1200 1400 1600 CALORIE DIET

Richard Simmons Update

1200 1400 1600 CALORIE DIETS

The Numbers Are The Amount Of Servings, Click On The Foods To View Serving Sizes.

1200 CALORIE DIET

MEAT - 5 FRUITS - 4 VEGETABLES - 4 FATS - 4 EXTRAS - 2 BREADS - 5 DAIRY - 2

1400 CALORIE DIET

MEAT - 6 FRUITS - 4 VEGETABLES - 4 FATS - 5 EXTRAS - 2 BREADS - 6 DAIRY - 2

1600 CALORIE DIET

MEAT - 6 FRUITS - 5 VEGETABLES - 5 FATS - 5 EXTRAS - 2 BREADS - 7 DAIRY - 2

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MEAT

Lean Beef 1 oz - Turkey 1 oz

Chicken 1 oz - Veal 1 oz

Fish 1 oz - Egg (1)

Lamb 1 oz - Pork 1 oz

Tofu 1/2 c - Salmon,Tuna or Crab 1/4 c

Shrimp,Scallop,Oyster,Clam (5)

Dried Beans or Peas 1/2 c

Cheese 1 oz Parmesan 3 Tbsp

VEGETABLES

1/2 cup of: Artichoke Hearts,

Asparagus,Bean Sprouts,Beets,

Broccoli,Brussels Sprouts,

Carrots,Collard Greens,Onions,

Eggplant,Green beans,Sauer-

kraut,Spinach (cooked),Turnip,

Tomato Juice,Tomato Sauce,

V8 Juice,Cabbage,Cauliflower,

Celery,Green Pepper,Mushrooms,

Radishes,Summer Squash,

Zuchini,Tomato.

FRUITS

1 Apple,Kiwi,Pear,Orange,Nect-

arine,Peach,Tangerine,2 prunes

1/3 c Apple-,orange-,grape-,

cranberry-, or pineapple-juice

1/2 c applesauce,blue- black-

or rasp- berries,citrus sec,

fruit cocktail,grapefruitjuice

pineapple chunks. 2 apricots

1/2 banana, grapefruit, papaya

or mango. 1/4 canteloupe or

honeydew. 1/3 pomegranate 2

plums. 1c strawberries 2 Tbsp

raisins 12 grapes 10 cherries

FATS

3t Sugar - 6 Nuts

3t Honey - 1/8 Avocado

3t Sweet & Sour Sauce

2 oz Wine

4 oz Lite Beer

2t Mayonnaise

1T Diet Mayonnaise

2t French or Italian Dressing

1T Cream Cheese

2t Diet Margarine

1t Margarine or Butter

2t Sour Cream

EXTRAS

1c Diet JELL-O 6 oz V-8

3 Frozen Grapes

1c Herbal tea with 1t honey

1c Plain Popcorn

1c Chicken or vegetable broth

with a few vegetables

1 Rice cake

1 Juice Spritzer (1/4 cup

fruit juice and mineral

( water)

1 Dill Pickle

1t Peanut Butter on celery

BREADS

Slice: White,French,Italian,

Rye,Wheat,Pumpernickel,Raisin

1/2: Bagel,Frank rl, Hamb rl,

Eng muffin,Pita,or 1 Dinner rl

1/2 c: spaghetti,noodles,maca-

roni,rice,dry cereal,grn peas,

lima beans,winter squash,jica-

ma. 1/3 c corn or small corn-

on-cob 3/4 c pumpkin 1/4 c Yam

3 arrowroot, 6 saltines, 4 so-

da crkrs 3t Breadcrumbs 1 Taco

shell 2 Brd stix 1 sm potato

1c cereal 1 tortilla 3c p'corn

DAIRY

1 c: Skim, Non-fat, low-fat,or

Whole milk. Skim buttermilk,or

Whole buttermilk.

1/3 c Powdered milk (dry)

1/2 c Evaporated skim milk

1 c: Non-fat yogurt (plain),

low-fat yogurt (plain), Whole

yogurt (plain)

1/2 c Flavored low-fat yogurt

(lemon,vanilla or coffee)

1/4 c low-fat Cottage Cheese