1100 Calorie Meal Plans

Breakfast

• Shake based on 1 scoop whey protein powder with vanilla or chocolate flavor and 5 ice cubes, blended together with:
  • 6 oz very strong coffee, 2 oz fat-free milk
    OR
  • 10 oz noncarbonated mineral water (use vanilla flavored powder)
    OR
  • 8 oz noncarbonated mineral water, 1/2 cup frozen mixed berries

Morning Snack

• 1 medium-sized peach, apple, orange etc, or 5 grain crackers with dip of hummus or red pepper & almond

Lunch

• Sesame buckwheat noodles with lowfat peanut sauce
• Mixed-greens salad
• 1 cup of steamed broccoli

Afternoon Snack

• 10 raw almonds

Dinner

• Sea Bass Puttanesca:
  • 1/2 teaspoon olive oil heated and 1 clove garlic chopped & sauteed 30 seconds
  • 1 cup chopped tomato, 1/4 cup white wine, salt & pepper added to mixture & simmered for 10 minutes until like a sauce 1 tablepoon black olives & 1/2 teaspoon capers stirred into sauce
  • 6 oz fillet of Sea Bass placed on top of mixture, covered, & simmered for 10 minutes until fish is opaque
• Mixed green salad
• 2 chocolate miniatures

Breakfast

• Turkey bacon, spinach & egg white frittata - 1 serving from this recipe for 6:
  • 1 cup spinach, stems removed, sauteed 2 to 3 minutes in ovenproof skillet coated with cooking spray.
  • Whisked whites of 11 eggs plus 1 whole egg and 1/4 cup fatfree milk (or water).
  • Mix in spinach, 4 strips of turkey bacon cooked and crumbled, salt & pepper to taste.
  • Place mixture in preheated skillet, cover & cook 10 minutes until top is set.
  • Brown frittata under broiler 3 minutes until golden.

Lunch

• Herb-crusted turkey breast - 1 serving from this recipe for 6:
  • Combine 2 tbsp thyme, 2 tbsp Dijon mustard, 1 tbsp oregano, 1tsp rosemary, 1/2 tspn ground black pepper in small bowl.
  • Place turkey breast in roasting pan skin side up and spread herb mixture evenly over top.
  • Bake turkey 1 1/4 to 1 1/2 hours (juices run clear & temperature in thickest portion registers 170 deg F or 77 deg C)
  • Remove & discard skin.
• Sweet potato & almond salad with mustard vinaigrette - 1 serving from this recipe for 3:
  • Peel & cut into 1-inch cubes, 1 to 2 medium sweet potatoes (1 1/2 pounds)
  • Steam potato cubes over boiling water 10 to 12 minutes until tender.
  • Whisk together in a medium bowl, 1 tsp Dijon mustard, 1 tsp whole-grain mustard, 2 tsp white vinegar, 1/8 tsp salt.
  • Add 1 tsp olive oil slowly while whisking, until emulsified.
  • Add steamed potatoes, 1 celery stalk thinly sliced, 2 tbsp slivered raw almonds, and gently toss.
  • Cool to room temperature and add 2 scallions thinly sliced.
• Mixed green salad

Afternoon Snack

• Wild salmon burger - 1 serving from this recipe for 2:
  • Combine in large bowl 1/2 pound wild salmon fillet, chopped, 1 tbsp Dijon mustard, dash tabasco, 1 egg white, beaten, 1 tsp drained capers, 1 tspn lemon juice, 1 tsp chopped dill, 1 tsp white horseradish, salt & pepper to taste.
  • Form well-mixed ingredients into 2 patties.
  • Place patties in skillet sprayed with cooking spray and preheated, and cook over medium heat 3 to 4 minutes per side until browned.

Dinner

• Poached chicken breast:
  • Pour into a stock pot or deep saute pan, 2 cups bottled water and 2 cups low-fat, low-sodium chicken broth, then bring to gentle boil.
  • Add 2 tbsp tricolor peppercorns and 8 oz boneless, skinless chicken breast, ensuring liquid covers chicken.
  • Reduse heat and simmer for 12 minutes until chicken is fork-tender and no longer pink, but avoid overcooking.
• Cauliflower mushroom mash:
  • Heat small skillet over high heat, coat with cooking spray, add 1/2 cup sliced mushrooms and 1 tbsp chopped shallots, cook 2 to 3 minutes.
  • Place in foodprocessor, cool slightly, then add 1 cup steamed cauliflower florets and 1 tsp whole-grain mustard, puree until smooth - add up to 2 tbsp water if mixture is too thick.
  • Stir in 1 tbsp chopped parsley and ground black pepper.
• Mixed green salad