Dinner
Snack
26
H.I.T. Nutrition
Strawberry-banana smoothie
(see recipes)
2 Proteins
2 Starches
1 Fruit
1 Fat
2 Proteins
1 Starch
2 Vegetables
1 Fruit
1 Fat
2 Proteins
1 Fruit
reduced-calorie salad dressing
4 Proteins
1 Starch
3 Vegetables
2 Fats
1 tbsp ground flax
1 Protein
1 Starch
1 Fat
brown rice tossed with herbs. 1 cup steamed
Day Three - 1400 Calories
English muffin with 2 tsp peanut butter.
1 cup melon cubes
2 Proteins
1 Starch
1 Fruit
2 Fats
Lunch
Turkey Sandwich: 2 oz turkey breast
2 slices reduced-calorie bread. Lettuce and
tomato. 1 tbsp reduced-calorie mayonnaise
Salad with nonfat dressing
1 Peach
2 Proteins
1 Starch
1 Fruit
1 Vegetable
1 Fat
Snack
2 oz reduced-fat cheese
2 Rye Krisp crackers
2 Proteins
1 Starch
Dinner
Shrimp Stir-Fry: 3 oz grilled shrimp. 2 cups
steamed broccoli and green beans. 2 tsp olive
oil. 1 cup brown rice
3 Proteins
2 Starches
4 Vegetables
2 Fats
Snack
Strawberry-Banana Smoothie
(see recipes)
2 Proteins
1 Fruit
Breakfast
H.I.T. Nutrition
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Day Four - 1400 Calories
Breakfast
pineapple chunks. 1 tbsp chopped walnuts
calorie margarine
Lunch
drained. 1 tbsp reduced-fat mayonnaise
Sliced tomato and lettuce. 6-inch whole wheat
2 Proteins
1 Starch
1 Fruit
2 Fats
3 Proteins
2 Starches
2 Vegetables
2 Fats
sweetened yogurt
Snack
2 Proteins
1 Fruit
Dinner
2 Proteins
1 Starch
3 Vegetables
1 Fruit
1 Fat
Snack
28
H.I.T. Nutrition
1 tbsp reduced calorie mayonnaise
1 cup steamed cauliflower
Tossed salad with nonfat dressing
2 oz reduced-fat cheese. 2 Rye Krisp crackers
Raw carrots and red peppers
2 Proteins
1 Starch
1 Vegetable
Day Five - 1400 Calories
Breakfast
Lunch
Snack
1 cup plain or artificially-sweetened nonfat
1 tbsp chopped walnuts
2 Proteins
1 Starch
1 Fruit
1 Fat
Chicken sandwich: 2 oz chicken breast
2 slices reduced-calorie bread.Tomato slices
1/8 avocado
Apple
2 Proteins
1 Starch
1 Vegetable
1 Fat
2 oz reduced fat cheese. 2 Rye Krisp crackers
2 Proteins
1 Starch
1 Vegetable
1 Fat
calorie dressing
Dinner
1 single-serving instant black bean soup topped
with: 2 oz shredded reduced-fat cheese, Salsa
Chopped tomatoes, 1/8 avocado, cubed
1 slice whole grain bread. 1 cup salad greens
3 Proteins
2 Starches
4 Vegetables
2 Fats
Snack
1 cup nonfat artificially-sweetened yogurt
1 cup blueberries
2 Proteins
1 Fruit
H.I.T. Nutrition
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Day Six - 1400 Calories
Breakfast
1 cup nonfat artificially-sweetened yogurt
1 banana
2 tsp peanut butter or almond butter
Lunch
Snack
Dinner
1 single serving instant split pea soup. 1 oz
shredded reduced-fat cheese. 1 slice whole
grain bread. Apple. 1 cup salad greens with
chopped walnuts
1 cup steamed green beans and 1 cup
2 Proteins
1 Starch
1 Fruit
1 Fat
