Chicago Weight Control

Meal Plan Overview

1000, 1200 and 1500 Calorie Meal Plans

2 meals and 4 meal replacement items

Breakfast: Meal replacement item

AM Snack: Meal replacement item

Lunch: Food selections under appropriate calorie Lunch option

PM Snack: Meal replacement item

Dinner: Food selections under appropriate calorie Dinner option

Evening Snack: Meal replacement item

8 cups of water daily

1000 and 1200 Calorie Lunch Options

Choose ONE (starch) * 2 slices Diet Bread: white, whole wheat or rye (80 calories)
* 1/2 Pita Bread or 1 ounce Reduced Fat Crackers

Choose ONE (meat) * 2 ounces Skinless Chicken or Turkey Breast, Shrimp, Tuna (in water) or Fat-free Cheese
* 1 ounce Lean Roast Beef, Ham or Low-fat Sandwich Meat

Salad Vegetables * 1 cup total of Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Broccoli or Cauliflower

Choose ONE (fruit) * Fresh: 1 small Banana, Apple, Orange, Nectarine, or Peach or ¾ cup of Berries or 1 cup of Melon or
½ Grapefruit
* Canned: ½ cup of fruit in natural juices

Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise or Salad Dressing or 1 Tbsp. Ketchup

Non Caloric Beverages * Sugar-free drink mix, diet soda, low sodium bouillon or water
* Water intake should add up to at least 8 cups daily

1000 Calorie Dinner Options

Choose ONE (starch) * ½ Potato, baked or broiled (3 ounces)
* ½ cup Pasta, Rice, Corn, Peas or Mashed Potato
* ½ Hot Dog or Hamburger Bun or 1 ounce Bread or Roll

Choose ONE (meat) * 4 ounces Fish: flounder, haddock, halibut, cod or trout
* 4 ounces Chicken/Turkey Breast (no skin), Shrimp, Scallops or Crab
* 3 ounces Lean Beef, Pork, Veal, Lamb or Salmon
* 3 ounces Lean Hamburger Pattie or Reduced-fat Hot Dog

Choose TWO (veg) * ½ cup cooked Asparagus, Beans, Broccoli, Carrots, Cauliflower, Spinach, Summer Squash, Tomato
Sauce or Zucchini
* 1 cup total raw Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Watercress

Choose ONE (fat) * 1 tsp Butter, Margarine or Mayonnaise or 2 tsp Peanut Butter
* Salad Dressing: 1 Tbsp Regular or 2 Tbsp Reduced-fat

Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise, Salad Dressing or Sour Cream
* 1 Tbsp Ketchup or Taco Sauce or ¼ cup Salsa

Non Caloric Beverages * 6-12 ounces sugar-free drink mix, diet soda, coffee, tea or water
* Water intake should add up to at least 8 cups daily

1200 Calorie Dinner Options

Choose TWO (starch) * ½ Potato, baked or broiled (3 ounces)
* ½ cup Pasta, Rice, Corn, Peas or Mashed Potato
* ½ Hot Dog or Hamburger Bun or 1 ounce Bread or Roll

Choose ONE (meat) * 6 ounces Fish: flounder, haddock, halibut, cod or trout
* 6 ounces Chicken/Turkey Breast (no skin), Shrimp, Scallops or Crab
* 4 ounces Lean Beef, Pork, Veal, Lamb or Salmon
* 4 ounces Lean Hamburger Pattie or Reduced-fat Hot Dog

Choose TWO (fat) * 1 tsp Butter, Margarine or Mayonnaise or 2 tsp Peanut Butter
* Salad Dressing: 1 Tbsp Regular or 2 Tbsp Reduced-fat

Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise, Salad Dressing or Sour Cream
* 1 Tbsp Ketchup or Taco Sauce or ¼ cup Salsa

Non Caloric Beverages * 6-12 ounces sugar-free drink mix, diet soda, coffee, tea or water
* Water intake should add up to at least 8 cups daily

