Example Meal Plan

Eat Real Food & Keep The Weight Off

1,200 calorie meal plan.
Created by Ginny Erwin MS RDN CHC CPT

½ cup mixed fruit salad, topped with non-fat Greek yogurt and cinnamon.
One slice of multigrain bread, topped with one tablespoon nut butter, and sliced banana, sprinkle a little cinnamon on top for flavor and color.
Green tea

Mid-morning snack[ if “feeling” physically hungry]:
10 plain almonds or 10 walnuts (chew slowly and thoroughly).
Green tea or water

Pan seared fish: made with 3 ounces of  fresh fish, cut into one inch cubes (salt and pepper to taste)
Squeeze fresh lemon on fish near the end of cooking.
1 small purple potato steamed (with skin on) – spray with olive oil, top with sea salt and fresh ground pepper.
Add medley of steamed broccoli, bok choy, cucumber, watermelon and cherry tomatoes.
Green tea or water.

Feeling hungry afternoon snack:
one apple or one pear.

3 ounces cooked shrimp with lemon and dill (if desired) season with sea salt and fresh ground pepper.
In a skillet, on medium heat, cook shrimp with 2 cloves of minced garlic with 1 tablespoon olive oil.
Roast a small acorn squash, seasoned with olive oil and fresh ground pepper.
Add small micro-greens salad under shrimp for more color and nutrition.