2 Proteins
2 Starches
1 Vegetable
1 Fruit
1 Fat
1 Protein
1 Starch
1 Fat
4 Proteins
1 Starch
4 Vegetables
2 Fats
calorie margarine
Snack
30
H.I.T. Nutrition
Blueberry Smoothie
(see recipes)
2 Proteins
1 Fruit
Day Seven - 1400 Calories
Breakfast
1 cup blueberries
2 tsp peanut or almond butter
2 Proteins
1 Starch
1 Fruit
1 Fat
Turkey sandwich: 2 oz sliced turkey breast
1 tbsp reduced-fat mayonnaise. Sliced tomatoes
and dill pickle. 2 slices reduced-calorie whole
grain bread. Pear. Carrot and celery strips with
2 Proteins
1 Starch
1 Vegetable
1 Fruit
2 Fats
Snack
2 oz reduced-fat cheese
2 tangerines
2 Proteins
1 Fruit
Dinner
Veggie burger with 1 slice reduced-fat cheese
1 whole wheat hamburger roll. Sliced tomato
and dill pickle. 2 cups steamed zucchini and
red peppers tossed with 2 tsp olive oil
3 Proteins
2 Starches
4 Vegetables
2 Fats
1 cup skim milk
2 Proteins
1 Starch
Lunch
Snack
H.I.T. Nutrition
31
Welcome to the 1600 Calorie Menu Plans!
Take the guesswork out of dieting with this delicious and easy to follow eating plan.
Day One - 1600 Calories
Breakfast
1 cup melon cubes
2 tsp peanut or almond butter
2 Proteins
1 Starch
1 Fruit
1 Fat
Lunch
drained, 1 tbsp reduced-fat mayonnaise
Chopped tomatoes. 1 6-inch whole wheat pita
Pear
3 Proteins
2 Starches
1 Vegetable
1 Fruit
1 Fat
Snack
1 cup nonfat artificially-sweetened yogurt
1 peach
2 Proteins
1 Fruit
1 serving Turkey Chili (see recipe)
4 Proteins
2 Starches
4 Vegetables
2 Fats
Dinner
calorie dressing
Snack
32
H.I.T. Nutrition
1 tbsp chopped walnuts
2 Proteins
1 Starch
1 Fat
Day Two - 1600 Calories
1 cup milk. 1 peach. 1 slice whole grain bread
2 tsp peanut or almond butter
2 Proteins
2 Starches
1 Fruit
2 Fats
Lunch
Turkey sandwich: 2 slices reduced-calorie
whole grain bread, 2 oz sliced turkey breast
1 slice reduced-fat cheese, 1 tbsp reduced-fat
mayonnaise.
Apple. Carrot sticks
3 Proteins
1 Starch
1 Vegetable
2 Fruits
1 Fat
Snack
Strawberry-banana smoothie
(see recipes)
2 Proteins
1 Fruit
4 oz baked salmon. 1 small baked potato
2 cups steamed broccoli tossed with 1 tsp
olive oil
4 Proteins
2 Starches
4 Vegetables
2 Fats
1 cup skim milk
2 Fig Newtons
2 Proteins
1 Starch
Breakfast
Dinner
Snack
H.I.T. Nutrition
33
Day Three - 1600 Calories
Breakfast
reduced-calorie dressing
3 Proteins
2 Starches
1 Fruit
2 Vegetables
1 Fat
Snack
2 oz reduced-fat cheese
2 tangerines
2 Proteins
1 Starch
Dinner
2 tsp olive oil, 1 oz shredded parmesan cheese
1 cup pasta
4 Proteins
2 Starches
3 Vegetables
2 Fats
Snack
2 oz reduced-fat cheese. 2 Rye Krisp crackers
8 black olives
Lunch
34
H.I.T. Nutrition
1 slice whole grain bread
2 tsp peanut or almond butter
Orange
2 Proteins
1 Starch
1 Fruit
2 Fats
Veggie burger with 1 slice reduced-fat cheese
1 whole wheat hamburger roll
Pear
2 Proteins
