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Success in weight loss, like your career path, doesn't happen by accident or a lucky break. Start taking charge of your journey through life. Set goals for yourself and stay on track to reach them. Discover the dynamic formula designed to burn fat while boosting energy and metabolism.

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The 123® System - Calorie Meal Plans, Recipes & Charts

The following menus are simply suggestions as to how you can arrange the diet to suit your needs using the recipes and allowed foods. Be sure to accurately measure each ingredient and account for its corresponding calories…otherwise you might be eating far more than the calories you wish to consume each day. You don't have to use the recipes if you don't wish to, but they do offer a good variety on the protocol. You will need to adjust the recipes to match the daily calorie count you wish to do by increasing the ingredients and properly accounting for those calories.

1200 - 1500 Calorie per Day Plan

Recommended daily 1200 calorie breakdown: 200 calorie breakfast, 400 calorie lunch, 400 calorie dinner and two 100 calorie snacks.

Recommended daily 1500 calorie breakdown:300 calorie breakfast, 500 calorie lunch, 500 calorie dinner and two 100 calorie snacks.

Have three balanced meals each day consisting mostly of protein and vegetables while limiting fruit serving sizes and omitting the starch category (if desired) for the best results. You must remove all of the fat from meat (no marbling) and the skin from the chicken and turkey then weigh it before cooking. Select oils may be used to cook the meat (except on the hcg protocol) and watch out for spices containing sugar and/or starch.

Have three balanced meals each day consisting mostly of protein and vegetables while limiting fruit serving sizes and omitting the starch category (if desired) for the best results. You must remove all of the fat from meat (no marbling) and the skin from the chicken and turkey then weigh it before cooking. Select oils may be used to cook the meat (except on the hcg protocol) and watch out for spices containing sugar and/or starch.

In order to have the greatest success with this diet, we advise you to choose the cleanest, most wholesome food you can find if organic is an option for you. Be sure to read the nutritional content on everything that you consume. Try to become very aware of what you put into your body.

If you are rather active during the day or wish to incorporate exercise into your daily routine select the higher 1500 calorie diet to accommodate your increased activity. Please remember, it's always best to do some activity during the day for exercise and eat a few more calories for overall health and healthy weight loss. The exact balance of calories and exercise to see good weight loss will take some time to achieve through trial and error so be sure to keep accurate accounts of what you eat and your measurements as you find the right combination; let your weight loss progress be your guide.

Tips for Success:

Make different food selections every meal and each day for the best weight loss; keep accurate accounts of serving sizes and their calories.

Avoid having too much red meat, shrimp, tomatoes and/or oranges.

Drink plenty of water and avoid too much salt; read spice labels carefully and try incorporating Green tea for an added metabolism boost.

Keep track of your measurements, you might be losing inches more than pounds; keep a food journal to see what foods are problems for your weight loss.

Incorporate some exercise into your daily routine…walking, yoga, cycling, swimming, etc. – adjusting your calories up or down depending on your activity level.

Allowed Foods List

Protein: 3.5 oz. per potion (to be weighed before cooking) Make protein 50% of your daily calorie intake.

  • Egg Whites (6 total) – 100 calories
  • Chicken Breast – 110 calories
  • Turkey Breast – 115 calories
  • Extra Lean Ground Beef (95% lean) – 135 calories
  • Eye of Round – 180 calories
  • Flank Steak – 165 calories
  • Top sirloin – 190 calories
  • Bison (buffalo) – 110 calories
  • Venison (deer) – 120 calories
  • Tuna Fish1(canned in water) – 80 calories
  • Steak Lobster – 95 calories
  • Crab – 85 calories
  • Shrimp – 110 calories
  • Scallops – 95 calories
  • Orange Roughy – 75 calories
  • Cod – 85 calories
  • Flounder, Sole – 90 calories
  • Sea Bass, Tilapia – 100 calories
  • Halibut, Mahi-Mahi – 110 calories

Vegetarian Protein: The calorie content varies, check the nutritional label for portion sizes and corresponding calories. 

