| Local - Low-Fat Traditional - 1200 Calorie Plan | |||||||||
| Week 1 | Calories | Protein | Carbs | Fiber | Fat | Saturated Fat | Cholesterol | Sodium | |
| Blueberry Pancakes | 320 | 12 | 44 | 2 | 13 | 4 | 70 | 920 | |
| Orlean's Tuna Salad | 370 | 28 | 47 | 7 | 5 | 1 | 25 | 630 | |
| Chicken Pizza | 420 | 26 | 51 | 6 | 11 | 5 | 45 | 910 | |
| Wednesday | 1110 | 66 | 142 | 15 | 29 | 10 | 140 | 2460 | |
| Fruit Ambrosia | 330 | 10 | 59 | 9 | 10 | 5 | 0 | 140 | |
| Turkey Ham Salad | 510 | 19 | 81 | 3 | 11 | 4 | 35 | 860 | |
| Turkey Chili | 570 | 21 | 63 | 8 | 25 | 6 | 60 | 870 | |
| Thursday | 1410 | 50 | 203 | 20 | 46 | 15 | 95 | 1870 | |
| Ratatouille Omelet | 130 | 15 | 15 | 5 | 3 | 0 | 0 | 330 | |
| Szechuan Turkey Burger | 520 | 29 | 69 | 8 | 7 | 5 | 85 | 1130 | |
| Baked Atlantic Salmon | 330 | 28 | 33 | 4 | 9 | 2 | 70 | 110 | |
| Friday | 980 | 72 | 117 | 17 | 19 | 7 | 155 | 1570 | |
| Omelet Pomodoro | 180 | 16 | 11 | 3 | 8 | 4 | 15 | 650 | |
| Mirkin Burger | 460 | 16 | 74 | 8 | 11 | 3 | 10 | 830 | |
| Italian Chicken | 510 | 42 | 53 | 7 | 13 | 4 | 80 | 710 | |
| Saturday | 1150 | 74 | 138 | 18 | 32 | 10 | 105 | 2190 | |
| Plain Bagel with Cream Cheese | 280 | 10 | 47 | 4 | 7 | 4 | 20 | 410 | |
| Meatloaf Sub | 460 | 21 | 63 | 4 | 15 | 4 | 70 | 650 | |
| Cioppino Seafood Medley | 430 | 30 | 52 | 3 | 11 | 4 | 95 | 930 | |
| Sunday | 1170 | 61 | 162 | 11 | 33 | 12 | 185 | 1990 | |
| Blueberry Muffin | 400 | 10 | 89 | 1 | 0 | 0 | 5 | 360 | |
| Blue Crab Ravioli Soup | 310 | 12 | 45 | 4 | 9 | 4 | 50 | 890 | |
| Mexican Style Burrito | 370 | 20 | 49 | 13 | 11 | 3 | 40 | 1270 | |
| Monday | 1080 | 42 | 183 | 18 | 20 | 7 | 95 | 2520 | |
| Greek Stuffed Mushroom | 360 | 23 | 40 | 5 | 13 | 8 | 35 | 750 | |
| Grilled Turkey Ham & Cheese | 510 | 19 | 59 | 5 | 15 | 6 | 85 | 1180 | |
| Red Snapper Fish | 450 | 29 | 53 | 5 | 13 | 4 | 55 | 940 | |
| Tuesday | 1320 | 71 | 152 | 15 | 41 | 18 | 175 | 2870 |