1 Starch
1 Fat
Day Four - 1600 Calories
Breakfast
Lunch
Blueberry Smoothie (see recipes)
1 slice whole grain toast
2 tsp peanut or almond butter
drained, 1 tbsp reduced-fat mayonnaise
Lettuce and sliced tomatoes, 6-inch whole
wheat pita
Apple. Carrots
2 Proteins
1 Starch
1 Fruit
1 Fat
2 Proteins
2 Starches
1 Vegetable
1 Fruit
1 Fat
Snack
2 oz reduced-fat cheese
2 Rye Krisp crackers. 8 black olives
2 Proteins
1 Starch
1 Fat
Dinner
5 oz chicken. 1 cup brown rice
2 cups steamed zucchini and red peppers
tossed with 2 tsp olive oil
5 Proteins
2 Starches
4 Vegetables
2 Fats
Snack
2 oz reduced-fat cheese. 2 Rye Krisp crackers
Raw carrots and red peppers
2 Proteins
1 Starch
1 Vegetable
H.I.T. Nutrition
35
Day Five - 1600 Calories
Strawberry-Banana Smoothie (see recipes)
1 slice whole grain bread
2 tsp peanut or almond butter
2 Proteins
1 Starch
1 Fruit
1 Fat
Veggie Salami Sandwich: 2 slices veggie salami
2 slices whole grain bread, mustard and dill
dressing. Pear
2 Proteins
2 Starches
1 Vegetable
1 Fat
1 tbsp chopped walnuts
2 Proteins
1 Starch
1 Fat
Dinner
5 oz baked scrod
1 cup pasta with 2/3 cups marinara sauce
1 cup zucchini and onions sautéed in 2 tsp
olive oil
5 Proteins
2 Starches
4 Vegetables
2 Fats
Snack
1 cup nonfat artificially-sweetened yogurt
1 cup blueberries
2 Proteins
1 Fruit
Breakfast
Lunch
Snack
36
H.I.T. Nutrition
Day Six - 1600 Calories
Breakfast
Lunch
Snack
margarine, 1 oz shredded reduced-fat cheese
1 whole wheat English muffin
1 cup melon cubes
1 tbsp reduced-calorie mayonnaise
2 Rye Krisp crackers
Apple
reduced-calorie dressing
3 Proteins
2 Starches
1 Fruit
1 Fat
2 Proteins
1 Starch
1 Fruit
1 Fat
3 Proteins
1 Starch
1 Vegetable
1 Fat
Dinner
Italian “Chicken”: 1 soy chicken patty topped
with 2/3 cups marinara sauce and 1 oz
reduced-fat cheese, shredded. 1 cup pasta
1 cup cauliflower sautéed in 2 tsp olive oil
3 Proteins
2 Starches
4 Vegetables
2 Fats
Snack
Strawberry-Banana Smoothie
(see recipes)
2 Proteins
1 Fruit
H.I.T. Nutrition
37
Day Seven - 1600 Calories
Breakfast
Lunch
Snack
reduced-calorie margarine with 1 oz reducedfat cheese, shredded. 1 whole wheat English
3 Proteins
2 Starches
1 Fruit
1 Fat
Turkey Sandwich: 2 oz turkey breast
2 slices reduced-calorie bread lettuce and
tomato. 1 tbsp reduced-calorie mayonnaise
1 Peach
2 Proteins
1 Starch
1 Fruit
1 Fat
2 oz soy cheese. 2 Rye Krisp crackers
2 Proteins
1 Starch
1 Vegetable
1 Fat
calorie dressing
38
H.I.T. Nutrition
Dinner
4 oz ground turkey cooked in
2/3 cups marinara sauce
1 cup pasta
1 cup broccoli sautéed in 2 tsp olive oil
4 Proteins
2 Starches
4 Vegetables
2 Fats
Snack
Peach Smoothie
(See Recipes)
2 Proteins
1 Fruit
Welcome to the 1200 Calorie Menu Plans!
Take the guesswork out of dieting with this delicious and easy to follow eating plan.
