1. Model Calorie Food Plan Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Weight Management By: James J. Messina, Ph.D.

2. Three Calorie Food Plans 1200 Calories – Spartan – for those who are needing a JUMPSTART to motivate themselves 1500 Calories – Long Run – for those who are in it for the long run and not needing rapid weight loss at beginning 2000 Calories – Gradual – for those who are willing to take gradual steps to implementing lifestyle changes or for those who are going into a maintenance mode in their programs

3. Calorie Food Plan Allow for: Breakfast Mid Morning Snack Lunch Mid Afternoon Snack Dinner Late Evening Snack

4. 1200 Calorie Food Plan - Spartan Breakfast - 200 calories (2) pieces of 50 calorie bread and 1 piece of fruit Or (6) egg whites in Pam and 1 piece fruit Mid-Morning Snack – 100 calories (1) piece fruit or the equivalent in vegetables Or (1) 100 calorie yogurt Or (1) 100 calorie power bar

5. 1200 Calorie Food Plan - Spartan Lunch - 300 Calories Big Salad and 4 ounces of grilled chicken or shrimp or (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard or Stir-fried vegetables in Pam with chicken or shrimp or (6) egg white omelet in Pam with vegetables and sliced tomato Mid-Day Snack – 100 calories Same as Mid-Morning Snack

6. 1200 Calorie Food Plan - Spartan Dinner - 400 Calories (4) ounces of chicken, fish or shrimp, big salad with fat free dressing and one medium-sized potato or Stir-fried vegetables in Pam with chicken, shrimp or fish Late night Snack – 100 calories Same as Mid-Morning Snack

7. 1500 Calorie Food Plan – Long Run Breakfast - 200 calories (2) pieces of 50 calorie bread and 1 piece of fruit or (6) egg whites in Pam and 1 piece fruit or (1) 100 calorie yogurt and (1) piece of fruit or (1) serving of cereal (one cup) with 1/2 cup of skim milk or (1) serving of Quaker Instant Oatmeal –prepared with water

8. 1500 Calorie Food Plan – Long Run Mid-Morning Snack – 200 Calories (2) piece fruit or (2) cups of vegetables (baby carrots, sliced tomato, etc.) or (1) 100 calorie yogurt plus (1) piece of fruit or one cup of vegetables or (1) 100 calorie Jell-O Fat Free Pudding plus 100 calories of fruit or vegetables or (1/2) cup of fat-free cottage cheese with one serving of fruit.

9. 1500 Calorie Food Plan – Long Run Lunch - 300 Calories Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic vinegar or small serving fat-free dressing. or (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard or Stir-fried vegetables in Pam with 6 ounces of chicken or shrimp or (6) egg white omelet in Pam with vegetables and sliced tomato Mid-Day Snack – 100 calories Same choices as Mid-Morning Snack but only at 100 calories

10. 1500 Calorie Food Plan – Long Run Dinner - 500 Calories (6) ounces of chicken, fish or shrimp, big salad with fat free dressing and one medium-sized potato Or Stir-fried vegetables in Pam with (6) ounces chicken, shrimp or fish and cup of rice Or (6) ounces of lean red meat with a big salad and fat- free dressing; if you choose the red meat and medium- sized potato Or

11. 1500 Calorie Food Plan – Long Run Dinner Choices or (1) cup of any kind of pasta with Healthy Choice Marinara Sauce or another fat-free option,a salad with fat-free or balsamic vinegar; add to the pasta some steamed broccoli, carrots, cauliflower, mushrooms, etc or (2) Boca burgers, lettuce, tomato, ketchup or mustard with a salad and a medium-sized baked potato Late Night Snack – 200 Calories Same as Mid-morning snack

12. 2000 Calorie Food Plan – Gradual Breakfast - 200 calories (2) pieces of 50 calorie bread and 1 piece of fruit or (6) egg whites in Pam and 1 piece fruit or (1) 100 calorie yogurt and (1) piece of fruit or (1) serving of cereal (one cup) with 1/2 cup of skim milk or (1) serving of Quaker Instant Oatmeal –prepared with water

13. 2000 Calorie Food Plan – Gradual Mid-Morning Snack – 200 Calories (2) piece fruit or (2) cups of vegetables (baby carrots, sliced tomato, etc.) or (1) 100 calorie yogurt plus (1) piece of fruit or one cup of vegetables or (1) 100 calorie Jell-O Fat Free Pudding plus 100 calories of fruit or vegetables or (1/2) cup of fat-free cottage cheese with one serving of fruit.

14. 2000 Calorie Food Plan – Gradual Lunch - 400 Calories Big Salad and 6 ounces of grilled chicken or shrimp Dressing should be balsamic vinegar or small serving fat-free dressing. or (2) pieces of 50 calorie bread; 100 calories of Healthy Chicken or Turkey, lettuce, tomato, and Dijon Mustard or 200 calories of pretzels or fat-free chips or Stir-fried vegetables in Pam with 6 ounces of chicken or shrimp or (6) egg white omelet in Pam with vegetables and sliced tomato Mid-Day Snack –200 calories Same choices as Mid-Morning Snack

15. 2000 Calorie Food Plan – Gradual Dinner - 800 Calories (6) ounces of chicken, fish or shrimp, big salad with fat free dressing and one large-sized potato Or Stir-fried vegetables in Pam with (6) ounces chicken, shrimp or fish and cup of rice Or (6) ounces of lean red meat with a big salad and fat- free dressing; if you choose the red meat and large- sized potato Or

16. 2000 Calorie Food Plan – Gradual Dinner Choices- 800 calories or (1) cup of any kind of pasta with Healthy Choice Marinara Sauce or another fat-free option,a salad with fat-free or balsamic vinegar; add to the pasta some steamed broccoli, carrots, cauliflower, mushrooms, etc or (2) Boca burgers, lettuce, tomato, ketchup or mustard with a salad and a medium-sized baked potato Late Night Snack – 200 Calories Same as Mid-morning snack