1200 Calories Diet With cornerstone fat loss program

Integrated Weight Management
Weight Loss Program
Meal 1: 331 calories
CornerStone: 1 Shake 32g Protein
Dairy: 1 Exchange 41g Carbs
Fruit: 1 Exchange 4g Fat
MetAssist: 1 Tablet
OmegaHealth: 2 Gelcaps
Meal 2: 80 calories
Fruit: 1 Exchange Og Protein
20g Carbs
OgFat
Meal 3: 438 calories
CornerStone: 1 Shake 46g Protein
Dairy: 1 Exchange 30g Carbs
Fat: 1 Exchange 15g Fat
MetAssist: 1 Tablet
Protein: 2 Exchanges
Vegetable: 1 Exchange
Meal 4: 32 calories
Vegetable: 1 Exchange
----
Og Protein
8g Carbs
Og Fat
Meal 5: 322 calories
Fat: 1 Exchange 23gProtein
MetAssist: 1 Tablet 24g Carbs
Protein: 3 Exchanges 15g Fat
Starch: 1 Exchange
Vegetable: 1 Exchange
0012 1200 Calories
Health Management Program
Exchange List
The following sample food exchange list is intended to be used with your daily meal plan to assist you in menu piarming.
An exchange is a serving size or portion of uncooked food (unless otherwise noted). The number of recommended daily
exchanges based on your diet plan is listed above each food group. An expanded exchange list can be obtained from your
health care professional.
2 Fruit Exchanges 1 Starch Exchange 5 Protein Exchanges
1 sm Apple 1 slice Whole Wheat Bread 1 oz. Chicken
1 sm Orange 1 3" Muffin 1 oz. Fish
1/2 Banana 112 cup Oatmeal (cooked) 1 oz. Turkey
4 Apricots 1/2 cup Pasta (cooked) 1 oz. Chicken
3/4 cup Berries 2 sm Pancakes 1 oz. Lean Beef
1/2 med Grapefruit 1/3 cup Beans (cooked) 1 Egg
1/3 med Cantaloupe 1/2 cup Com 4 oz. Tofu
15 small Grapes 1/3 cup Rice (cooked) 1/3 cup Cooked Beans
1/2 med Potato
3 Vegetables Exchanges 2 Fat Exchanges 2 Dairy Exchanges
1 cup Carrots 1 tsp Butter 1 cup Non-Fat Milk
1 cup Vegetable Juice 1 tsp Margarine 1 cup Non-Fat Yogurt
1 cup Green Beans 1 tsp Oil 1 oz Low Fat Cheese
1 cup Broccoli 1 Tbsp Cream Cheese 1 cup Soy Milk
1 large Tomato 2 Tbsp Sour Cream 1/4 cup Cottage Cheese
1 cup Squash 1 slice Bacon 1 cup Buttermilk
1 cup Mushrooms 1 Tbsp Nuts 1/4 cup Grated Cheese
1 cup Sprouts 1 Tbsp Salad Dressing
Combination Foods
Not all foods fall exactly into one exchange list or another. Many of the foods we eat are combination foods. Use the
following guide to count the exchanges of the combination foods in your diet.
Bean burrito: 1 burrito= 2 starch, 2 protein, 2 fat
Casseroles: 1 cup= 2 starch, 2 protein, 1 fat
Cheese pizza: 1/4 of 10" pizza= 2 starch, 1 protein, 1 fat
Chili with beans: 1 cup= 2 starch, 2 protein, 2 fat
Garden burger: 1 item= 3 starch, 1 protein
Macaroni and cheese: 1 cup= 2 starch, 1 protein, 2 fat
Spaghetti: 1 cup= 2 starch, 1 protein, 1 fat
Soup, Regular: 1 cup= 1 starch, 1 protein, 1 vegetable
Soup, Cream: 1 cup= 1 starch, 1 fat
Sushi: 2 portions= 1 starch, 2 protein
Food Label Tips
Multiply calories per serving by number of servings per package to get total calories
1g Fat= 9 calories
Ig Protein= 4 calories
1g Carbohydrate= 4 calories
Actual percentage fat can be calculated by dividing the number of fat calories by the total number of calories. Always
select foods with less than 30% fat.
0012 1200 Calories

Valley Aesthetics and Laser

Hacienda Heights 626-961-7700

Huntington Beach 714-960-7755