The Combi Diet - Calorie Secrets

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Calorie Secrets.net – 1200 calorie diet and 7 days diet planBREAKFASTNutritional Information*For breakfast, choose any of the following combinations:½ avocado (approximately 100gr), 2strawberries (medium 12g approximately) 1 spoonful of mixed nuts (any of yourchoice approximately 12gr)2hard-boiledeggs(50greachapproximately) 2 slices of lean slicedcooked NOTESGood source of protein, iron andvitamin D.(154 52)3 slices or half a fillet of smoked salmon(approximately 124g)2 eggs scrambled with 0.51fl oz / 15g milkand a 18g tablespoon of ricotta cheese(approximately 100g total)1 tin of tuna (165g tin preferably in brine orwater) 1 tea spoon of olive oil 1wedge lemon dressing (optional)(12 10)(10 2)032518531091400426* Nutritional information is provided according to the USDA Nutrition Data analyzer.1 Page233Good source of omega-3 essentialfatty acids.Can use any cheese or smallerquantities. Nutritional values canvary depending on brand and/ortype of cheese.Mayhaveanti-inflammatoryproperties. Can add ½ choppedonion & parsley to taste.

Calorie Secrets.net – 1200 calorie diet and 7 days diet planBREAKFAST ADDITIONALSChoose any of the breakfast ‘additionals’ to combine with the food choices from the mainbreakfast listRye crackers or crisp breads (up to 4 allowed)(values are displayed for 1 10gr. wafer and can vary slightly for each brand)Rice breads (up to 4 allowed)(Unsalted, preferably brown rice or rye. Values are displayed for a 9gr rice breadcracker and can vary slightly for each brand)1 cup of coffee (approximately 1 mug of 227ml / 8fl oz)(milk allowed, values are displayed for instant black coffee and with 1floz/30gskimmed milk serving)1 cup of tea no sugar (approximately 1 mug of 227ml / 8fl oz)(milk allowed, values are displayed for brewed black tea and with1floz/30gskimmed milk serving)1 green tea or herbal tea(no sugar, approximately 227ml / 8fl oz)2 PageGL 1100Proteing.Fatg.Calorieskcal4 each10325 each103501 withmilk01 withmilk01withmilk01 withmilk000000516 withmilk213 withmilk2

Calorie Secrets.net – 1200 calorie diet and 7 days diet planSNACKSChoose one of the following for snack in the morning or late afternoonDried mixed nuts 28g. approximately (or a handful)(dry roasted or uncooked without added salt, avoid thosecooked in vegetable oils)1Fruit (example: apple, pear, banana)Olives and cheeseValues are displayed for 12 g olives (approximately 8 mediumolives) and 17g (1 cubic inch) feta cheeseYou can also pick from breakfast additionals list for snacks.3 ional information for each fruit canvary. A medium sized apple can containapproximately 77kcal, a pear 86kcalwhereas a banana can contain 105 kcal.13559

Calorie Secrets.net – 1200 calorie diet and 7 days diet planLUNCH AND DINNERChoose any from the following for lunch or dinner. Adjustportions accordingly if chosen for lunch or dinnerNutritional InformationGL1100Proteing.Fatg.Calorieskcal2 large lean meat grilled burgers (approximately 3oz/85 g each values are displayed for 80% meat 20%fat)Mixed beans(approximately 150gr)042304321191153Grilled beef steak(approximately 168 g sirloin cut, fat removed)0498282Nutritional values can vary accordingto the cut of the steak.1 grilled or baked chicken breast fillet(approximately 140 g. skin removed)0435231Vegetable soup(Values are displayed for a can of 536 g)Shrimps/prawns in garlic lemon and herbs198827514216323Can use 1 large ready filleted breastor have the breast of 1 roast wholechickenValues can vary depending on thebrand and/or if homemade(Oven-grilled or fried in 1tsp of oliveoil, values are displayed for 200g).Mixed vegetable omelette (3 eggs)Values are estimated for mix of ½ baby zucchini, ½red pepper, ¼ onion and 2 sliced mushroom220253194 PageNOTESValues can vary depending on the fatpercentage and the cut of meat used.

Calorie Secrets.net – 1200 calorie diet and 7 days diet planLUNCH AND DINNERChoose any from the following for lunch ordinner. Adjust portions accordingly if chosenfor lunch or dinner2 x Stuffed peppers and/ortomatoes with leanmincemeat and brown rice.(no more than 1tsp rice perstuffed vegetable)Trout with garlic (1 clove)lemon juice and pine nuts(sauté in 1 tsp olive oil, valuesare displayed for a 62gr fillet)1 fillet of Cod (bake or sautéin 1tsp olive oil) with parsleysauce (2 table spoon).Values are displayed for 180 gfillet2 pork skewers grilled orroasted in lemon and 1 tsp ofmustard sauce.Values are displayed for 150 gloin, tenderloin lean meat cut.1 breast of turkey (210g)grilled/ roasted in 1 tbspyogurt and garlic (1 clove)marinade5 PageNutritional 1712187543213901335179NotesCan also stuff courgette and aubergines. Use the insideof the vegetables to mix with the lean mince and rice fortaste.Add garlic and lemon and herbs according to personalpreference. Trout is high in vitamin D and omega-3 oils.Adjust garlic to your own preference163472

