Stacey's Personal Training, LLC.

Caloric Menus

In order to select the menu appropriate for you, it is important that you first determine your caloric need. The following charts can be used to determine your caloric needs. Actual caloric needs may vary depending on body composition, age, and activity level.

If you are overweight and just beginning an exercise program it is suggested you begin with the lowest caloric level for your weight. It is not recommended to go below 1200 calories for women and 1500 calories for men without supervision from your physician and a registered dietitian.

If you are diabetic or have other medical conditions, please check with your physician before starting any diet.

Activity Levels:
Beginning = No formal exercise routine (just starting out)
Low Activity = Aerobic exercise 2 to 3 days per week
Active = Aerobic exercise 4 to 5 days per week
Very Active = Aerobic exercise 6 to 7 days per week

Female Caloric Levels*

Male Caloric Levels*

Weight	Beginning	Low Activity	Active	Very Active
100	1200	1400	1600	1700
110	1200	1500	1600	1700
120	1200	1600	1700	1800
130	1300	1600	1700	1800
140	1400	1700	1800	1900
150	1500	1700	1800	1900
160	1600	1700	1900	2000
170	1700	1800	1900	2000
180	1800	1800	1900	2000
190	1900	2000	2000	2000
200	1900	2000	2000	2000
200+	2000	2000	2000	2000

Weight	Beginning	Low Activity	Active	Very Active
120	1500	1900	2100	2200
130	1500	2000	2100	2200
140	1600	2000	2100	2300
150	1700	2100	2200	2400
160	1800	2100	2200	2400
170	1900	2200	2300	2500
180	1900	2200	2400	2600
190	2000	2200	2400	2600
200	2000	2300	2500	2600
200+	2100	2400	2600	2800

*Based on 795 + 7.18 (kg) women

Formula for Exact Caloric Level
(665.10 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.68 x age in years) + 200 for weight loss

*Based on 879 + 10.2 (kg) men

Formula for Exact Caloric Level
(66.47 + (13.75 x weight in kg) + (5.0 x height in cm) – (6.76 x age in years) + 200 for weight loss

Now select the recommended menu for your caloric level: Menu selected will be displayed below.

Print Menu

1200 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 plain waffle 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage		1 cup skim milk 1 salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, celery 1 T. light salad dressing 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free, flavored yogurt	3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
½ cup oatmeal, cooked 2 tsp. brown sugar ½ cup skim milk 1 cup orange juice		1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 apple	½ cup skim milk 1 cup strawberries	2 oz. chicken breast, no skin, backed, broiled or grilled 1 small sweet potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 1 T. fat free dressing	Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 pancakes, 4" round 1 T. fruit spread or maple syrup	1 cup skim milk 1 sliced peach	1 salad with mixed greens 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	½ oz. chocolate (About 4 chocolate kisses)	1 cup cooked pasta ½ cup spaghetti sauce, meatless 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
½ cup orange juice ½ cup cereal 1 cup skim milk 1 cup strawberries	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 1 cup skim milk 6 saltine crackers	1 apple	1 piece (5 oz.) flounder or other white fish, backed, broiled or grilled 1 medium backed potato 1 mixed green salad 1 T. fat free salad dressing	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
½ English muffin 1 egg poached ½ grapefruit 1 cup skim milk	1 pear	2 oz. turkey breast or lean ham ½ large whole grain pita 2 sliced carrots 1 cup skim milk	1 peach	2 slices cheese pizza 1 large mixed green salad 1 T. fat free salad dressing
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. sugar free, flavored yogurt	2 oz. lean hamburger, grilled or broiled 1 T. Ketchup 1 hamburger bun ½ tomato, sliced ¼ green pepper, sliced 1 cup skim milk		1 cup angel hair pasta 2 z. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 slice French toast 1 cup fresh blueberries 1 cup skim milk	1 orange	¼ cup cottage cheese Mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk ½ cup sliced carrots		3 oz. baked or broiled cod 1 cup noodles 2 tsp. butter or margarine ½ cup applesauce 1 cup mixed vegetables	1.2 cup fat free pudding