Day One - 1800 Calories
Breakfast
Lunch
calorie margarine
1 slice whole grain bread
Veggie burger : Slice of reduced-fat cheese
1/8 avocado sliced , 2 slices reduced-calorie
reduced-calorie dressing. Salad with
nonfat dressing
3 Proteins
1 Starch
1 Fruit
2 Fats
3 Proteins
1 Starch
2 Vegetables
1 Fruit
2 Fats
Snack
3 oz reduced-fat cheese
2 Rye Krisp crackers. 1 apple
3 Proteins
1 Starch
1 Fruit
Dinner
Stir-fried shrimp and vegetables over pasta:
5 oz shrimp
2 cups mixed broccoli and cauliflower
2 tsp olive oil
1 cup pasta
5 Proteins
2 Starches
4 Vegetables
2 Fats
1 cup skim milk
2 Proteins
1 Starch
Snack
H.I.T. Nutrition
39
Day Two - 1800 Calories
Breakfast
Blueberry Smoothie (see recipes)
1 slice whole grain bread
2 tsp peanut or almond butter
drained, 1 tbsp reduced-calorie mayonnaise
Lunch
2 Proteins
1 Starch
1 Fruit
1 Fat
3 Proteins
2 Starches
1 Vegetable
1 Fruit
2 Fats
reduced-calorie dressing
Snack
Dinner
1 cup nonfat cottage cheese
1 cup blueberries
4 Proteins
1 Fruit
4-oz turkey burger, 1 slice reduced-fat cheese
whole wheat hamburger roll, Sliced tomato,
lettuce, dill pickle. 1/8 avocado
2 cups steamed broccoli tossed with 1 tsp
5 Proteins
2 Starches
5 Vegetables
3 Fats
reduced-calorie dressing
Snack
40
H.I.T. Nutrition
2 oz reduced-fat cheese
2 rye krisp crackers
2 Proteins
1 Starch
Day Three - 1800 Calories
Breakfast
3/4 cup egg substitute cooked in
2 slices reduced-calorie bread
1 Banana
3 Proteins
1 Starch
1 Fruit
1 Fat
“Turkey” sandwich: 2 slices veggie turkey
2 slices reduced-fat cheese, 1 tbsp reducedcalorie mayonnaise, Sliced tomato. 6-inch whole
wheat pita. Banana. Zucchini slices dipped in
4 Proteins
2 Starches
1 Fruit
2 Vegetables
2 Fats
Snack
Blueberry Smoothie
(see recipes)
2 Proteins
1 Fruit
Dinner
1 Soft Taco (see recipe)
2 cups steamed green beans cooked in 1 tsp
olive oil. Salad with nonfat dressing
5 Proteins
2 Starches
5 Vegetables
2 Fats
1 cup plain or artificially-sweetened nonfat
2 Proteins
1 Starch
1 Fat
Lunch
Snack
1 tbsp chopped walnuts
H.I.T. Nutrition
41
Day Four - 1800 Calories
Breakfast
Lunch
cheese. 1 slice whole grain bread
Chef’s Salad: 2 cups salad greens
2 oz reduced-fat cheese. 2 oz chicken,
shredded segments from 2 tangerines
4 rye krisp crackers
42
H.I.T. Nutrition
4 Proteins
1 Starch
1 Fruit
1 Fat
4 Proteins
2 Starches
2 Vegetables
1 Fruit
1 Fat
2 Proteins
1 Starch
1 Vegetable
1 Fat
Snack
calorie dressing. 2 rye Krisp crackers
Dinner
4-oz turkey breast. 1 cup brown rice tossed
with 1 tbsp chopped almonds. 1 cup steamed
spinach tossed with 2 tsp olive oil. 1 cup salad
4 Proteins
2 Starches
3 Vegetables
3 Fats
Snack
1 cup nonfat artificially-sweetened yogurt
1 cup blueberries
2 Proteins
1 Fruit
Day Five - 1800 Calories
Breakfast
Lunch
Snack
Dinner
3 veggie breakfast sausage patties. 2 oz
