2 Week Meal Plan for Women (Shopping list included!)

2 Week Diet for Women (1200 calories)
Use this easy to follow “diet” and get a jump on fat loss! Don’t miss the guidelines, what to expect, and shopping list at the bottom of the article.

Breakfast: Shake
Ensure or Boost- 250 cals.

Snack: 1 med. Fruit – ~100 cals.

Choice for Lunch: Sandwich- 320 cals.
- 2 slices low cal. Wonder Wheat Light bread- 80 cals.
- 2 oz. sliced turkey- 60 cals.
- 1 slice sharp cheddar cheese – 80
- 1 Tbsp. mayo- 100cals.
- Optional: Mustard

OR Chef Salad – 320 cals.
- From any restaurant or make at home.
- 4 oz. Chicken strips-160 cals.
- 2 Tbsp. of dressing of your choice at the most.-150 cals.

Snack: 1 Nature Valley Sweet N’ Salty Nut-170 cals. (or similar)

Choice for Dinner:

Healthy Choice Classic Meat Loaf-300 cals.
1 slice Wonder wheat Light with 1 tbsp Smart Balance Light-85 cals.

Healthy Choice Chicken Parmigiana -340 cals.
2 Hershey’s kisses-50 cals.

Healthy Choice Creamy Garlic Shrimp-240 cals.
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.
3 Hershey’s kisses-75 cals.

Healthy Choice Country Breaded Chicken-370 cals.

Healthy Choice Beef Tips Portobello-260 cals.
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.
2 Hershey’s kisses-50 cals.

Healthy Choice Sweet Bourbon Steak Tips-290 cals
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.

Healthy Choice Chicken Fettuccini Alfredo-290 cals.
1 slice Wonder wheat light with 1 tbsp Smart Balance-85 cals.

Guidelines:
* Eat frequently.
* Stay on meal plan for 14 days.
* Drink lots of water or have non-caloric beverages with meals.
* Sleep, rest, and recover adequately.
* Perform S.P.A.R.T.A. Training™ 2-3 non consecutive days of the week (M,W,F).
* Give yourself one day off (Sunday?).
* Go to the store on Sunday evening and get everything you need for 2 weeks.

What to expect:
Dramatic fat loss! Some water loss. A little hunger is OK. Your body will adjust to the significantly less amount of calories it is receiving after 2 or 3 days. However, you may feel full by eating so frequently and so much volume. Plus, water will be helpful in promoting that feeling of fullness. This is the simplest, shortest, and most effective short term diet I have ever seen. It is meant to be a short term jump start, but the eating principles can be carried out for the long term. It is relatively low calorie so it might be advised after the first 2 weeks to gradually adjust calories back up some so as not to lose any lean mass and go for a more gradual fat loss.

Shopping list:
* (2) cases of Boost or Ensure 250 calorie shakes.
* (12) medium assorted fruits.
* (1) Loaf of Wonder Wheat Light Bread.
* (2) Packages of roasted turkey sliced meat.
* (2) Packages chicken breast strips.
* (2) Packages of sliced sharp cheddar cheese.
* (1) Small bottle of Real Mayo.
* (1) Tub Smart Balance Light Buttery spread.
* Optional choice of any mustard.
* (3) Heads of lettuce.
* (1) Box Nature Valley Sweet N’ Salty Nut bars.
* Bag of Hershey’s kisses.
* (12) Healthy Choice full meals listed above.