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1200 Calorie Meal Plan | |
Breakfast 0.5 Grapefruit 1 slice Whole Wheat Bread 1 cup (8oz) Milk (skim, nonfat) 0.75 cup Cereal (whole grain) Lunch 2 slices Rye Bread 2oz Turkey Breast 2 stalks of Celery 1 Carrot 1 tbsp Ranch (fat free) 1 Peach 1 cup Milk (skim, nonfat) |
Snack 1 medium Banana Dinner Bouillon - 1 Parsley Potato (2-in diameter) - 3 oz Roast Veal, lean - 0.5 cup Peas & Carrots 1 Green Salad - 2 tsp Salad Dressing 0.5 cup Applesauce (unsweetened) ***Select low sodium/sodium free food items to minimize sodium intake. |
1500 Calorie Meal Plan | |
Breakfast 12 oz. Coffee (w/ caffeine) 1 cup Milk (skim) 1 package Instant Oatmeal 1 Orange Snack #1 1 cup Cottage Cheese (1%; no/low sodium) 0.5 cup peaches (raw) Lunch 2 slices Whole Wheat Bread 2 oz. Turkey Breast (white, low sodium) 0.5 cup Alfalfa Sprouts 0.2 cup Tomato 1 cubic inch Cheddar Cheese 0.2 cup Lettuce |
Snack #2 1 Medium Banana 2 tbsp. Peanut Butter (natural) Dinner 5 oz. Tilapia 0.25 cup Fresh Cilantro 1 cup Steamed Brown Rice 0.5 cup Mixed Steamed Broccoli & Yellow Squash 1 small Salad - 2 tbsp Fat Free Dressing |
1800 Calorie Meal Plan | |
Breakfast 1 cup Milk (skim) 1 c Strawberries (fresh) 1 Bagel (whole wheat or bran) 2 tbsp Cream Cheese (fat free) 0.1 c raisins (seedless) Snack #1 1 medium Apple 0.25 cup whole Almonds Lunch 1 cup Cranberry Juice (light) 1 Whole Wheat Pita 3 oz. Light Tuna (in water) 1 tbsp Mayo (light) 0.25 cup sliced Tomato 0.2 cup Spinach Leaves (raw) 1 medium Orange |
Snack #2 1 cup cauliflower (fresh, raw) 1 tbsp veggie dip Dinner 4 oz. Chicken Breast (white meat) 1 tbsp Lemon Juice (fresh) 1 tbsp Ground Pepper (fresh) 1 small Sweet Potato (baked) 1 small Salad - 0.2 cup cucumber - 0.2 cup diced tomato - 0.2 cup diced sweet peppers - 1 tbsp lemon juice - 1 tsp parsley (dried) 1 small Whole Wheat Roll Snack #3 1 cup Plain, Non fat Yogurt 1 cup Blueberries |
2200 Calorie Meal Plan |
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Breakfast 3 Egg White Omelette w/ - 2 tbsp chopped green peppers - 1 tbsp chopped onion - 2 tbsp chopped tomato 2 tsp Canola Oil (if needed) 1 cup Milk (skim, nonfat) 1 slice Whole Wheat Toast 1 tbsp Almond Butter (w/o salt) 0.5 cup cubed Cantaloupe/Melon Lunch 2 cup Spinach (raw) 2 oz. Skinless Chicken Breast (not fried; roasted, baked, etc.) 2 tbsp Black Bean & Corn Salsa (instead of salad dressing) 2 tbsp shredded Mexican Blend Cheese (0.25c) 1 sesame Breadstick 1 cup nonfat skim milk 1 orange |
Snack #1 0.25 cup Dried Cranberries (0.33c) 0.25 cup Cashews (w/o salt) Snack #2 1 medium Apple 8 Whole Wheat Crackers 2 tbsp Hummus Dinner 4 oz. broiled salmon (wild) 1 cup couscous 0.75 cup broccoli 0.75 cup carrots Tomato & Mozzarella - 1 cup tomato slices - 0.5 cup low sodium mozzarella |
1200 Calorie Vegetarian Plan | |