  • Tofu (firm or extra firm) – 75-100 calories per 3.5 oz. portion
  • Tofu "Miracle" Noodles – 20 calories per 3.5 oz. portion

Dairy Protein: Make sure all selections are "non-fat" or "skim" 

  • Skim Milk – 1 Cup (8 oz.) – 90 calories
  • Yogurt (plain, non-fat) – ¾ cup (6 oz.) – 103 calories
  • Cottage Cheese (plain, non-fat) – ¾ cup (6 oz.) – 100 calories

Vegetables: All measurements are to be done BEFORE cooking 

  • Lettuce (any variety) – 1 cup – 10 calories
  • Cucumbers – 1 cup – 20 calories
  • Tomatoes – 1 cup – 35 calories
  • Celery – 1 cup – 20 calories
  • Onions – 1 cup – 65 calories
  • Spinach – 1 cup – 10 calories
  • Chard – 1 cup – 10 calories
  • Fennel – 1 cup – 30 calories
  • Red Radishes – 1 cup – 20 calories
  • Asparagus – 1 cup – 30 calories
  • Cabbage – 1 cup – 25 calories
  • Chicory – 1 cup – 40 calories
  • Beet Greens – 1 cup – 10 calories

You can make a salad totaling 2 cups of a few different vegetables just be sure to accurately calculate your portion sizes and the corresponding calories. However, it's recommended you have just one item at a time for ease of digestion and better results.

Fruit: 

  • Apple – 1 medium – 74 calories
  • Orange – 1 medium – 95 calories
  • Grapefruit – ¼ cup (sections) – 85 calories
  • Strawberries – 1 cup (sliced) – 50 calories
  • Blueberries – ½ cup (whole) – 40 calories

Starches: One portion equals 1 piece (not the serving size on the box) 

  • Melba Toast – 1 cracker – 15 calories
  • Grissini Breadstick – 1 breadstick – 15 calories
  • Ak Mak Crackers – 1 piece (separated at the perforation) – 20 calories
  • Wasa "Lite" Crackers – 1 piece – 25-45 calories (depending on the variety – carefully read the label)

Oils for Cooking: Minimal amounts only (NOT for use on the hcg protocol) 

Canola Oil – 3 tablespoons per day

Olive Oil – 3 tablespoons per day

Beverages: You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day in addition to the other "free" beverages. 

Black Coffee – no creamer (only 1 tbl. of fat free milk per day is allowed for use in coffee and/or tea; does not count as a dairy selection.

Tea – plain black or green tea only, self–brewed. You may sweeten with Stevia or Saccharin and flavor with either a fresh lemon, lime or orange only. No additional added flavors or ingredients in the tea packets or bags including fruit, rosebuds, roots, honey, etc. (absolutely no pre-made or pre-bottled teas)

Water – distilled is best

Sparkling (Pellegrino, Perrier, etc.) and Mineral Water (no flavored varieties of either)


Sweeteners: Only Stevia and Saccharin (Sweet 'N Low) are allowed. Aspartame, Sucralose (Splenda) and regular sugar are not allowed.


Spices/Seasonings: You can use any spice you want, just be sure it doesn't contain sugar or starch. Salt and pepper are allowed. Read the ingredients of everything you consume, even a minor intake of something that is not allowed can stall you.


Chewing Gum: You can have gum, but be sure it is flavored ONLY with Xylitol (a natural sweetener). Most brands use Aspartame as well, which is not allowed.


The following menus are simply suggestions as to how you can arrange the diet to suit your needs using the recipes and allowed foods. Be sure to accurately measure each ingredient and account for its corresponding calories…otherwise you might be eating far more than the calories you wish to consume each day. You don't have to use the recipes if you don't wish to but they do offer a good variety on the protocol.

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We have listed calorie counts for all of the allowed foods. To ensure accuracy, cross reference our list with the nutritional values from the foods you consume. Track your calories daily. Drink plenty of water. If you feel hungry during the diet, eat more vegetables. If you have questions along the way, please call our 24-hour support line at 877-744-1224

Our specialists are always available and happy to help you!