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1300 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 plain waffles 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage		1 cup skim milk Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free flavored yogurt	3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 2 tsp. brown sugar ½ cup skim milk 1 cup orange juice	1 apple	1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 cup sliced cucumbers or other raw vegetable	½ cup skim milk 1 cup strawberries	2 oz. chicken breast, no skin, backed, broiled or grilled 1 small baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 2 T. fat free dressing	Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 pancakes, 4" round 1 T. fruit spread or maple syrup	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	½ oz. chocolate (About 4 chocolate kisses)	1 ½ cups cooked pasta ½ cup spaghetti sauce, meatless 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice ¾ cup cereal 1 cup skim milk 1 cup strawberries	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk	1 apple	1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked broccoli	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
½ English muffin 1 egg poached ½ grapefruit 1 cup skim milk	1 pear	2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 peach	2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing	½ cup sliced fruit
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. sugar free, flavored yogurt	2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk		1 cup angel hair pasta 1 medium chicken breast, grilled or broiled 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 slice French toast 1 cup fresh blueberries 1 cup slim milk	1 orange	½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots		3 oz. baked or broiled cod 1 cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables	½ cup fat free pudding

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1400 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 plain waffle 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice	1 cup skim milk ½ cinnamon bagel	Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 oz. turkey breast 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal	3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice	1 apple	1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 cup sliced cucumbers and cucumbers, or other raw vegetable	½ cup skim milk 1 cup strawberries	3 oz. chicken breast, no skin, backed, broiled or grilled 1 small baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 2 T. fat free dressing	Low fat milkshake made with: 1 cup skim milk &frack34; cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 pancakes, 4" round 1 T. fruit spread or maple syrup	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	½ oz. chocolate (About 4 chocolate kisses)	2 cups cooked pasta ½ cup spaghetti sauce, meatless 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese	1 apple	1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked broccoli 1 whole grain dinner roll	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 English muffin 1 egg poached ½ grapefruit	1 peach or other fruit 1 cup skim milk 1 cup cereal	2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 pear	2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing	1 cup sliced fruit
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. fat free flavored yogurt	2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk		1½ cup angel hair pasta 3 oz. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 slice French toast 1 cup fresh blueberries 1 cup slim milk	1 orange	½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots		3 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables	½ cup fat free pudding

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1500 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 plain waffles 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice	1 cup skim milk ½ cinnamon bagel	Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 oz. turkey breast 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal	3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice	1 apple	1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable	½ cup skim milk 1 cup strawberries	3 oz. chicken breast, no skin, backed, broiled or grilled 1 small baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing	Low fat milkshake made with: 1 cup skim milk ¾ cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 pancakes, 4" round 1 T. fruit spread or maple syrup	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	½ oz. chocolate (About 4 chocolate kisses)	2 cups cooked pasta ½ cup spaghetti sauce, meatless 1 ½ oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese	1 apple	1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 English muffin 1 egg poached ½ grapefruit	1 peach or other fruit 1 cup skim milk 1 cup cereal	2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 pear	2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing	1 cup sliced fruit
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. fat free flavored yogurt	2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk		2 cups angel hair pasta 3 oz. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 slice French toast 1 cup fresh blueberries 1 cup slim milk	1 orange	½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots	1 oz. pretzels	3 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables	½ cup fat free pudding

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1600 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 plain waffles 1 T. maple syrup 1 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice	1 cup skim milk ½ cinnamon bagel	Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 1 oz. turkey breast 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal	3 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine ½ cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice	1 apple	1 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable	½ cup skim milk 1 cup strawberries	3 oz. chicken breast, no skin, backed, broiled or grilled 1 medium baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll	Low fat milkshake made with: 1 cup skim milk ¾ cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	½ oz. chocolate (About 4 chocolate kisses)	2 cups cooked pasta ½ cup spaghetti sauce, meatless 1 ½ oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 1 tsp. jelly or jam	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese	1 apple	1 piece (5 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 English muffin 1 egg poached ½ grapefruit	1 peach or other fruit 1 cup skim milk 1 cup cereal	2 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 pear	2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing ½ cup mixed fruit	3 ½ cups light popcorn
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. fat free, flavored yogurt	2 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk		2 cups angel hair pasta 3 oz. boiled shrimp 1 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread	3 cups light popcorn
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 slices French toast 1 cup fresh fruit 1 cup slim milk	1 orange	½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots	½ oz. pretzels	3 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables	½ cup fat free pudding