reduced-fat cheese. 1 slice whole grain bread
2 tsp peanut or almond butter
1 banana
5 Proteins
1 Starch
1 Fruit
1 Fat
Salmon Salad: 4 oz salmon, 2 tbsp reducedcalorie mayonnaise, 1 cup lettuce
4 rye krisp crackers
1 cup melon cubes
4 Proteins
2 Starches
1 Vegetable
1 Fruit
2 Fats
Raw celery and zucchini slices dipped in
2 Proteins
1 Vegetable
1 Fat
8 black olives
Single-serving instant lentil soup: 1 turkey or
soy hotdog, 2 slices whole grain bread
3 Proteins
3 Starches
4 Vegetables
2 Fats
reduced-calorie dressing
Snack
Strawberry Smoothie
(see recipe)
2 Proteins
1 Fruit
H.I.T. Nutrition
43
Day Six - 1800 Calories
Breakfast
Lunch
Snack
1 cup blueberries
2 slices whole grain bread
2 tsp almond butter
3 Proteins
1 Starch
1 Fruit
1 Fat
Veggie Sandwich: 2 oz vegetarian sandwich
slices, 1 oz reduced-fat cheese, 1/8 avocado
Tomato slices, 2 slices reduced-calorie bread
Apple
3 Proteins
1 Starch
1 Fruit
1 Fat
3 oz reduced-fat cheese 2 rye krisp crackers
3 Proteins
1 Starch
1 Vegetable
1 Fat
reduced-calorie dressing
5 oz baked scrod. 1 cup sweet potato with
Dinner
Snack
44
H.I.T. Nutrition
steamed green beans tossed with 2 tsp olive oil
Salad with nonfat dressing
5 Proteins
2 Starches
5 Vegetables
3 Fats
2 Proteins
1 Fruit
Day Seven - 1800 Calories
Breakfast
Lunch
1 cup plain or artificially-sweetened nonfat
2 slices whole grain bread
2 tsp almond butter
2 Proteins
2 Starches
1 Fruit
1 Fat
Turkey sandwich: 3 oz turkey breast
Lettuce and tomato, 1 tbsp reduced-calorie
mayonnaise, 2 slices reduced-calorie bread
1 cup melon cubes
3 Proteins
1 Starch
1 Fruit
1 Fat
Snack
reduced-calorie dressing for dipping
Chicken and bean soup: 1 cup chicken or
Dinner
chicken, shredded, 1 oz parmesan cheese
3 Proteins
1 Starch
1 Vegetable
1 Fat
6 Proteins
2 Starches
5 Vegetables
3 Fats
spinach tossed with 2 tsp olive oil. 1 cup salad
Snack
1 cup nonfat artificially-sweetened yogurt
1 cup blueberries
2 Proteins
1 Fruit
H.I.T. Nutrition
45
Recipes
Soft Tacos
Sauté until thoroughly cooked:
6 oz extra lean ground beef or ground turkey
Add: 1 cup cooked or canned pinto beans, drained
½ to 1 tbsp taco seasoning (to taste)
Heat 2 8-inch yellow corn tortillas. Place half of the filling
into each tortilla and top each with:
2 tbsp mashed avocado
2 tbsp shredded reduced-calorie cheese
Fold tacos and top with
Chopped tomatoes
Shredded lettuce
1 Taco equals 5 Proteins, 2 Starches, 1 Fat
Baked Acorn Squash
Cut in half and remove seeds from 1 acorn squash.
Place the squash on a cookie sheet and bake at 350
degrees for 20 minutes.
Stir together:
1 cup cooked brown rice or barley
2 tbsp chopped walnuts or sunflower seeds
¼ cup chopped onion
¼ cup chopped celery
Salt and pepper to taste
Fill each pre-cooked squash halve with half of the
rice mixture. Bake at 350 degrees for 15 minutes
oruntil squash is tender.
