Sample Diet while on LIPO (MIC+B12)

Serving size and calorie intake depends on your particular needs. Mix and match meals listed as needed.

Day 1:

Breakfast: Steel cut oatmeal with almond milk, blueberries and slivered almonds

Lunch: Tuna salad with corn, kidney beans, low fat ranch and low fat shredded cheddar cheese stuffed tomato atop a bed of lettuce.

Afternoon snack: Celery and natural peanut butter

Dinner: Parmesan Crusted Chicken Breast with steamed veggies

Day 2:

Breakfast: Smoothie with your favorite protein powder, spinach and berries. Add a little honey for sweetness if you’d like.

Lunch: Grilled chicken sandwich (no sauce) with fruit cup (Chic-fil-A)

Afternoon snack: Low fat Greek yogurt

Dinner: Spaghetti squash with red sauce

Day 3:

Breakfast: Breakfast sandwich using light English muffin, 1 egg scrambled with shredded reduced-fat Cheddar cheese, and sliced tomato and avocado.

Lunch: Super greens salad with your favorite veggies and boneless skinless chicken breast

Afternoon snack: Orange

Dinner: Tilapia over quinoa with asparagus

Day 4:

Breakfast: Kashi Golden Goodness Cereal with berries and almond milk

Lunch: New England Lobster Roll

Afternoon snack: Apple

Dinner: Cheese burger lettuce wraps, use lean ground beef and low fat cheese

Day 5:

Breakfast:Egg White Turkey Sausage Wake-Up Wrap (Dunkin’ Donuts) with a piece of fruit

Lunch: Spinach salad with pine nuts and tuna

Afternoon snack: Cucumber salad

Dinner: Seared scallops over quinoa with sautéed veggies

Day 6:

Breakfast: Mini ham and cheese quiches

Lunch: One pan Mexican quinoa

Afternoon snack: Veggies with hummus

Dinner: Clean Eating Crockpot Turkey Chili

Day 7:

Breakfast: Banana Oat Blender Pancakes

Lunch: Chicken salad stuffed avocado

Afternoon snack: Low fat cottage cheese and fruit (if using canned fruit make sure it is packed in water)

Dinner: Whole wheat pizza topped with low fat cheese, sliced tomatoes and raw spinach and a side salad

Notes:

• Many of the recipes listed can feed up to 4 people. Don’t hesitate to have leftovers for lunch or dinner to cut down on time and money.
• If cooking boneless, skinless chicken breast make extra for lunches or consider getting a rotisserie chicken from your local grocery store (just remove the skin before eating).
• The fruit listed can be any fruit that is in season. Freeze it and blend it with for a frozen treat.
• Stick to drinking water and green tea. Add lemon for a little flavor. If you are having coffee watch out for the calories in creamer and sweetener.
• If you do have an alcoholic beverage drink in moderation. Too much alcohol leads to late night binges and visits to fast food restaurants.