1200-Calorie Regular Sample Menu Week 1

1200-Calorie Seven Day Regular Sample Menu.
Our regular menus were written by a registered dietitian and include common American foods with Peruvian superfoods. They include meals and snacks and are whole food based.



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Eating Free 7-day sample menus are available in Regular (all American foods), Regular Superfood (power packed foods), Lacto-Ovo, Vegan, and Gluten-Free versions. Our menus are delicious and satisfying, not bland diet food, so you're sure to enjoy these irresistible recipes. They are also easy to make and follow!

In order to decide your caloric level sign up to Eating Free to get your customized prescription. Our online tools are FREE - Sign up now!

These 7-day sample menus can help you learn how to distribute your food group allowances (freebies) throughout the day and week. They are a great kick start to the Eating Free program. You can follow each day from breakfast to dinner, or you can use the meals as modules.

For example, you may love breakfast from day 4 and want to make dinner from day 7. Use this sample menu to mix and match your meals!

These menus can help you lose weight fast.


what protein powder do you recommend for smoothies? I have hypothyroidism and soy effects the absorption of the medication. Thank you


I purchased the file, but when I tried to open it from the email, it only shows up as a page filled with random words-- not readable.


This diet, is ok for people with diabetes, high blood pressure, cholesterol and thyroids, problems , like me, thank you.

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