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The 1234® Diet - Calorie Meal Plans, Recipes & Charts

1200 - 1500 Calorie per Day Plan

Recommended daily 1200 calorie breakdown: 200 calorie breakfast, 400 calorie lunch, 400 calorie dinner and two 100 calorie snacks.

Recommended daily 1500 calorie breakdown: 300 calorie breakfast, 500 calorie lunch, 500 calorie dinner and two 100 calorie snacks.

Have three balanced meals each day consisting mostly of protein and vegetables while limiting fruit serving sizes and omitting the starch category (if desired) for the best results. You must remove all of the fat from meat (no marbling) and the skin from the chicken and turkey then weigh it before cooking. Select oils may be used to cook the meat (except on the hcg protocol) and watch out for spices containing sugar and/or starch.

In order to have the greatest success with this diet, we advise you to choose the cleanest, most wholesome food you can find if organic is an option for you. Be sure to read the nutritional content on everything that you consume. Try to become very aware of what you put into your body.

We have listed calorie counts for all of the allowed foods. To ensure accuracy, cross reference our list with the nutritional values from the foods you consume. Track your calories daily. Drink plenty of water. If you feel hungry during the diet, eat more vegetables. If you have questions along the way, please call our 24-hour support line at 877-744-1224 or email support@creativebioscience.com. Our certified diet specialists are always available and happy to help you!

If you are rather active during the day or wish to incorporate exercise into your daily routine select the higher 1500 calorie diet to accommodate your increased activity. Please remember, it's always best to do some activity during the day for exercise and eat a few more calories for overall health and healthy weight loss. The exact balance of calories and exercise to see good weight loss will take some time to achieve through trial and error so be sure to keep accurate accounts of what you eat and your measurements as you find the right combination; let your weight loss progress be your guide.


Tips for Success:
  1. Make different food selections every meal and each day for the best weight loss; keep accurate accounts of serving sizes and their calories.
  2. Avoid having too much red meat, shrimp, tomatoes and/or oranges.
  3. Drink plenty of water and avoid too much salt; read spice labels carefully and try incorporating Green tea for an added metabolism boost.
  4. Keep track of your measurements, you might be losing inches more than pounds; keep a food journal to see what foods are problems for your weight loss.
  5. Incorporate some exercise into your daily routine…walking, yoga, cycling, swimming, etc. – adjusting your calories up or down depending on your activity level.


Allowed Foods List

Protein: 3.5 oz. per serving (to be weighed before cooking) Make protein 50% of your daily calorie intake.
Egg Whites (6 total) – 100 calories
Chicken Breast – 110 calories
Turkey Breast – 115 calories
Extra Lean Ground Beef (95% lean) – 135 calories
Eye of Round – 180 calories
Flank Steak – 165 calories
Top sirloin – 190 calories
Bison (buffalo) – 110 calories
Venison (deer) – 120 calories
Tuna Fish (canned in water) – 80 calories
Steak Lobster – 95 calories
Crab – 85 calories
Shrimp – 110 calories
Scallops – 95 calories
Orange Roughy – 75 calories
Cod – 85 calories
Flounder, Sole – 90 calories
Sea Bass, Tilapia – 100 calories
Halibut, Mahi-Mahi – 110 calories


Vegetarian Protein: The calorie content varies, check the nutritional label for portion sizes and corresponding calories.
Tofu (firm or extra firm) – 75-100 calories per 3.5 oz. serving
Tofu "Miracle" Noodles – 20 calories per 3.5 oz. serving


Dairy Protein: Make sure all selections are "non-fat" or "skim"
Skim Milk – 1 Cup (8 oz.) – 90 calories
Yogurt (plain, non-fat) – ¾ cup (6 oz.) – 103 calories
Cottage Cheese (plain, non-fat) – ¾ cup (6 oz.) – 100 calories


Vegetables: All measurements are to be done BEFORE cooking
Lettuce (any variety) – 1 cup – 10 calories
Cucumbers – 1 cup – 20 calories
Tomatoes – 1 cup – 35 calories
Celery – 1 cup – 20 calories
Onions – 1 cup – 65 calories
Spinach – 1 cup – 10 calories
Chard – 1 cup – 10 calories
Fennel – 1 cup – 30 calories
Red Radishes – 1 cup – 20 calories
Asparagus – 1 cup – 30 calories
Cabbage – 1 cup – 25 calories
Chicory – 1 cup – 40 calories
Beet Greens – 1 cup – 10 calories
You can make a salad totaling 2 cups of a few different vegetables just be sure to accurately calculate your portion sizes and the corresponding calories. However, it's recommended you have just one item at a time for ease of digestion and better results.

