Abingdon, VA - 276.525.1693 | Bristol: 423.989.3223

Opening time

  • Monday Bristol - 10:00 am - 8:00 pm | Abingdon - 10:00 am - 5:00 pm
  • Tuesday Bristol - 10:00 am - 8:00 pm | Abingdon - 10:00 am - 5:00 pm
  • Wednesday Bristol - 10:00 am - 6:00 pm | Abingdon - 10:00 - 6:00 pm
  • Thursday Bristol - 10:00 am - 8:00 pm | Abingdon - 10:00 am - 5:00 pm
  • Friday Bristol - 10:00 am - 6:00 pm | Abingdon - 10:00 am - 1:00 pm
  • Saturday CLOSED
  • Sunday CLOSED

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Bristol | 615 Volunteer Parkway | Bristol, Tennessee

Abingdon | 966 W. Main, Suite 4 | Abingdon, Virginia
Bristol: 423.989.3223
Abingdon: 276.525.1693
Email: info@tryaboutface.com
Web: www.tryaboutface.com

Basic Weight Reduction Diet


This Basic Weight Reduction Diet is a  simple “exchange list” diet for any individual in our program. The goal of diet therapy is to reduce caloric intake to a level that can be safely and comfortably tolerated. Usually diets that provide 1200 to 1500 calories a day are acceptable for most people.

However, you and your diet counselor should determine the appropriate amount of calories required for your weight, height, activity level and general health. The example shown is for a 1200-calories-per-day menu. It may be modified by adding more food portions.


Plan your breakfast, lunch and dinner meals by selecting items from the appropriate food list. This sample diet allows you one fruit portion, one starch and one dairy for breakfast. You may choose cereal with banana and milk. Coffee or tea are “free goods.” Amounts of each portion are indicated in each food list. Portions can be interchanged among breakfast, lunch and dinner as long as the total for the day doesn’t exceed those indicated. For example, you can eat all your fruits for breakfast if desired, but don’t exceed four portions for the day.

Suggested Meal Plans for 1200 Calories Per Day Diet:
One FruitTwo ProteinsThree ProteinsOne Dairy
One Starch/BreadOne VegetableOne Vegetable
One FruitOne Fruit
Raw Vegetable as desiredRaw Vegetable as desired
Fruit List (60 calories, 15 grams of carbohydrates).  One portion is one piece or 1/2 cup unless specified.
ApplesApricots (4)Banana (1/2)Blackberries (3/4 cup)
Blueberries (1/2 cup)Cantaloupe (1/4 slice)Cherries (1/2 cup)Cranberries (1 cup)
Grapefruit (1/2)Green Grapes (15)Kiwi Lemon
OrangePeachPearPineapple (1/2 cup)
PapayaPrunes (3) Raspberries (1/2 cup)Raisins (2 Tbs.)
Rhubarb (1/2 cup)Strawberries (1 cup)TangerineWatermelon (1 cup)
Dairy List
Cheese, Low Fat (1 slice)Skim Milk (1 cup)Yogurt, Unsweet (1 cup)
Fat List (45 calories, 5 grams of fat) – Use low fat as often as possible.
Bacon, Crisp (1 slice)Cream Cheese* (1 Tbs.)Coconut (1 Tsp.)
Cream, Light (2 Tbs. )Gravy (2 Tbs.)Margarine (1 Tsp.)
Mayonnaise* (1 Tsb.)Nuts (6-10)Oils (1 Tsp.)
Olives (5)Salad Dressing* (1 Tsp.)Seeds (1 Tbs.)

*Portions may be increased if using non-fat products.

Free Items
Coffee and Tea (Unsweet)Sugar free beverages with Splenda when possiblePickles (excludes sweet and sweet relish)Bullion and Consommes
Spices, Herbs, favoringsMustard, Lite Soy Sauce, VinegarSugar Free GelatinSalad Greens
Non-Stick Pan SprayLemon or Lime JuiceHorseradishMrs. Dash or any salt and sugar free seasonsings
Additional Information

When purchasing items, read label and purchase fresh, fresh frozen, unsweetened or in natural juices.  Also, in the above charts, meat is weighed after cooking.