Print Menu

1700 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 plain waffles 2 T. maple syrup 2 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice	1 cup skim milk ½ cinnamon bagel	Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 2 oz. turkey breast 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal	4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice	1 apple	2 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable	½ cup skim milk 1 cup strawberries	3 oz. chicken breast, no skin, backed, broiled or grilled 1 medium baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll	Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	½ oz. chocolate (About 4 chocolate kisses)	2 cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 1 tsp. jelly or jam	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese	1 apple	1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 medium sweet potato 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 English muffin 1 egg poached ½ grapefruit	1 peach or other fruit 1 cup skim milk 1 cup cereal	3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 pear	2 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing ½ cup mixed fruit	3 ½ cups light popcorn
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. fat free, flavored yogurt	3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced 1 cup skim milk		2 cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread	3 cups light popcorn
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 slices French toast 1 cup fresh fruit 1 cup slim milk	1 orange	¾ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots	½ oz. pretzels	6 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables	½ cup fat free pudding

Print Menu

1800 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 plain waffles 2 T. maple syrup 2 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice	1 cup skim milk 1 cinnamon bagel	Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 2 oz. turkey breast 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal	4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice 1 slice toast, wheat or rye 1 tsp. butter or margarine	1 apple	2 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable	½ cup skim milk 1 cup strawberries	3 ½ oz. chicken breast, no skin, backed, broiled or grilled 1 medium baked potato 2 tsp. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll	Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
3 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	½ oz. chocolate (About 4 chocolate kisses)	2 cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 1 tsp. jelly or jam (low sugar)	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese	1 apple	1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 baked potato, medium 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 English muffin 1 egg poached ½ grapefruit	1 peach or other fruit 1 cup skim milk 1 cup cereal	3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 pear	2 ½ slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing 1 cup mixed fruit	3 ½ cups light popcorn
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. fat free, flavored yogurt	3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced		2 cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread	3 cups light popcorn
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 slices French toast 1 cup fresh fruit 1 cup slim milk	1 orange	¾ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots	1 oz. pretzels	6 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables	½ cup fat free pudding

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1900 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
3 plain waffles 2 T. maple syrup 2 tsp. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ½ cup orange juice	1 cup skim milk 1 cinnamon bagel	Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 2 oz. turkey breast 1 whole grain roll	½ cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal	4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 1 tsp. brown sugar ½ cup skim milk 1 cup orange juice 1 slice toast, wheat or rye 1 tsp. butter or margarine	1 apple	3 oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable	½ cup skim milk 1 cup strawberries 4 vanilla wafer cookies	3 oz. chicken breast, no skin, backed, broiled or grilled 1 medium sweet potato 1 T. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll	Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
3 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 6 saltine crackers 3 oz. tuna fish, albacore, water packed 1 apple	1 oz. chocolate (About 4 chocolate kisses)	2 cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice 1 cup cereal 1 cup skim milk 1 cup strawberries 1 slice rye bread 2 tsp. jelly or jam (low sugar)	2 tsp. reduced fat peanut butter 2 rice cakes	1 cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese 1 dinner roll	1 apple	1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 baked potato, medium 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 English muffin 2 egg whites cooked/scrambled ½ grapefruit	1 peach or other fruit 1 cup skim milk 1 ½ cup cereal	3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 pear	3 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing 1 cup mixed fruit	3 ½ cups light popcorn
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. fat free, flavored yogurt ½ cup fresh strawberries	3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced	6 vanilla wafers 1 cup skim milk	2 ½ cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread	3 cups light popcorn
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 slices French toast 1 cup fresh fruit 1 cup slim milk	1 orange	½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots	1 oz. pretzels	6 oz. baked or broiled cod 1 ½ cup noodles 2 tsp. butter or margarine 1 cup applesauce 1 cup mixed vegetables 1 mixed green salad with: 2 tsp. oil and vinegar dressing	½ cup fat free pudding

