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1200 Calorie Meal Plan
Day 1Breakfast 2 Slices whole wheat toast 1 TBSP Take Control Light Margarine 1 Cup nonfat or 1% milk ½ medium banana Lunch Unlimited raw vegetables mixed with 2 cups salad greens 3 Ounces grilled chicken 2 TBSP fat-free salad dressing 1 Small whole wheat roll Snack 1 Cup nonfat yogurt ¼ cup dried raisins Dinner 3 Ounce beef patty or turkey burger Standard whole wheat hamburger roll Lettuce, tomato, onion and pickle Salad with unlimited raw vegetables 2 TBSP reduced-calorie salad dressing Day 2Breakfast 1 Cup nonfat yogurt ¼ cup low-fat granola 1 Cup berries Lunch 2 Slices whole wheat bread 3 Ounces white meat turkey breast, roast beef or lean ham 1 Slice cheese Lettuce, tomato, sprouts and mustard 1 Small can low sodium V8 tomato juice Snack 1 Baked apple Core and fill an apple with 1 tsp. brown sugar and a dash of cinnamon. Bake at least 30 minutes at 350 degrees F or microwave for 3 minutes on high power. Dinner 3 Ounces grilled salmon with teriyaki glaze 1 Cup cooked couscous 1 Cup sautéed spinach in 2 tsp. olive oil Day 3Breakfast 1 ½ cups Cheerios 1 Cup nonfat or 1% milk 1 Cup strawberries Lunch Unlimited romaine lettuce 3 Ounces grilled chicken 4 TBSP parmesan cheese 2 TBSP reduced-calorie Caesar dressing Snack 1 Cup grapes 2 Large rice cakes Dinner Sauté unlimited red, yellow , green pepper strips and ½ cup onion with 1 tsp.of vegetable oil, until mixture softens. If becomes too dry add small amount of water. Also, use nonstick cooking spray. Transfer to a plate and keep warm. Sauté 3 ounces swordfish or 3 ounces white meat chicken strips or 1 cup shrimp in fajita seasoning packet. Use nonstick cooking spray until cooked all the way through. Take 2(100 calories or less)whole wheat flour tortillas and soften following package directions. Finish meal preparation by dividing meat and vegetables among the 2 tortillas. Add salsa and garnish with fresh cilantro. Day 4Breakfast 1 Cup nonfat or 1% milk, 1 cup frozen berries, ½ medium banana, 3 TBSP wheat germ; blend with ½ cup ice Lunch 1 Cup of vegetable, minestrone or chicken noodle soup 2 Slices reduced-calorie whole wheat bread |
3 Ounces water packed tuna fish with 1 TBSP fat-free mayo Spread tuna salad on each slice of bread and top each half with a slice of low-fat cheese. Bake until cheese melts; add lettuce, tomato and onionSnackUnlimited carrot and celery sticks
Dinner 1 Cup cooked whole wheat pasta, ½ cup tomato sauce and 3 ounces cooked white meat chicken. Sauté minced garlic, ½ cup zucchini, ½ cup sliced mushrooms, ½ cup squash, ½ cup onion; heat with 2 tsp. of olive oil. Toss and sprinkle with basil, oregano and pepper. Pour over pasta with tomato sauce. Place diced chicken on top. Day 5Breakfast 1 Toasted whole wheat English muffin 1 TBSP reduced-fat cream cheese; top muffin with sliced tomato ½ cup unsweetened applesauce Lunch 2 Egg whites, 1 egg scrambled on a stove top skillet with nonstick cooking spray, add 1 cup spinach and ¼ cup reduced-fat feta cheese 2 Slices reduced-calorie whole wheat toast Snack 1 Cup fruit salad ½ cup low-fat cottage cheese Dinner 3 Ounces grilled lean steak, white meat chicken breast or fresh fish; 1 TBSP BBQ sauce or marinade of choice 1 Medium baked potato 1 Cup steamed broccoli Garden salad with 2 TBSP reduced calorie dressing. Day 6Breakfast 1 Frozen whole grain waffle Reduced-calorie, sugar-free syrup 1 Cup nonfat yogurt Lunch 1 Large whole wheat pita stuffed with chopped carrots, cucumbers, lettuce, tomato, sprouts, add ½ cup beans, ¼ cup lowfat shredded cheese and 2 TBSP fat-free dressing 1 Cup cubed melon Snack 1 Cup instant hot cocoa (50 calories or less) 1 Pear or orange Dinner ½ Cup firm tofu cut into cubes or 3ounces white meat chicken strips, unlimited broccoli, cauliflower, carrots, onion and red pepper chopped up. Stir-fry tofu or chicken in a wok or sauté pan with 2 tsp. vegetable oil and reduced-sodium soy sauce; add vegetables. Place thoroughly cooked stir-fry mix over 1 cup cooked brown rice. Day 7Breakfast Scramble 1 whole egg with 2 egg whites with 1 slice reduced-fat cheese (50 calories or less) in a nonstick skillet using nonstick cooking spray; mix in chopped pepper and onion. Soften 1 large whole wheat tortilla following package instructions. Place cooked scrambled eggs in tortilla and wrap. Lunch Unlimited red, yellow and green bellpepper, baby spinach, red cabbage, ¼ cup walnuts and almonds, ¼cup kidney beans or gabanzo beans. 2 TBSP low-fat raspberry vinegarette Snack 1 Medium frozen banana 1 Nonfat yogurt Dinner 1 Slice vegetable pizza Dinner salad with fat-free salad dressing Capuccino with nonfat or 1% milk |