Strategies for Success in Weight Management By: James J. Messina, Ph.D.

1. Model Calorie Food PlanGoing 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