Fruit:
Apple – 1 medium – 95 calories
Orange – 1 medium – 85 calories
Grapefruit – ¼ cup (sections) – 50 calories
Strawberries – 1 cup (sliced) – 50 calories
Blueberries – ½ cup (whole) – 40 calories


Starches: One serving equals 1 piece (not the serving size on the box)
Melba Toast – 1 cracker – 15 calories
Grissini Breadstick – 1 breadstick – 15 calories
Ak Mak Crackers – 1 piece (separated at the perforation) – 20 calories
Wasa "Lite" Crackers – 1 piece – 25-45 calories (depending on the variety – carefully read the label)


Oils for Cooking: Minimal amounts only (NOT for use on the hcg protocol)
Canola Oil – 3 tablespoons per day
Olive Oil – 3 tablespoons per day


Beverages: You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day in addition to the other "free" beverages.
Black Coffee – no creamer (only 1 tbl. of fat free milk per day is allowed for use in coffee and/or tea; does not count as a dairy selection.
Tea – plain black or green tea only, self–brewed. You may sweeten with Stevia or Saccharin and flavor with either a fresh lemon, lime or orange only. No additional added flavors or ingredients in the tea packets or bags including fruit, rosebuds, roots, honey, etc. (absolutely no pre-made or pre-bottled teas)
Water – distilled is best
Sparkling (Pellegrino, Perrier, etc.) and Mineral Water (no flavored varieties of either)


Sweeteners: Only Stevia and Saccharin (Sweet 'N Low) are allowed. Aspartame, Sucralose (Splenda) and regular sugar are not allowed.


Spices/Seasonings: You can use any spice you want, just be sure it doesn't contain sugar or starch. Salt and pepper are allowed. Read the ingredients of everything you consume, even a minor intake of something that is not allowed can stall you.


Chewing Gum: You can have gum, but be sure it is flavored ONLY with Xylitol (a natural sweetener). Most brands use Aspartame as well, which is not allowed.


The following menus are simply suggestions as to how you can arrange the diet to suit your needs using the recipes and allowed foods. Be sure to accurately measure each ingredient and account for its corresponding calories…otherwise you might be eating far more than the calories you wish to consume each day. You don't have to use the recipes if you don't wish to but they do offer a good variety on the protocol.


10 Day Sample Menu (1500 calories) Download Recipes

Day 1
Breakfast: Egg white omelet with spinach and tomatoes
Snack: Strawberry Smoothie
Lunch: Grilled chicken with cold chicory salad
Snack: Celery sticks + savory dill dressing
Dinner: Poached halibut + steamed asparagus
Dessert: Caramel apple pie

Day 2
Breakfast: Nonfat Greek yogurt + 1 orange
Snack: Cabbage + Vinegar & seasonings
Lunch: Tilapia or Tuna (oil free, in water) Green Salad
Snack: Bloody Mary + grissini
Dinner: Meatloaf + caramelized onion garnish
Dessert: Frozen strawberry sorbet

Day 3
Breakfast: Egg whites
Snack: Crackers + apple
Lunch: Mongolian beef with cabbage
Snack: Lemonade
Dinner: Tilapia with herbs
Dessert: Applesauce with cinnamon

Day 4
Breakfast: Strawberry smoothie
Snack: Crackers + cottage cheese
Lunch: Chinese chicken salad
Snack: Tomato basil soup
Dinner: Creole Shrimp + steamed spinach
Dessert: Fruit with warm vanilla sauce