Print Menu

2000 Calorie Menu

Day 1
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
3 plain waffles 2 T. maple syrup 1 T. butter or margarine 8 oz. water or caffeine free, non-caloric beverage ¾ cup orange juice	1 cup skim milk 1 cinnamon bagel	Salad with romaine lettuce ¼ cup each carrots, green peppers, cabbage, and celery 1 T. light salad dressing 3 oz. turkey breast 1 whole grain roll	1 cup sliced strawberries 6 oz. fat free flavored yogurt 1 T. crunchy whole grain cereal	4 oz. sirloin steak, lean only, broiled or grilled without added fat 1 cup brown rice 1 tsp. butter or margarine 1 cup cooked carrots 1 mixed green salad 2 T. fat free dressing	1 orange
Day 2
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup oatmeal, cooked 1 tsp. brown sugar ¾ cup skim milk 1 cup orange juice 1 slice toast, wheat or rye 1 tsp. butter or margarine	1 apple	2 ½ oz. turkey breast Mustard or fat free mayonnaise 2 slices whole wheat bread 1 ½ cup sliced cucumbers and cucumbers, or other raw vegetable	½ cup skim milk 1 cup strawberries 6 vanilla wafer cookies	4 oz. chicken breast, no skin, backed, broiled or grilled 1 medium sweet potato 1 T. butter or margarine 1 cup green beans 1 mixed green salad 4 tsp. regular Italian salad dressing 1 whole wheat dinner roll	Low fat milkshake made with: 1 cup skim milk 1 cup fat free ice cream
Day 3
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
3 pancakes, 4" round 1 T. fruit spread or maple syrup 1 cup orange juice	1 cup skim milk 1 sliced peach	1 mixed green salad 1 T. fat free dressing 1 whole grain dinner roll 3 oz. tuna fish, albacore, water packed 1 apple	2 oz. chocolate (About 8 chocolate kisses)	2 ½ cups cooked pasta ½ cup spaghetti sauce, meatless 3 oz. cooked ground beef, lean 1 mixed green salad 1 T. fat free dressing	1 cup skim milk 1 whole graham cracker
Day 4
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 cup orange juice 1 ½ cup cereal 1 cup skim milk 1 cup strawberries 2 slices rye bread 2 tsp. jelly or jam (low sugar)	2 tsp. reduced fat peanut butter 2 rice cakes	1 ½ cup vegetable soup 1 mixed green salad 2 T. fat free dressing 6 saltine crackers 1 cup skim milk 1 oz. low fat mozzarella cheese 1 dinner roll	1 apple	1 piece (6 oz.) flounder or other while fish, backed, broiled, or grilled 1 baked potato, medium 1 mixed green salad 1 T. fat free salad dressing 1 cup cooked broccoli 1 whole grain dinner roll	3 cups light popcorn
Day 5
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 English muffin 2 tsp. jelly or jam 3 egg whites cooked/scrambled ½ grapefruit	1 peach or other fruit 1 cup skim milk 1 ½ cups cereal	3 oz. turkey breast or lean ham 1 large whole grain pita 2 sliced carrots 1 cup skim milk	1 pear	3 slices cheese pizza 1 large mixed green salad 1 T. Fat free salad dressing 1 cup mixed fruit	3 cups light popcorn
Day 6
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
1 bagel 1 T. light cream cheese 1 cup orange juice	6 oz. fat free, flavored yogurt ½ cup fresh strawberries	3 oz. lean hamburger, grilled or broiled 1 T. ketchup 1 hamburger bun ½ tomato, sliced ½ green pepper, sliced	6 vanilla wafers 1 cup skim milk	3 cups angel hair pasta 3 oz. boiled shrimp 2 tsp. olive oil with garlic on pasta 1 mixed green salad 1 T. fat free salad dressing ½ cup cooked green beans 1 slice Italian bread	3 cups light popcorn
Day 7
Breakfast	Morning Snack	Lunch	Afternoon Snack	Dinner	Evening Snack
2 slices French toast 2 tsp. butter or margarine 1 cup fresh blueberries 1 cup slim milk	1 orange	½ cup cottage cheese 1 mixed green salad 1 T. fat free dressing 1 whole wheat roll 1 cup skim milk 1 cup sliced carrots	1 ¼ oz. pretzels	6 oz. baked or broiled cod 1 ½ cup noodles 1 T. butter or margarine 1 cup applesauce 1 cup mixed vegetables 1 mixed green salad with: 2 tsp. oil and vinegar dressing	½ cup fat free pudding

Mission
Testimonials

The mission of Stacey's Personal Training is to promote wellness through quality personal training, nutritional guidance and overall optimal health that will last a lifetime. As health professionals, we recognize the value of healthy living and strive to teach this to our clients by building strength from the inside out.

