Meal Plan 1

TOTAL CALORIES ~1100

Breakfast

1/2 Banana (50)

1 cup of bran cereal with 8oz 2% (trim) milk (250)

1 black tea or coffee (0)

1 glass of water (0)

Lunch

2 slices wheat bread (140)

Sliced lettuce and tomato (5)

.5oz. of lite mayonnaise (45)

2 slices of roast beef (80)

1 cup of mixed fruit (74)

12 ounces of diet soft drink (0)

Snack

1 medium-sized peach (42)

Dinner

1 small tossed salad (with 2 Tbsp. of lite dressing) (61)

1 cups of cooked pasta (182)

1/2 cup tomato sauce (64)

1 Tbsp grated cheese (22)

12 ounces of water (0)

Snack

11 Almonds (84)

Meal Plan 2

TOTAL CALORIES ~1107

Breakfast

2 whole wheat low fat waffles (140)

1 pat butter (36)

2 tbsp of maple syrup (100)

1 cup of mixed fruit (74)

1 glass of water (0)

Lunch

1 large tossed salad with 2 Tbsp lite dressing (100)

3 ounces sliced chicken breast (142)

1 cup of low-fat wheat thin crackers (130)

12 ounces of water (0)

Snack

1 medium-sized peach (42)

Dinner

1 small tossed salad (with 2 tbsps of dressing) (61)

3 ounces of grilled skinless chicken breast (142)

1 cup of green beans (44)

1 pat butter (36)

12 ounces of water (0)

Snack

2 graham crackers (60)

Meal Plan 1

TOTAL CALORIES ~1221

Breakfast

1 Cup Orange Juice (55)

1/2 Cup Oatmeal (154)

1 Cup Low-Fat Yogurt (154)

Black Coffee or Herbal Tea (0)

Snack

Smoothie (170)

(1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

Lunch

2 Slices Whole Wheat Bread (200)

1/2 Cup Tuna (in water only) (90)

Salad (1 small tomato,1/2 cucumber, 1 cup lettuce) with 1 teaspoon lite mayonnaise +
1/2 tbsp olive oil. (116)

Dinner

3.5 oz. (~100g) chicken breast (skinless boneless) - cook in griller. (119)

1 Cup Broccoli (55)

1/2 Cup cooked Brown Rice (108)

Meal Plan 2

TOTAL CALORIES ~1206

Breakfast

1 Slice Whole Wheat Toast with 1 tsp Butter (125)

1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only (54)

8 oz. (1 cup) Trim (1%) Milk (100)

Snack

1 Medium-Sized Banana (105)

Lunch

8 Whole Wheat Ritz Crackers with 1/2 cup Low-Fat (1%) Cottage Cheese. (194)

Handful Mixed Nuts (.6 oz.)(Almonds, Walnuts, Brazil nuts) (100)

1 Medium Apple (96)

Dinner

Small Baked Potato (128)

3 oz. (~85g) Sirloin Steak (156)

1/2 Cup Mushrooms (10)

1/4 Cup Onions (17)

1 Teaspoon olive or canola oil (cooking) (30)

1 Cup Mixed Vegetables (90)

Ensure you drink plenty of water - aim for 8-10 glasses per day.

Meal Plan 1

TOTAL CALORIES ~1366

Breakfast

2 strips of turkey bacon (70)

2 scrambled eggs (140)

1 piece of wheat / wholemeal toast (100)

1 tea or coffee (0)

1 glass of water (0)

Lunch

3 ounces of turkey (90)

Sliced lettuce and tomato (5)

2 teaspoons of mayonnaise (45)

1 whole wheat bread wrap (130)

1 apple (70)

12 ounces of diet soft drink (0)

Snack

1 cup of sliced carrots (50)

Dinner

1 cup mixed vegetables (108)

1 small tossed salad (with 2 tbsps of lite dressing) (83)

cup brown rice (108)

6 ounces cooked white fish (162)

12 ounces of water (0)

Snack

1 cup of lite yogurt (135)

4 teaspoons granola/muesli (70)

Meal Plan 2

TOTAL CALORIES ~1354

Breakfast

1 whole wheat bagel (240)

2 tbsp low-fat cream cheese (35)

1 cup low-fat yogurt with fresh berries or mandarins (160)

1 tea or coffee (0)

1 glass of water (0)