Day 5
Breakfast: Nonfat cottage cheese + orange
Snack: Celery + dill dressing
Lunch: Shrimp cocktail + ceviche
Snack: Mint chocolate coffee smoothie
Dinner: Baked Cajun chicken + saffron cabbage
Dessert: Apple chips

Day 6
Breakfast: Egg whites with allowed veggies of your choice
Snack: Lemonade
Lunch: Curried shrimp with tomatoes + Indian cabbage rice
Snack: Melba toast strawberries
Dinner: Pepper crusted steak + garlic spinach
Dessert: Chilled orange pops

Day 7
Breakfast: grapefruit + Greek yogurt
Snack: apple
Lunch: Breaded chicken cutlets + cucumber salad
Snack: Bloody Mary
Dinner: Creole Gumbo + grilled asparagus
Dessert: Iced cocoa strawberries

Day 8
Breakfast: Strawberry smoothie
Snack: Cottage cheese + tomatoes
Lunch: Boneless chicken hot wings + coleslaw
Snack: Virgin Mojito
Dinner: Fajitas with Mexican cabbage rice
Dessert: Apple cookies

Day 9
Breakfast: Nonfat Greek yogurt
Snack: Crackers + tea
Lunch: Blackened chicken salad
Snack: Celery + dill dressing
Dinner: Tilapia with herbs + steamed veggies
Dessert: Warm strawberry compote

Day 10
Breakfast: Egg whites
Snack: Shrimp Cocktail
Lunch: Slow roasted beef brisket
Snack: Apple
Dinner: Mexican chicken soup
Dessert: Dark chocolate strawberries or oranges.


10 Day Sample Menu (1200 calories) Download Recipes

Day 1
Breakfast: Egg white omelet with spinach and tomatoes
Lunch: Grilled chicken with cold chicory salad
Snack: Celery sticks + savory dill dressing
Dinner: Poached halibut + steamed asparagus
Dessert: Caramel apple pie

Day 2
Breakfast: Nonfat Greek yogurt + 1 orange
Lunch: Tilapia or Tuna (oil free, in water) Green Salad
Snack: Bloody Mary + 1 grissini
Dinner: Meatloaf + caramelized onion garnish
Dessert: Frozen strawberry sorbet

Day 3
Breakfast: Egg whites
Lunch: Mongolian beef with cabbage
Snack: Lemonade
Dinner: Tilapia with herbs
Dessert: Applesauce with cinnamon

Day 4
Breakfast: Strawberry smoothie
Lunch: Chinese chicken salad
Snack: Tomato basil soup
Dinner: Creole Shrimp + steamed spinach
Dessert: Fruit with warm vanilla sauce

Day 5
Breakfast: Nonfat cottage cheese + 1 orange
Lunch: Shrimp cocktail + ceviche
Snack: Mint chocolate coffee smoothie
Dinner: Baked Cajun chicken + saffron cabbage
Dessert: Apple chips

Day 6
Breakfast: Egg whites with allowed veggies of your choice
Lunch: Curried shrimp with tomatoes + Indian cabbage rice
Snack: Melba toast with strawberry jam
Dinner: Pepper crusted steak + garlic spinach
Dessert: Chilled orange pops

Day 7
Breakfast: ½ grapefruit
Lunch: Breaded chicken cutlets + cucumber salad
Snack: Bloody Mary
Dinner: Creole Gumbo + grilled asparagus
Dessert: Iced cocoa strawberries

Day 8
Breakfast: Strawberry smoothie
Lunch: Boneless chicken hot wings + coleslaw
Snack: Virgin mojito
Dinner: Fajitas with Mexican cabbage rice
Dessert: Apple cookies

Day 9
Breakfast: Nonfat Greek yogurt
Lunch: Blackened chicken salad
Snack: Celery+ dill dressing
Dinner: Tilapia with herbs+ steamed veggies
Dessert: Warm strawberry compote

Day 10
Breakfast: Egg whites
Lunch: Slow roasted beef brisket
Snack: 1 apple
Dinner: Mexican chicken soup
Dessert: Dark chocolate strawberries or oranges.