"SPT Training is exceptional. Stacey's creativity (no two workouts are the same), ability to push her clients beyond their own expectations all while making it fun is most impressive. I wouldn't have reached my personal fitness goals in 2020 without the support of Stacey Bone. The SPT Team rocks!": -- Jimmy Sutton

"My wife and I have been working out with Stacey and Billy for several years, two days a week. Being able to have access to professional trainers at our community gym has made staying active that much easier. They keep workouts interesting by always coming up with something new. They focus on everything, strength, balance, flexibility, and cardio. I like to say working out with Billy keeps me upright and able to look down and still see my toes. Try it, I promise you'll like the work out and enjoy the people even more.": -- Bill Stroer

"The trainers at SPT always know what I need and how to encourage me to keep going. Their training is a whole person workout meaning they learn their clients' and develop training plans that are effective and tailored to me. During the pandemic they realized the importance of exercising and found creative safe ways to keep me moving.": -- Traci Callaway

"I have been a SPT client for several years. Stacey has always been a valuable resource in helping me to balance my diet and workout schedule. She was Instrumental in helping me lose over 40 pounds last year and helping me maintain my weight loss. I would strongly recommend her and her team of professional personal trainers.": -- Marty Flores

"I have been working out with Stacey twice a week for the last eight years. My primary goal has been to keep my muscles in working order. Stacey is such a positive trainer. She takes you from wherever you are physically and designs a program that moves you forward. Now working out two days a week with Stacey is part of my life.": -- Barbara Stroer

"All you have to do is tell Stacey your goals and she will design a plan for you to achieve them. It's what I did and it worked! I'm challenged every time I work out and I love the results!": -- Rosana Leary

"I've worked with Stacey for a number of years and am hitting the golf ball like I was in my 20's.": -- Graham Leary

"My initial motivation in working with Stacey was to prepare to hike up Tuckerman's Ravine to the summit of Mt. Washington in New Hampshire last September. Having accomplished that goal, I have continued to work with her to improve my general fitness. She has helped me to decrease my body fat by 5.6%, lose 10 lbs., take 2 in. off my waist and improve my cardio, strength and endurance by 20%. Stacey is very knowledgeable and establishes routines that will keep you working at the edge of your potential. As little as one hour a week with Stacey can become the catalyst for good health. Good luck": -- Peter Swasburg

"I started with Stacey in August of 2007. I was having issues with an aching back, sore muscles after physical exercise, and in bad need for some direction to increasing my energy level. With some extensive core work, the first two issues went away immediately. With a wide variety of exercises, the energy level increased three fold. My body fat has been reduced 5% and the weight gain has been in all of the right places. Stacey has the ability to get more from you while making the training session fun and challenging. One thing is for certain when training with Stacey, you never know what the next hour may bring!!": -- David French

"Just a big thank you to both of you for always keeping everyone motivated to reach teir goals and stay healthy! You two are absolutely the best! Nicholas has come such a long way and I am so thankful that Billly has been able to help him so much! Thanks again!": -- Jennifer Ninham

"Stacey’s Personal Training is on point! Stacey provides a highly personalized approach, she has great energy, and is a great motivator! I highly recommend!!!": -- Jennifer Hudson

"My family hired Stacey and Billy for four group sessions. Stacey trained my daughter and I, while Billy trained my husband and son. The sessions were super! We learned how to get a great workout at the Shearwater gym. Initially we were all intimidated with the gym as all of us were used to the "Planet Fitness" setting which consists mainly of weight lifting machines. Stacey and Billy gave us each four high intensity, high energy workouts by teaching us how to use the equipment available at our gym. The workouts are printed out so you can refer to them, make notes and track progress. They also informed us how to grow with the workout and increase the difficulty and intensity. Since I completed my training with Stacey, and have continued my workouts 3-4 times a week, I have dropped 13 pounds and have gone down two sizes. My son has lost weight as well and is feeling better than he ever has. My daughter is more confident and we all are enjoying becoming healthier together as a family! I highly recommend sessions with Stacey and Billy. We plan on getting “refresher" sessions with them in a few months.": -- Dana Hinton and Family

"I am a current client of Stacey Bone and have been since March 2017. She is an awesome personal trainer. She works with all shapes and sizes and loves a challenge. I came to her wanting to get healthier and back into shape. She continually challenges me and changes the routine constantly keeping me motivated and all muscles groups well worked. She is very knowledgeable and a highly competent professional in fitness and nutrition. She is always encouraging in a positive way. I have come a long way in getting back into shape and will continue to use Stacey to reach my fitness goals. I highly recommend her.": -- Annette Eason

"I heard so many good things about Stacey from my friends that have worked with her, so I wanted to see for myself if she could help me get a plan for getting back in shape. She first had me come to facility and want to introduce me to equipment and learn about my past and my goals. It was important she asked about my medical history as I had vital information that helped her form a schedule and plan for me. My plan involved a different routine each time I worked out. She is very encouraging and really loves her job. I am happy that she is part of Shearwater.": -- Neil Gunn