Losertown predicted a three pounds weight loss following this diet:
Katie’s 21 Day 1200 Calorie Diet
Expected Weight Loss: 3 Pounds
Day 1 (Thursday 7/19/2018)
Starting Weight: 167
Breakfast:
½ Grapefruit (52 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210
calories)
Lunch:
Shrimp Poke Bowl (see Appendix A) (406 calories)
Diet Iced Tea (10 calories)
Dinner:
1 and 1/3 cup Cauliflower Potato curry (see Appendix B) 217 cal)
Dessert: 1 portion controlled ice cream treat (100 cal)
Notes: I stuck to the diet perfectly today. However next time I make the shrimp poke bowl I need to measure exactly how big a serving 1/4 of the recipe is.
Day 2 (Friday 7/20/2018)
Starting Weight: 166
Breakfast:
½ Grapefruit (52 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210
calories)
Lunch:
Shrimp Poke Bowl (406 calories)
Diet Iced Tea (10 calories)
Dinner:
1 and 1/3 cup Cauliflower Potato curry (see Appendix B) 217 cal)
Dessert: 1 portion controlled ice cream treat (100 cal)
Notes: I had a late night binge and ate at least 7 cookies.
Day 3 (Saturday 7/21/2018)
Starting Weight: 166
Breakfast:
½ Banana (61 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Shrimp Poke Bowl (406 calories)
Diet Iced Tea (10 calories)
Dinner:
I cup Mongolian Tofu (see Appendix C) (188 calories)
Dessert: 1 portion controlled ice cream treat (100 cal)
Notes: I had another late night binge. Consumed at least 3 kiwis, an avocado, half a sandwich, and an extra ice cream treat. Resolved to save my oatmeal for later in the day to hopefully prevent these late night binges.
Day 4 (Sunday 7/22/2018)
Starting Weight: 166
Breakfast:
½ Banana (61 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
2 cups greens and ½ cup creamy pesto chicken salad (324 calories) (See appendix D)
Dinner:
I and 1/2 cup Mongolian Tofu (see Appendix C) (282 calories)
Dessert: 1 portion controlled ice cream treat (100 cal)
Late night snack:
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
Day 5 (Monday 7/23/2018)
Starting Weight:
Breakfast:
½ Grapefruit (52 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
2 cups greens and ½ cup creamy pesto chicken salad (324 calories) (See appendix D)
Dinner:
Kiwi, Chicken, and Feta Salad (314 calories for half the recipe) (see appendix E)
Dessert: 1 portion controlled ice cream treat (100 cal)
Late night snack:
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
Day 6 (Tuesday 7/24/2018)
Starting Weight:
Breakfast:
½ Grapefruit (52 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Avocado Toast with Eggs, Spinach and Tomatoes (398 calories) (see Appendix F)
Dinner:
1 and 1/3 cup Cauliflower Potato curry (see Appendix B) 217 cal)
Dessert: 1 portion controlled ice cream treat (100 cal)
Late night snack:
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
Day 7 (Wednesday 7/25/2018)
Starting Weight:
Breakfast:
½ container blackberries (26 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Avocado Toast with Eggs, Spinach and Tomatoes (398 calories) (see Appendix F)
Dinner:
Kung Pao Chicken with Zoodles for Two (see Appendix G) (277 calories)
Dessert: 1 portion controlled ice cream treat (100 cal)
Late night snack:
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
Day 8 (Thursday 7/26/2018)
Starting Weight:
Breakfast:
½ container blackberries (26 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Shrimp Poke Bowl (see Appendix A) (406 calories)
Diet Iced Tea (10 calories)
Dinner:
Chicken and Broccoli Stir fry (256 calories) (see Appendix H)
Dessert: 3 cheesecake stuffed strawberries (103 cal) (See Appendix S)
Day 9 (Friday 7/27/2018)
Starting Weight:
Breakfast:
½ container blackberries (26 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Shrimp Poke Bowl (see Appendix A) (406 calories)
Diet Iced Tea (10 calories)
Dinner:
Chicken and Broccoli Stir fry (256 calories) (see Appendix H)