1500 Calorie Lunch Options

Choose ONE (starch) * 2 slices Diet Bread: white, whole wheat or rye (80 calories)
* 1/2 Pita Bread or 1 ounce Reduced Fat Crackers

Choose ONE (meat) * 4 ounces Skinless Chicken or Turkey Breast, Shrimp, Tuna (in water) or Fat-free Cheese
* 2 ounces Lean Roast Beef, Ham or Low-fat Sandwich Meat

Salad Vegetables * 1 cup total of Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Broccoli or Cauliflower

Choose ONE (fruit) * Fresh: 1 small Banana, Apple, Orange, Nectarine, or Peach or ¾ cup of Berries or 1 cup of Melon or
½ Grapefruit
* Canned: ½ cup of fruit in natural juices

Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise or Salad Dressing or 1 Tbsp. Ketchup

Non Caloric Beverages * Sugar-free drink mix, diet soda, low sodium bouillon or water
* Water intake should add up to at least 8 cups daily

1500 Calorie Dinner Options

Choose TWO (starch) * ½ Potato, baked or broiled (3 ounces)
* ½ cup Pasta, Rice, Corn, Peas or Mashed Potato
* ½ Hot Dog or Hamburger Bun or 1 ounce Bread or Roll

Choose ONE (meat) * 8 ounces Fish: flounder, haddock, halibut, cod or trout
* 8 ounces Chicken/Turkey Breast (no skin), Shrimp, Scallops or Crab
* 6 ounces Lean Beef, Pork, Veal, Lamb or Salmon
* 6 ounces Lean Hamburger Pattie or Reduced-fat Hot Dog

Choose TWO (fat) * 1 tsp Butter, Margarine or Mayonnaise or 2 tsp Peanut Butter
* Salad Dressing: 1 Tbsp Regular or 2 Tbsp Reduced-fat

Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise, Salad Dressing or Sour Cream
* 1 Tbsp Ketchup or Taco Sauce or ¼ cup Salsa

Non Caloric Beverages * 6-12 ounces sugar-free drink mix, diet soda, coffee, tea or water
* Water intake should add up to at least 8 cups daily

Click here for more Information

We feature many nutritional products that we use in our weight loss plans. We have dealt with many different vendors in the past and the products that we currently use have been selected because they are the best combination of Nutritional Content, taste,and affordibility.

In general, these foods have a higher protein content than most foods, although they have enough carbohydrates for adequate taste. Fat content is quite low and fiber has been added for bulk.

These are not miracle foods and we are not going to make extraordinary claims for them. They do help suppress appetites better than most commercial foods, and we believe they taste decent as well.

We do not insist that you purchase these foods if you see us. We recommend them because when they are used in the plans that we promote we have seen that they work and that people like them.

Some of the vendors we deal with will only sell their products from Physicians office.

FAQs about our Nutritional Products

1. Do we have to purchase these if we are patients in Chicago Weight control?
Answer-No. they are recommended.

2. I already have products from my local health food store. Can’t I use those?
Answer--No. There are a lot of misleading products out there and they may not have met the nutritional and/or weight suppression standards that we have. We have chosen our vendors and products carefully after weighing many alternatives and we cannot vouch for every product off the shelf.

3. Are these expensive?
Answer--No. If you follow our recommended plans we don’t believe that this will cost you more than $7/day. Remember that you won’t be spending on many bad foods that you purchase now, and keep in mind that most people blow almost that much at Starbucks every day.

4. If we don’t like them, are there returns?
Answer-with some of the vendors, yes. For example, Medifast will take returns, but Advance Health Systems will not. Ask our staff for the latest updates or check this website.

5. I know that I’ll lose weight when I’m on the program, but what about when I stop eating the items?
Answer--You don’t have to stop eating these. They are nutritionally sound and many people eat them daily. We undertand that they may become boring and that you may wish to give them up. hopefully you will learn what foods that you were eating before to eliminate and what foods you can replace the meal replacement items with.