Lunch

1 large tossed salad with 2 tbps lite dressing (100)

1/2 cup of tuna (90)

16 low-fat wheat thin crackers (128)

12 ounces of diet soft drink (0)

Snack

1 cup of non-fat yogurt (134)

4 teaspoons granola/muesli (70)

Dinner

1 small sweet potato with 1 pat of butter (96)

3 ounce (cooked) broiled steak (155)

1 cup of waxed beans (40)

12 ounces of water (0)

Snack

1 medium banana (105)

1400 Calorie Meal Plan

Diet Plan 1

Diet Plan 2

Breakfast

Breakfast

Cantaloupe - 1 cup
Scrambled Eggs - (1/2 cup egg substitute or 1 egg and 1 egg
white 1 teaspoon butter).

Fat-Free Milk - 1 cup

Strawberries - 1/2 cup
English Muffin (with butter and jam) - whole wheat or oat

English Muffin (dry, whole-wheat)

bran + 1 teaspoon butter

Snack

Snack

Mug of Granola (2 tbsp. granola + 1/4 cup fat-free milk)

Graham Crackers (1)

Chocolate Milk - 1 cup fat-free milk + 2 tbsp chocolate
syrup.

Lunch

Lunch

Small Roll - 2 1/2 inches in size.

Satisfying Veggie Salad - (1 cup mixed greens 1/3 cup
Fat-Free Milk - 1 cup
Peanut Butter and Jelly Sandwich (2 tbsp peanut butter 2 tbsp carrots 1/3 cup tomatoes 1/3 cup cucumbers 1/2 cup canned
chickpeas 2 tablespoons chopped eggs 2 tablespoons
jelly or jam 2 slices whole wheat bread)
reduced-calorie dressing)
Celery Sticks (1/2 cup) and Baby Carrots (1/2 cup)
Dinner

Dinner

Mixed Greens (2 cups + 1 tbsp reduced-calorie dressing)

Spaghetti (1 cup whole wheat spaghetti 1/4 cup meatless
pasta sauce 2 tablespoons Parmesan 2 teaspoons chopped
basil)

Pasta with Broccoli and Chicken (see below)

Treat

Treat

Ginger Snaps (3)

Frozen Fruit Bar - no more than 80 calories.

Ensure you drink plenty of water - aim for 8-10 glasses per day.

1400 Calorie Recipe

Pasta with Broccoli and Chicken

Ingredients:

4 ounces whole wheat spaghetti or 2 cups ziti

2 cups broccoli florets, coarsely chopped

1 cup sliced cooked chicken breast

4 tablespoons grated Parmesan cheese

4 teaspoons olive oil

Pinch of red-pepper flakes (optional)

Instructions:
Prepare the pasta according to package directions. Drain, reserving 1 cup of the
liquid. Return the liquid to the pot. Place the pasta in a bowl and cover to keep
warm. Bring the liquid to a boil. Add the broccoli, cover, and cook for 4 to 5

minutes, or until soft, but not soggy. Add the pasta, chicken, cheese, oil, and
pepper flakes (if using). Toss well.

1500 Calorie Meal Plan

TOTAL CALORIES ~1484

Meal 1

Shredded Wheat Cereal - 1 cup (190)

Skim Milk - 1 cups (135)

Strawberries - cup (27)

Meal 2

Scrambled Eggs (4 egg whites, 1 whole egg) (141)

Grapefruit - large (27)

Meal 3

Brown Rice - cup (108)

Grilled Chicken Breast - 110 grams (3 oz.) (142)

Green Beans - 180 grams (6 oz.) (60)

Meal 4

Salmon - 150 grams (4 oz.) (207)

Broccoli - 1 cup (55)

Yams - 150 grams (4 oz.) (132)

Meal 5

Grilled Chicken Breast - 110 grams (3 oz.) (142)

Light Italian Dressing - 3 Tbsp (68)

Large mixed green salad - 2 cups (50)

Approximate calories: 1484

Meal Ratios: Protein 35%, Carbohydrates 50%, Fats, 15%

Vegetarian 1500 Calorie Meal Plan

TOTAL CALORIES ~1513

Breakfast
Chia Smoothie

1 medium banana (105)

1/2 cup blueberries (40)

2 tablespoons chia seeds (170)

3/4 cup plain almond milk (45)