Dessert: 3 cheesecake stuffed strawberries (103 cal) (See Appendix S)
Day 10 (Saturday 7/28/2018)
Starting Weight:
Breakfast:
½ Banana (61 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Shrimp Poke Bowl (see Appendix A) (406 calories)
Diet Iced Tea (10 calories)
Dinner:
Amy’s Tomato Bisque (130 calories)
Dessert: 1 peanut butter banana cup (69 calorie) (See Appendix T)
Day 11 (Sunday 7/29/2018)
Starting Weight:
Breakfast:
½ Banana (61 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch: (394 calorie remain)
Diet Iced Tea (10 calories)
Turkey Apple & Chutney Sandwich (254 calories) (See Appendix J)
Dinner:
Pasta with Green Beans and Pesto (298 calories) (see Appendix I)
Dessert: 1 peanut butter banana cup (69 calorie) (See Appendix T)
Day 12 (Monday 7/30/2018)
Starting Weight:
Breakfast:
½ container of blueberries (50 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Pasta with Green Beans and Pesto (298 calories) (see Appendix I)
Diet Iced Tea (10 calories)
Dinner:
½ bunch Asparagus (60 calories)
Fig Balsamic Pork Tenderloin (196 calories) (See Appendix K)
Dessert: 1 peanut butter banana cup (69 calorie) (See Appendix T)
Day 13 (Tuesday 7/31/2018)
Starting Weight:
Breakfast:
½ container of blueberries (50 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Turkey Apple & Chutney Sandwich (254 calories) (See Appendix J)
Diet Iced Tea (10 calories)
Dinner:
½ bunch Asparagus (60 calories)
Fig Balsamic Pork Tenderloin (196 calories) (See Appendix K)
Dessert: 1 peanut butter banana cup (69 calorie) (See Appendix T)
Day 14 (Wednesday 8/1/2018)
Starting Weight:
Breakfast:
½ grapefruit (52 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Turkey Apple & Chutney Sandwich (254 calories) (See Appendix J)
Diet Iced Tea (10 calories)
Dinner: (377 remain)
Stuffed Chicken and Sauteed Kale with Pine Nuts (369 calories) (See Appendix M)
Dessert: 1 peanut butter banana cup (69 calorie) (See Appendix T)
Day 15 (Thursday 8/2/2018)
Starting Weight:
Breakfast:
½ Grapefruit (52 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Tomato, Hummus and Spinach Sandwich (200 calories) (See Appendix N)
Diet Iced Tea (10 calories)
Dinner:
Stuffed Chicken and Sauteed Kale with Pine Nuts (369 calories) (See Appendix M)
Dessert: Apple Pie Pastry square (100 cal) (See Appendix U)
Day 16 (Friday 8/3/2018)
Starting Weight:
Breakfast:
1 plum (49 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Shrimp Poke Bowl (see Appendix A) (406 calories)
Diet Iced Tea (10 calories)
Dinner:
Kale, Shiitake, and Alfalfa salad (211 calories) (See Appendix L)
Dessert: Apple Pie Pastry square (100 cal) (See Appendix U)
Day 17 (Saturday 8/4/2018)
Starting Weight:
Breakfast:
1 peach (51 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch: (429 remain)
Shrimp Poke Bowl (see Appendix A) (406 calories)
Diet Iced Tea (10 calories)
Dinner:
Kale, Shiitake, and Alfalfa salad (211 calories) (See Appendix L)
Dessert: Apple Pie Pastry square (100 cal) (See Appendix U)
Day 18 (Sunday 8/5/2018)
Starting Weight:
Breakfast:
½ Banana (61 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Hawaiian BBQ Chicken Wrap (310 calories) (See Appendix O)
Diet Iced Tea (10 calories)
Dinner:
Thai Basil Ground Beef Bowl (2 cup) (300 calories) (See Appendix P)
Dessert: Apple Pie Pastry square (100 cal) (See Appendix U)
Day 19 (Monday 8/6/2018)
Starting Weight: 165
Breakfast:
½ Banana (61 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
Hawaiian BBQ Chicken Wrap (310 calories) (See Appendix O)
Diet Iced Tea (10 calories)
Dinner:
Thai Basil Ground Beef Bowl (2 cup) (300 calories) (See Appendix P)
Dessert: Apple Pie Pastry square (100 cal) (See Appendix U)
Day 20 (Tuesday 8/7/2018)
Starting Weight: 164
Breakfast:
1 peach (59 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
