Jackie Keller’s 1200-Calorie Weekly Meal Plan

Jackie Keller’s 1200-Calorie Weekly Meal Plan

Take advantage of celebrity nutritionist and wellness coach Jackie Keller’s daily menus to construct meal plans that really work! You will notice that we have included many simple one or two ingredient meals, and easy recipes for combination menu items. You may see an occasional hamburger or chicken salad item listed without a recipe. Use your imagination to construct a healthy version. Variety is the spice of life – enjoy your food!

Make sure to check out Fit&Fab Living’s interview with Jackie Keller here!

Day One
Breakfast
1/2 C. liquid egg substitute or egg whites
1/2 toasted English muffin
1 medium slice cantaloupe
1 tsp. margarine (choose one without hydrogenated oils)

Snack
Piece of fruit
1 light string cheese

Lunch
Tuna Fish Sandwich (2 pieces Oroweat light bread) or over a bed of lettuce
– 3 oz. tuna fish* mixed with 2 tsp lowfat or nonfat mayonnaise
– Lettuce, tomato, onion, celery
– 1 orange or other fruit
*tuna fish packed in water

Snack
NutriFit High Energy Bar

Dinner
3 oz. grilled or baked skinless chicken breast (palm size)
1/2 small baked potato (3 oz.) or 1/4 baked sweet potato
1 C. steamed vegetables
1 tsp. margarine

Day Two
Breakfast
1/2 cup nonfat or lowfat cottage cheese
1/2 toasted English Muffin
1 piece of fruit or I C. mixed fruit
1 tsp. margarine

Snack
1 hard boiled egg
1/2 C. grapes

Lunch
Chicken Wrap
– 1 (6-inch) whole wheat tortilla
– 2 oz. grilled skinless chicken breast or lean deli slices
– Lettuce, tomato, onion
– 2 tsp. nonfat or light mayonnaise
– Small handful baby carrots

Snack
NutriFit High Energy Bar

Dinner
3 oz. grilled pork chop or loin
1/2 C. mashed potatoes
1 C. steamed vegetables
1 tsp. margarine

Day Three
Breakfast
1 slice whole wheat toast (Oroweat light bread)
1 Tbs. natural peanut butter
1 C. skim or I% milk
1/2 C. fresh fruit or 1/2 banana
Snack
1/2 C. nonfat or low-fat cottage cheese
1/2 chopped apple

Lunch
Ham or Turkey Sandwich
– 2 oz. lean deli ham or turkey
– 2 slices whole wheat bread (Oroweat Light Bread)
– Lettuce, tomato, onion,
– Mustard
Tossed salad with 1 Tbs. low-fat salad dressing

Snack
NutriFit High Energy Bar

Dinner
3 oz. grilled lean turkey burger
1/2 C. corn
1 C. string beans
1 C. watermelon cubes

Day Four
Breakfast
3/4 C. cold cereal (try Kashi Go Lean)
1/2 C. skim milk or I% milk
1/2 banana

Snack
NutriFit High Energy Bar

Lunch
Large grilled chicken salad (3 oz.)
2 tsp. low-fat salad dressing
1/2 C. grapes

Snack
1 Baby Bel light cheese
Small handful baby carrots

Dinner
2 oz. very lean ground beef or meat alternative
1 C. cooked pasta
1/2 C. spaghetti sauce
1 C. steamed broccoli

Day Five
Breakfast
3/4 C. cooked plain oatmeal
1 Tbs. chopped almonds
1/2 C. skim milk or I% milk
1 Tbs. raisins

Snack
Piece of fruit
1/2 C. Dannon Light n’ Fit yogurt

Lunch
Grilled Cheese Sandwich (try Oroweat light bread)
1 slice low-fat cheese
2 tsp. margarine
1 C. low-fat chicken noodle soup or other low-fat soup

Snack
NutriFit High Energy Bar

Dinner
3 oz. piece of grilled, broiled or baked fish
3/4 C. cooked brown rice
1 C. steamed vegetables

Day Six
Breakfast
1/2 bagel
1 Tbs. cream cheese (light or nonfat)
2 oz. smoked salmon or ham
1/2 C. grapes

Snack
NutriFit High Energy Bar

Lunch
1 (6-inch) whole wheat pita
3 oz. lean deli turkey
Lettuce, tomato, onion, mustard
Piece of fruit

Snack
1/2 banana
1/2 C. fat free pudding

Dinner
1 C. turkey chili (Hormel 99% fat free)
1 sm. dinner roll
Handful baby carrots
Tossed salad with 1 Tbs. low fat salad dressing

Day Seven
Breakfast
1/2 C. liquid egg substitute or egg whites (scrambled or omelet style)
2 slices turkey bacon (Jennie 0 extra lean)
1 medium slice cantaloupe

Snack
1 Laughing Cow light cheese
1 whole grain cracker (Ryvita,Wasa)

Lunch
Grilled chicken sandwich (hold special sauce, and try mustard)
Small handful baby carrots

Snack
NutriFit High Energy Bar

Dinner
3 oz. grilled or broiled lean sirloin
1 small corn on the cob
1 tsp. margarine
1/2 C. steamed green beans

Jackie Keller, Founding Director of NutriFit, LLC, is a licensed and certified wellness coach, nutrition educator and Le Cordon Bleu-trained culinary expert. She is also the author of Body After Baby The Simple 30-Day Plan to Lose Your Baby Weight Fast (Avery/Penguin Group; May 2007), and Cooking, Eating & Living Well, a cookbook and guide to nutrition-related lifestyle change.

Jackie’s proven methods have brought her many A-list celebrity clients, including Uma Thurman, Angelina Jolie, Susan Sarandon, Charlize Theron, Angelica Huston, Billy Bob Thornton, Jack Black, Penelope Cruz, Tia Carrere, Jake Gyllenhaal, Forest Whittaker, Will Ferrell, Ginnifer Goodwin, and fitness guru, Kathy Smith.

Find out more about Jackie Keller here.