Makes 2 Servings
Each serving equals 1 Starch, 2 Vegetables, 1 Fat
H.I.T. Nutrition
47
SMOOTHIES
1 Delicious Smoothie equals 2 Proteins and 1 Fruit
Strawberry-Banana Smoothie
Iced Latte
1 cup 1% milk or plain soymilk
½ cup whole frozen strawberries
½ frozen bananas
Blend in a blender until smooth
1 cup 1% milk or plain soymilk
1 cup frozen blueberries
Blend in a blender until smooth
Peach Smoothie
1 cup 1% milk or plain soymilk
½ cup frozen peach slices
Blend in a blender until smooth
Blueberry Smoothie
1 cup 1% milk or plain soymilk
1 cup frozen blueberries
Blend in a blender until smooth
48
H.I.T. Nutrition
Zesty Dressing
Blend together:
½ cup salsa
2 tbsp reduced-fat mayonnaise
Makes 2 servings.
Each serving equals 1 Fat
Creamy French Dressing
Blend together until smooth:
½ cup nonfat cottage cheese
1 ½ tbsp reduced-calorie French dressing
Makes 1 serving
Each serving equals 2 Proteins, 1 Fat.
Mediterranean Soup
Heat together:
2 cups chicken or vegetable-flavored bouillon
1 cup canned crushed or diced tomatoes
1 cup cooked or canned chickpeas
2 oz cooked chicken breast, shredded
2 cups raw spinach
Simmer until all ingredients are heated through and spinach is wilted. Season with salt, pepper, dried parsley, and fresh lemon juice if desired.
Makes 2 servings
Each serving equals 2 Proteins, 1 Starch, 2 Vegetables
Mexican Beans
Heat together:
1 15-oz can drained chickpeas
1 15-oz can diced or crushed tomatoes
4 oz reduced-calorie cheese,
cut into small cubes
Pinch of cayenne pepper to taste
To with salsa, avocado, and fresh
tomatoes if desired
H.I.T. Nutrition
49
Turkey Chili
Sauté until cooked: 6 oz ground turkey
Add and simmer until heated through:
1 15-oz can pinto beans, drained
1 15-oz can crushed tomatoes
1 tbsp chili seasoning (more to taste)
Stir in: 3 oz reduced-calorie
cheese, shredded
Serve over brown rice.
Makes 3 servings.
Each serving equals 4 Proteins,
1 Starch, 1 Vegetable
Sweet Potato Oven Fries
Scrub well and cut into wedges:
2 medium sweet potatoes
Toss wedges with:
4 tsp olive oil
2 tsp garlic salt
¼ tsp black pepper
Spread on cookie sheet and bake at 450
degrees for 20 minutes or until tender.
Makes about four ½ cup servings
Each serving equals 1 Starch
and 1 Fat
50
H.I.T. Nutrition
Baked Stuffed Peppers
Core and remove seeds from: 2 red or
green bell peppers
Mix together:
1 cup cooked brown rice or barley
2 tbsp chopped walnuts or sunflower seeds
¼ cup minced onion
¼ cup chopped celery
Salt and pepper to taste
Fill the peppers with the rice mixture and
bake at 350 degrees for 20 minutes or until
peppers are tender.
Makes 2 servings
Each serving equals 1 Starch,
1 Vegetable, 1 Fat
H.I.T. Nutrition
51
Shopping List for 1000 Calorie Eating Plan – 7 Day
Fresh or frozen vegetables
2 tomatoes
1 cucumber
3 carrots
1 pound spinach
1 head lettuce
2 small zucchini
1 head cauliflower
4 sweet potatoes
1 small acorn squash
1 onion
3 stalks celery
4 stalks broccoli
2 bell peppers
1 small avocado
½ cup snap peas
Fresh or frozen fruit
4 bananas
1 quart strawberries
1 pint blueberries
3 oranges
6 tangerines
1 apple
Soy products (Produce section)
1 package veggie salami
Breads/Grains
1 loaf reduced-calorie whole grain
bread
1 package 6-inch whole wheat pita
Fresh, canned or frozen meat
7 oz chicken breast
4 oz turkey breast
1 6-oz can tuna packed in water
3 oz fresh or frozen salmon
2 oz frozen or fresh shrimp
Frozen foods
1 package veggie burgers
Dairy section
2 cups 1% milk or plain soymilk
13 oz reduced-fat cheese
1 4-oz package egg substitute
1 8-oz container plain nonfat yogurt
1 8-oz container nonfat cottage
cheese
Canned
2 15-oz can crushed or diced tomatoes
2 15-oz can chickpeas
These items will last several weeks.