1 Chicken Pot Pie pocket (129 calories) (See Appendix R)
Diet Iced Tea (10 calories)
Dinner:
Spaghetti Squash with Roasted Tomatoes, Beans, and Almond Pesto (501 calories) (See Appendix Q)
Dessert: Apple Pie Pastry square (100 cal) (See Appendix U)
Day 21 (Wednesday 8/8/2018)
Starting Weight:
Breakfast:
1 plum (46 calories)
½ cup Oatmeal (150 calories)
2 Tbsp Flavored Greek Yogurt (38 calories)
3 cups of Coffee each with 1 Tbsp sugar and 1 Tbsp non dairy creamer (210 calories)
Lunch:
1 Chicken Pot Pie pocket (129 calories) (See Appendix R)
Diet Iced Tea (10 calories)
Dinner:
Spaghetti Squash with Roasted Tomatoes, Beans, and Almond Pesto (501 calories) (See Appendix Q)
Dessert: Apple Pie Pastry square (100 cal) (See Appendix U)
Overall, although I ate more than the listed amounts at least 70% of the time, I managed to lose three pounds and discovered a few great recipes. I like the creamy pesto chicken salad so much I will be using it in my first 6 day meal plan. The poke was also a great recipe which I am going to adapt into an even lower calorie 'Katie's Poke' using zucchini noodles instead of rice. I have ordered a veggie spiralizer and a food scale which should be delivered within a few days.
I think one of my downfalls was using too large servings of proteins, mainly chicken, so the food scale should help with that. The stuffed chicken was a dish that my fiance enjoyed as much as I did -I would only recommend using a higher stuffing to chicken recipe next time. The dessert recipes did not work out at all -the day I made the peanut butter banana cups they were so delicious that I ended up eating all of them that day. I think I am going to stick to the 100 calorie ice cream bars from here on out. Making large servings of dessert items is too tempting.
Finally, this 21 day meal plan was just too expensive to maintain. I picked some elaborate recipes with a lot of specialty ingredients and the average bill was $200 a week. A fair amount of food went to waste as well. My first week's meal plan will include two very simple protein/vegetable dinners (salmon with asparagus and pork with green beans) and also two days I will have a lunch that consists merely of two pieces of bread with turkey and some mustard. I am hoping to at least maintain 164 pounds, if not lose another pound while I live on the numerous leftovers from the last week. I still have a fair amount of kale and spinach and some chicken as well, leftover Thai Basil Beef bowl and Chicken Pot Pie pockets, and a few vegetables remaining.
My strategy for week 1 of 6 day meal planning will be to regard my menu as the maximum I can eat, not the amount I must eat. So if I can manage to eat less than the listed amounts (especially if I can just cut out the oatmeal in the evening) I hope to accelerate my weight loss. Eating less than 1200 calories is not recommended but it just seems like a lot of food for someone trying to lose weight. I guarantee I won't be eating below 1000 on any given day, but it is a good strategy for me to eat a much smaller amount of calories when I can manage to to make up for the days that I eat over the plan. Now that I have created this website I am hoping that knowing I have my daily "public post" to the few people who will see this website will help create some accountability. I also have my somewhat embarassing, though not mortifying, "before" swimsuit photos to motivate me to stay on track. I am hoping to include full body pictures weekly and ultimately gather them on to one "weight loss gallery" page to show off my progress. I only wish I had a full body shot of myself where I truly started, 180 pounds, so I could feel some pride in my progress so far. I really don't feel like I look any thinner than I did before I lost 15 pounds, but I don't have a photographic basis for comparison.