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Sample Meal Plans

Browse the examples below to get a good idea on how to properly plan out your own day-to-day meals.

Sample Plans: 1200, 1500, 1800, 2200 calories
Vegetarian Plans: 1200, 1500, 1800, 2200 calories


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.
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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
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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
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2200 Calorie Meal Plan
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
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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
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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
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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
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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)
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