Buy as needed
Peanut butter or almond butter
Reduced fat mayonnaise
Chicken or vegetable bouillon
Reduced-calorie margarine
Reduced-calorie dressing
Whole wheat saltine crackers
Plain graham crackers
Salsa
Bran flakes
Shredded wheat cereal
Brown rice or barley
Chopped walnuts
Sunflower seeds
Olive oil
Lemon juice
Pasta
Rye Krisp crackers
Mustard
Salt
Pepper
Dill
Shopping List for 1200 Calorie Eating Plan – 7 Day
Fresh or frozen vegetables
1 pound spinach
1 small head cauliflower
3 stalks broccoli
1 small zucchini squash
6 medium mushrooms
2 onions
1 cucumber
2 tomatoes
1 head lettuce
1 stalk celery
1 small avocado
3 bell peppers
4 sweet potatoes
½ cup snap peas
Fresh or frozen fruits
3 apples
2 peaches
1 pear
2 tangerines
1 orange
1 pint blueberries
2 quart strawberries
2 bananas
1 melon
52
H.I.T. Nutrition
Soy products (produce section)
1 package veggie bologna
1 package baked tofu
1 package soy cheese cubes
Breads/Grains
1 loaf reduced-calorie whole grain
bread
1 package 6-inch whole wheat pita
1 package whole wheat English
muffins
1 package brown rice or pearl barley
Fresh, canned, or frozen meats
8 oz chicken breast
2 oz sliced turkey breast
3 oz salmon
3 oz filet of sole
1 can water-packed tuna
Dairy
6 cups 1% milk or plain soymilk
10 oz reduced-fat cheese
4 oz egg substitute
12 oz nonfat cottage cheese
1 cup nonfat plain or artificially-sweetened yogurt
Frozen Foods
1 package veggie burgers
These items will last for several
weeks: Buy as needed
Pasta
Peanut butter or almond butter
Reduced fat mayonnaise
Reduced calorie margarine
Reduced calorie salad dressing
Mustard
Olive oil
Lemon juice
Sunflower seeds
Chopped walnuts
Bouillon
Bran flakes
Graham crackers
Rye krisp crackers
Oatmeal
Parsley
Salt
Pepper
Coffee
Shopping List for 1400 Calorie Eating Plan – 7 Day
Fresh or Frozen Vegetables
1 stalk celery
2 tomatoes
2 heads lettuce
3 carrots
4 medium sweet potatoes
4 stalks broccoli
1 small head cauliflower
1 pound green beans
3 red bell peppers
1 medium avocado
1 zucchini
½ pound spinach
Fresh Fruits
2 pint blueberries
3 apples
1 quart strawberries
1 small cantaloupe or honeydew
melon
2 pears
3 bananas
2 small tangerines
2 oranges
1 peach
1 pineapple
Breads/Grains
1 loaf reduced-calorie whole grain
bread
1 package whole wheat English
muffins
1 package whole wheat hamburger
rolls
1 package whole wheat 6-inch pita
1 package corn tortillas
1 pound brown rice
Fresh, Canned, or Frozen Meats
6 oz skinless turkey breast
9 oz skinless chicken breast
4 oz scrod
4 oz salmon filet
3 oz shrimp
1 can water-packed tuna
1 package soy veggie burgers
Single serving instant soups
1 split pea
1 black bean
Buy as needed
Almond or peanut butter
Reduced-fat mayonnaise
Reduced-calorie margarine
Olive oil
Walnuts, almonds, etc
Pasta
Reduced-calorie salad dressing
Rye krisp crackers
Flaxseed
Oatmeal
Bran flakes
Shredded wheat cereal
Salsa
Dill pickles
Dairy
8 oz plain or artificially-sweetened
nonfat yogurt
12 oz reduced-calorie cheese
6 cups pint skim milk
1 pint egg substitute
1 pint nonfat cottage cheese
