Quick Start Plan

The Step One Quick Start Plan provides a customized meal plan.

Sample Meal Plan

Meal Plan Overview
1200 Calorie Meal Plan -- 2 Meal and 4 Supplements
Breakfast/supplement STEP ONE Bar
AM Snack STEP ONE Shake
Lunch See lunch plan below
PM Snack STEP ONE Shake
Dinner See dinner plan below
Evening Snack STEP ONE Shake

Lunch Plan

Lunch
Choose 1 (starch) 2 slices of diet bread: white, whole wheat or rye (80 calories) or 1 slice of reg. bread
1/2 pita bread or 1 oz. reduced fat crackers
Choose 1 (meat) 3 oz skinless chicken or turkey breast, shrimp, tuna (in water) or fat free cheese
2 oz. lean roast beef, ham or low fat sandwich meat
Salad Vegetables 1 cup total of lettuce, tomato, cabbage, carrots, celery, cucumber, mushrooms, onion, pepper, broccoli or cauliflower
Choose 1 (fruit) Fresh: 1 sm. banana, apple orange, nectarine or peach
1 cup of berries, melon
canned (in own juice) 1/2 cup apricots, peaches, pears, pineapple or cherries
Choose 1 (fat) 1 tsp butter, margarine or mayonnaise
2 tsp peanut butter
salad dressing: tbsp. regular, 2 tbsp. reduced fat
Non Caloric Beverage 6-12 oz. sugar-free drink mix, diet soda, low osium bouillon or water

Dinner Plan

Dinner
Choose 2 (starch) 2 slices of diet bread: white, whole wheat or rye (80 calories) or 1 slice of reg. bread
1/2 pita bread or 1 oz. reduced fat crackers
1 small potato, baked or broiled (3 oz.) or 1 oz. bread or roll
1/2 cup pasta, rice, corn, peas or mashed potato
Choose 1 (meat) 4 oz skinless chicken or turkey breast, shrimp, scallops, crab, tuna (in water) or fat free cheese
6 oz. fish: flounder, haddock, halibut, cod or trout
3 oz. lean roast beef, ham, veal or low fat sandwich meat
Choose 3 (veg) 1/2 cub cooked asparagus, beans, broccoli, carrots, spinach, cauliflower, summer squash, tomoto sauce or zucchini
1 cup raw lettuce, spinach, cabbage, sprouts, celery, cucumber, mushrooms, onion, pepper or watercress
Choose 1 (fat) 1 tbsp fat-free margarine, salad dressing or sour cream, catsup