Nutrition Options

Getting the best Results

Scientific studies have shown that a 1,200 calorie a day diet is optimal for weight loss. Stick with a 1,200 calorie diet and Sensotherapy will ensure that you don’t feel hungry and will help you lose weight.

7 Day Meal Plan

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Healthy Recipes

Learn how to maximize your nutrition with these great recipes.

7 Day Meal Plan

The 7 day meal plan demonstrates how to keep caloric intake down to 1,200 or fewer calories while preventing hunger. You can still eat out and enjoy drinks with your friends, just be sure to regularly use Sensotherapy to prevent overeating.

Every week, you are allowed to eat whatever and how ever much you want during one meal, but one meal only. For the rest of the splurge day, you should eat calorie free foods.

M

B – 1 cup bran flakes, 1 banana, 1 cup skim milk

L – 2 slices whole grain bread, 2 oz. sliced chicken breast, 1 cup spinach, 1 slice low fat cheese, 1 tsp. mustard

D – ½ cup cooked pasta, chicken breast, ½ cup pasta sauce, 1 tbsp. parmesan

T

B – 1 cup low-fat yogurt, 1 cup strawberries, ½ cup granola

L – 1 whole wheat wrap, 2 oz. turkey, 1 tbsp. hummus, 1 cup spinach, 1 tomato, 1 tbsp. feta

D –1 cup brown rice, 3 oz. salmon, 1 cup broccoli

W

B – 3 egg whites, 1 slice wheat bread, 1/8 cup feta, 1 cup spinach, 1 orange

L – 2 cups spinach, 1/8 cup chopped nuts, ¼ cup dried cranberries, 2 oz. chicken, 1/8 cup feta, 1 tbsp. light dressing

D – 1 whole wheat bun, 1 turkey burger, ¼ avocado, 1 slice cheddar

T

B – 1 bagel thin, 1 sliced tomato, 2 tbsp. low-fat cream cheese, spinach

L - 2 slices whole grain bread, 2 oz. sliced turkey breast, 1 cup spinach, 1 slice low fat cheese, 1 tsp. mustard

D – 1 whole wheat wrap, ½ cup black beans, 2 oz. chicken, ¼ avocado, lime

F

B – ½ cup oatmeal, 1 apple, cinnamon, 1 tbsp. honey

L – 1 whole wheat bun, 3 oz. chicken, 2 tbsp. marinara, 1 slice mozzarella

D – ¼ lb. trimmed steak, 1 cup asparagus, ½ cup mashed potatoes

S

B – 1 cup dry whole-grain cereal, 1 cup mixed berries, 1 cup skim milk

L – 1 whole wheat pita, 3 oz. chicken, ¼ non-fat Greek yogurt, 1 cucumber, 1 tomato, red onion, 1 tsp. honey mustard

D – 1 cup quinoa, ½ cup corn, ½ cup black beans

S

B – smoothie with 1 tbsp. peanut butter, 1 cup whole raspberries, 1 cup whole strawberries, ¼ cup skim milk, ice

L – 1 English muffin, 1 egg, ¼ avocado, tomato, 1/8 cup feta

D – 1 sweet potato, 3oz. shredded chicken breast, ¼ cup shredded cheese, 2 tbsp. bbq sauce

Daily Meal Plan Suggestions

This is a meal planning guide that offers suggestions.

Breakfast

  • 1 Starch
  • 1 Fruit
  • 1 Dairy

Lunch

  • 1 Starch
  • 1 Vegetable
  • 1 Fruit
  • 2 Protein
  • 1 Fat

Dinner

  • 2 Starch
  • 2 Vegetable
  • 2 Protein
  • 1 Dairy
  • 1 Fat

starches

  • 1/2 Cup Oatmeal
  • 1 Biscuit
  • 2 cups Popcorn
  • 1 oz. Pretzels

proteins

  • 1 Egg
  • 1 tbsp. Peanut Butter
  • 1/4 cup Canned Tuna
  • 1/4 cup Lowfat Cottage Cheese
  • 2 oz. Skinless Chicken or Turkey
  • 1 oz. Beef
  • 1 oz. Pork
  • 1 oz. Fish
  • 1 oz. Shellfish
  • 1 oz. Lamb
  • 1 oz. Sausage
  • 1 oz. Lunch Meat
  • 1 oz. Nuts

vegetables

  • 1 Cup Raw or 1/2 Cup Cooked
  • Leafy Greens
  • Asparagus
  • Carrots
  • Brocoli
  • Beets
  • Brussel Sprouts
  • Cauliflower
  • Eggplant
  • Mushrooms
  • Onions
  • Peppers
  • Tomato

fruits

  • 1 Small Apple
  • 2 Tangerines
  • 1 cup Melon

dairy

  • 1 cup Skim or Lowfat Milk
  • 1 cup Nonfat Plain Yogurt
  • 1 cup Nonfat Plain Greek Yogurt
  • 1-2 oz. Cheese
  • 3/4 cup Whole Milk
  • 1/2 cup Flavored Yogurt
  • 1.2 cup Lowfat Frozen Yogurt

fats

  • 1 tbsp. Margarine
  • 1 tbsp. Butter
  • 1 tbsp. Mayonaise
  • 1 tbsp. Regular Salad Dressing
  • 2 tbsp. Reduced Calorie Dressing
  • 1 tbsp. Oil
  • 1 tbsp. Cream Cheese
  • 1 tbsp. Heavy Cream
  • 1 tbsp. Chocolate

liquids

  • (Make sure to include at least 8 glasses of water and liquids throughout the day)
  • Water
  • Unsweetened Coffee
  • Unsweetened Tea
  • Calorie-Free Soft Drink
  • Calorie-Free Flavored Waters
  • Fat-Free Broths

Calorie Tracking

Use these mobile and online calorie tracking apps to help record your daily calorie intake.

myfitnesspal appMyFitnessPal

dailyplate app The DailyPlate