Breakfast 1 cup Soymilk (fat free) 1 Whole Wheat Pancake 2 tbsp Blueberry sauce 0.5 Banana Snack #1 1 cup Soy Yogurt 2 tbsp granola 0.2 cup raisin Lunch 1 Vegetarian Fajita - 1 Whole Wheat Tortilla (low sodium) - 0.2 cup Red Bell Peppers, sliced - 0.2 cup Green Bell Peppers, sliced - 0.2 cup Onion, sliced - 1 tbsp Olive Oil - 0.2 cup Pinto Beans (boiled w/o salt) - 0.2 cup Corn (boiled w/o salt) 2 tbsp Guacamole 2 tbsp Tomato Salsa (low sodium) 1 cup Fruit Salad |
Snack #2 1 cup Blueberries, fresh 5 Whole Wheat Crackers (low fat, sodium) 3 tbsp Hummus 1 tbsp Olive Oil 1 tbsp Chili Powder Dinner 1 cup Vegetarian Chili, no salt added - 1.5 cup raw Spinach - w/ Flax seed (0.5 tbsp), - 0.33 cup tomato - 2 tbsp olive oil/red wine vinegar - 0.5 cup fresh Corn (boiled, cut off cob) 1 cup Soymilk Snack #3 1 cup grapes |
1500 Calorie Vegetarian Plan | |
Breakfast 1 cup Soymilk 0.5 cup (measured when dry) Fortified Oatmeal 1 cup blueberries Lunch 8 Baby Carrots 2 tbsp Peanut Butter (natural) 1 tbsp Strawberry Jelly 2 slices Whole Wheat Bread 1 cup Soymilk Snack #1 1 medium Apple |
Snack #2 0.5 cup Cottage Cheese (non/low fat, low sodium) 0.5 cup diced Tomatoes Dinner 0.5 cup Red Beans - w/ 1 tbsp garlic powder - 1tbsp celery - 1 tbsp parsley - 1tsp cumin 0.5 cup Brown Rice Grilled Vegetables - 0.33 cup squash, - 0.33 cup broccoli, - 0.33 cup red peppers, - 1 tbsp lemon juice - 0.5 tsp black pepper |
1800 Calorie Vegetarian Plan | |
Breakfast 1 cup firm Tofu, scrambled w/ - 1 tsp olive oil - 0.2 cup spinach - 0.2 cup red peppers - 0.2 cup sliced mushroom - 1 tsp garlic 1 cup sliced Honeydew Melon 1 slice Rye Bread 1 tbsp Almond butter (w/o salt) 1 cup Skim or Soy Milk, fat free Snack #1 1 Banana, medium 2 tbsp Peanut Butter, natural Lunch 1, 12-oz. bowl Barley & Bean Soup, low sodium/no sodium 1 small Garden Salad (mixed lettuce, tomatoes, carrots) 2 tbsp Salad Dressing (fat-free or light) 5 whole wheat Crackers (low sodium) 1 cup Skim or Soymilk |
Snack #2 10 Tortilla chips (light) 2 tbsp Black Bean & Corn Salsa 0.75 cup Dried Peaches Dinner 1 Soy Burger Patty w/ - 1 Whole Wheat Bun - 1 slice tomato - 0.2 cup lettuce - 0.2 cup onion - 1 tsp mustard - 1 tbsp ketchup 0.5 cup cooked Broccoli 0.5 plain Baked Potato, small-medium - 1 tbsp Margarine-like spread (fat free) - 1 tbsp Garlic powder |
2200 Calorie Vegetarian Plan | |
Breakfast 1 cup fortified Bran Flakes 1 cup Skim or Soymilk (fat free) 1 medium Banana 0.5 cup Egg Substitute, scrambled Snack #1 1 cup Soy Yogurt 2 tbsp granola 0.2 cup raisin Lunch 1 Vegetarian Fajita - 1 Whole Wheat Tortilla (low sodium) - 0.2 cup Red Bell Peppers, sliced - 0.2 cup Green Bell Peppers, sliced - 0.2 cup Onion, sliced - 1 tbsp Olive Oil - 0.2 cup Pinto Beans (boiled w/o salt) - 0.2 cup Corn (boiled w/o salt) 2 tbsp Guacamole 2 tbsp Tomato Salsa (low sodium) 1 cup Fruit Salad |
Snack #2 1 cup Blueberries, fresh 5 Whole Wheat Crackers (low fat, sodium) 3 tbsp Hummus 1 tbsp Olive Oil 1 tbsp Chili Powder Dinner 0.5 cup Whole Wheat Pasta 0.5 cup regular Pasta 0.6 cup Tomato Sauce (low sodium) 1 tbsp Garlic 0.25 cup fresh Cilantro 6 Soy ‘Meatballs’ 1 small Garden Salad (mixed lettuce, tomatoes, carrots) 2 tbsp Salad Dressing (fat free) Snack #3 1 cup Light Vanilla Soymilk 2 sheets Graham Crackers (low fat) |