Shopping List for 1600 Calorie Eating Plan – 7 Day
Fresh or Frozen Vegetables
1 stalk celery
1 tomato
8 oz spinach
1 head lettuce
3 carrots
1 small white potato
5 stalks broccoli
1 small head cauliflower
2 zucchini
2 red bell pepper
1 onion
Fresh Fruits
Small cantaloupe or honeydew melon
3 pears
3 bananas
3 apples
2 tangerines
2 pints strawberries
1 pint blueberries
5 peaches
1 package fig newtons
1 orange
Breads/Grains
1 package Rye Krisp
1 box bran flakes cereal
1 package whole wheat English
muffins
1 package whole wheat hamburger
rolls
1 package whole wheat 6-inch pita
bread
1 loaf whole grain bread
1 pound brown rice
1 pound pasta
Fresh, Canned, or Frozen Meats
1 can water-packed tuna
10 oz ground turkey
4 oz sliced turkey breast
5 oz skinless chicken breast
1 package soy veggie salami
5 oz scrod
4 oz salmon filet
1 package soy veggie burgers
1 package soy chicken patties
3 oz shrimp
1 pint egg substitute
1 pint skim milk
1 pint nonfat cottage cheese
Canned
15-oz can pinto beans
15-oz can diced or crushed tomatoes
16-oz can black olives
1 jar marinara sauce
Buy As Needed
Grated parmesan cheese
Peanut or almond butter
Reduced-calorie margarine
Reduced-fat mayonnaise
Reduced-calorie salad dressing
Walnuts or other nuts, sunflower seeds
Olive oil
Mustard
Dill pickles
Chili seasoning
Dairy
8 oz plain or artificially-sweetened
nonfat yogurt
16 oz reduced-calorie or soy cheese
H.I.T. Nutrition
53
Shopping List for 1200 Calorie Eating Plan – 7 Day
Fresh or Frozen Vegetables
1 stalk celery
1 ½ pounds green beans
1 medium avocado
2 carrots
3 stalks broccoli
1 small head cauliflower
1 red bell pepper
1 green bell pepper
2 tomatoes
1 small package cherry tomatoes
1 sweet potato
2 heads lettuce
2 zucchini
1 ½ pounds spinach
Fruits
2 quarts strawberries
3 bananas
3 apples
2 pint blueberries
2 tangerines
1 cantaloupe or honeydew melon
8 oz pineapple
Breads/Grains
1 loaf whole grain bread
1 package whole wheat
hamburger rolls
1 package whole wheat 6-inch pita
54
H.I.T. Nutrition
1 pound pasta
1 pound brown rice
1 box bran flakes cereal
1 package Rye Krisp
1 package 8-inch yellow corn tortillas
Fresh, Canned, or Frozen Meat
1 small can salmon
1 can water-packed tuna
1 package soy veggie burgers
5 oz scrod
5 oz shrimp
4 oz ground turkey
6 oz ground beef
6 oz skinless chicken breast
7 oz turkey breast
1 package soy veggie sausage patties
1 package turkey or soy hot dogs
1 package soy veggie turkey slices
Dairy
3 oz sliced reduced-calorie cheese
13 oz reduced-calorie cheese or soy
cheese
4 cup skim milk
5 cups plain or artificially sweetened
nonfat yogurt
2 12-oz containers nonfat
cottage cheese
1 pint egg substitute
Canned/Prepared
1 can pinto beans
1 small can black olives
1 can chickpeas
1 single serving package instant lentil
soup
Purchase as needed
Bouillon
Parmesan cheese
Chopped nuts
Salsa
Dill pickles
Taco seasoning
Peanut butter, other nut butters
Reduced-calorie French dressing
Reduced-calorie margarine
Reduced-calorie mayonnaise
Olive oil
NOTES:
H.I.T. Nutrition
55
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