Morning Snack
9 pecan halves (90)

Lunch

1 medium avocado (227)

8 reduced fat woven wheat crackers (137)

hot sauce to taste (0)

Afternoon Snack

1 medium apple (93)

1 tablespoon natural peanut butter (105)

Dinner
Black Bean Pasta with a Salad

1/2 cup black beans (105)

1 cup marinara sauce (129)

1 cup cooked spinach pasta (185)

2 cups tossed salad (42)

2 tablespoons lite vinaigrette dressing (40)

Sample Meal Plan

Breakfast
1 cup corn flakes
1 cup skim milk
1 cup orange juice
1 tablespoon honey
Herbal tea
Morning Snack
1 cup baby carrots

1 Tablespoon ranch dip

Lunch
3 oz. turkey
1 oz. Swiss cheese
3 slices whole wheat bread
1 tablespoon mayo
Lettuce, tomato, onion and pickles
Afternoon Snack
1 cup plain yogurt
1 banana
Dinner
3 oz. baked tilapia
1 cup pasta
2 cups mixed green salad
1 tablespoon olive oil
Lemon and vinegar

What About the Mayo Clinic Fad Diet?

For many years now, people have been using a crash/fad diet often referred to as the "Mayo Clinic Diet" - despite
the diet having no connection or endorsement with the Mayo Clinic. This crash diet was very low-calorie, and
nutritionally unbalanced. It bears no resemblance to the official Mayo Clinic Plan.

Food Guidelines
The Mayo Clinic Healthy Weight Pyramid emphasizes fruit and vegetables - which are allowed to be eaten in
unlimited quantities. Other carbohydrates, such as grains, play a lesser role in the pyramid.
The diet is one of the most healthful and natural diets to be found. Consuming ample amount of vegetables will
not only provide a nutritionally-rich diet - but will also lead to satiation - hopefully leading to a desire to eat less
sugary and fatty foods.

Sample Meal Plan

This is a 1200 Calorie Meal plan based on the Mayo Clinic Healthy Weight Pyramid.
Breakfast
1 large banana
1 cup bran cereal

1 cup fat-free milk

Herbal tea
Lunch
Tuna salad sandwich made with 1/2 cup water-packed tuna, 1 tablespoon low-calorie mayonnaise, 1/2 teaspoon
curry powder, chopped celery as desired, leaf lettuce and 2 slices whole-grain toast
2 cups raw baby carrots, jicama and bell pepper strips
1 medium apple
Water
Dinner
Cod with lemon and capers
3/4 cup steamed green beans
1/2 cup sliced beets
Salad made with 1 cup Romain, Boston, butterhead or leaf lettuce, 1/2 cup cherry tomatoes, a splash of balsamic
vinegar and 1 teaspoon extra-virgin olive oil
1 nectarine
Sparkling water with lemon
Snack (any time)
1 small pear
NUTRIENT ANALYSIS
Calories

1,208

Cholesterol

115 mg

Protein

81 g

Sodium

1,413 mg

Carbohydrate

198 g

Fiber

36 g

Total fat

18 g

Potassium

3,302 mg

Saturated fat

4g

Calcium

541 mg

6g
Monounsaturated fat

7 day cabbage soup meal plan - example outline

Day 1
Homemade cabbage soup, plus any fruit, apart from bananas.
Day 2
Homemade cabbage soup, plus other vegetables, including a baked potato with butter for
dinner (potatoes are off-limits on other days)
Day 3
Homemade cabbage soup, plus other fruits and vegetables.
Day 4
Homemade cabbage soup, plus anything up to 6 bananas and fat-free milk.
Day 5
Homemade cabbage soup, plus 6 tomatoes and up to 450 grams of meat or fish.

Day 6
Homemade cabbage soup, plus meat(beef) and vegetables.
Day 7
Homemade cabbage soup, plus brown rice, pure fruit juice, and vegetables.

No bread, carbonated beverages, or alcohol.

Cabbage Soup Recipe

6 large green onions

2 green peppers

1 or 2 cans of tomatoes (diced or whole)

1 bunch celery

1/2 head cabbage

1 package Lipton Soup Mix

1 or 2 cubes bouillon (optional)

1 48 oz. can V8

Juice (optional)

Season to taste (salt, pepper, parsley, curry, garlic powder, etc).