Calorie Secrets.net – 1200 calorie diet and 7 days diet plan7 Days Diet Plan (1200 calorie average)Week 1Breakfast2 hard-boiled eggs 2slices of lean sliced cookedhamMondayTuesdayWednesday6 Page2 Rye crackers 1 Coffeewith MilkLunchMixed BeansMixed green salad (2 portions) 1 spoonful vinaigrette 2rice crackers.Dinner1 portion fillet of Cod(bake or sauté in 1tsp oliveoil) with parsley sauce (2table spoon).Mixed boiled vegetable 1small cup of brown riceSnacks & extras1 portion ofmixed nuts(AM)Calories1 banana, 1herbal tea (PM)Total:1362Total kcal: 286Total kcal: 243Total kcal: 560Total kcal: 273½ avocado 2strawberries 1 spoonfulof mixed nutsMixed vegetable omelette (3eggs)Grilled beef steak1 apple 1coffee (AM)2 rye crackers 1 green tea1 portion of rice 1portion of vegetables2 rice crackers(PM)Total kcal: 254Total kcal: 385Total kcal: 452Total kcal: 149Scrambled eggs ricottacheese2 burgers1 breast of turkey inmarinade1 green teaTotal:12401 pear (AM)2 rice breads 1 coffee withmilk1 portion of mixed vegetables2 portions of salad 2 ryecrackers1 pear (PM)Total kcal: 216Total kcal: 491Total kcal: 562Total kcal:186Total:1455

Calorie Secrets.net – 1200 calorie diet and 7 days diet planTuna with lemon dressingThursdayFridaySaturday2 rye crackers 1 green tea½ portion of salad 1 portionricotta cheese 2 rye crackersTotal kcal: 294Total kcal: 289Scrambled eggs and ricottacheese1 stuffed pepper 1 stuffedtomato7 Page1 portion of rice 1portion of vegetables.Total kcal: 3572 burgers2 rice crackers½ portion saladTotal kcal: 204Total kcal: 2291 portion of vegetables 1portion of cottage cheese 2rye crackers.Total kcal: 600Smoked salmonVegetable soup3 pork skewers2 rye crackers 1 blackcoffee1 portion of salad 2 ryecrackers1 portion of rice and 1portion of vegetablesTotal kcal: 254Total kcal: 352Total kcal: 439Tuna and lemon dressingSunday2 pork skewers grilledTrout with garlic lemonand pine nuts.Shrimps in garlicGrilled chicken breast2 rice breads green tea½ portion of salad 1 portionof rice1 portion of salad 1portion of vegetables ricotta cheeseTotal kcal: 308Total kcal: 441Total kcal: 342Olive andcheese (AM)1 portion ofmixed nuts(PM)Total kcal: 225Total:11651 apple (AM)2 rye crackers(PM)Total:1174Total kcal: 141Olives andcheese (AM)Mixed nuts 1herbal tea (PM)Total kcal: 2271 coffee 1banana (AM)2 rye crackers olives withcheese (PM)Total kcal: 233Total:1272Total:1324

Calorie Secrets.net – 1200 calorie diet and 7 days diet planShopping ListITEMEggsRice crackersRye crackersFeta cheeseRicotta cheeseCottage cheeseTuna in brine or waterSmoked OlivesCourgette/zucchiniMixed beansLettuceCucumberPeppers8 PageQNTY61 packet1 packet1 packet1 tub1 tub1 tin1 packet1 fillet 180g1 fillet3213150g11 tinAmple15 (2 for stuffing)GOTITEMShrimps/prawnsTurkey filletChicken breastSteak beefMince meatPork piecesBrown riceMixed nutsVegetable soupOlive oilSpring onionsBroccoliCarrotsPeasAvocadoYogurtHerbal or green teaParsley 500g lointenderloin1 packet1 packet1 tinSmall bottle1 bunchAmpleAmple1 bag1 large1 small tub1 packet1 packet5 (2 for stuffing)33GOT

Calorie Secrets.net – 1200 calorie diet and 7 days diet planThe CalorieSecrets Diet Weekly daySunday9 PageBreakfastLunchDinnerSnacksCalories

Calorie Secrets.net – 1200 calorie diet and 7 days diet planFood & Drink Weekly DiaryName:Date:BreakfastMonTueWedThuFriSatSun10 P a g eLunchDinnerSnackskcal

Calorie Secrets.net – 1200 calorie diet and 7 days diet plan11 P a g e

Calorie Secrets.net - 1200 calorie diet and 7 days diet plan 6 Page 7 Days Diet Plan (1200 calorie average) Week 1 Breakfast Lunch Dinner Snacks & extras Calories Monday 2 hard-boiled eggs 2 slices of lean sliced cooked ham 2 Rye crackers 1 Coffee

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