1200 calories vegetarian diet Menu

TOTAL CALORIES ~1209

Breakfast

Oatmeal with cinnamon

1/2 cup cooked oatmeal with 1/2 cup nonfat/low fat milk (120)

1/2 Cup sliced strawberries (24)

2 tablespoons walnuts chopped (96)

Coffee or tea with 1/2 cup nonfat/low fat milk (45)

Morning Snack

1/2 cup nonfat/low fat plain yogurt with 2 tsp. 100% fruit spread (102)

Lunch

Hummus & vegetable pita sandwich

1/2 piece whole-wheat pita bread (80)

1/4 cup hummus (46)

1 cup lettuce, tomato, sprouts (add red peppers, lemon juice, salt/pepper to taste) (20)

3/4 oz. Feta cheese (56)

Handful (1 oz.) Mixed Nuts (Almonds, Walnuts, Brazil nuts)(168)

1 Medium Fruit (Apple, Peach, Plum, Pear, etc) (59)

Dinner

Broiled chicken with rice & green beans

3 oz. broiled chicken breast (spray with olive oil, season with minced garlic, rosemary, salt & pepper, remove skin before eating) (162)

1 cup green string beans (boiled in slightly salted water 3 minutes, drained, drizzled with 1 tsp. olive oil, seasoned with salt & pepper) (61)

1/2 cup brown rice (108)

Meal Plan 3

TOTAL CALORIES ~1197

1 large egg poached or boiled (78)

1 slice whole-wheat toast with 1 tablespoon apple butter (129)

Coffee or tea (0)

1 almond nut, 1 tangerine (48)

Greek salad with chicken

2 cups Romaine (16)

1 oz. Red Onion (9)

1 tablespoon olive oil and balsamic vinaigrette (30)

1 oz. cubed, broiled chicken (47)

1 whole piece whole-wheat pita bread (160)

5 Kalamata olives (optional) (45)

Afternoon Snack

1 cup nonfat/low fat plain yogurt (144)

1/2 cup blueberries (fresh or frozen) (42)

Black bean burritos (1 cup filling) (210)

1 whole-wheat tortilla (130)

Served with 1 tablespoon fat free sour cream and 1/4 cup fresh salsa (17)

6 oz. V-8 juice (low sodium) (36)

Vegetarian 1200 Calorie Meal Plan

TOTAL CALORIES ~1205

1/3 cup steal cut oats (dry) cooked with 1 1/2 cups water. (200)

1 tablespoon brown sugar (33)

1/2 cup frozen blueberries (40)

1 teaspoon ground cinnamon (6)

Chick Pea Salad

3 cups salad mix (24)

1/2 a cucumber sliced (22)

6 cherry tomatoes (18)

1/2 cup canned chick peas (105)

3 mini sweet peppers sliced (12)

7 walnut halves (93)

2 tablespoon lite honey mustard vinaigrette dressing (40)

Snack

1 medium apple (93)

1 tablespoon natural peanut butter (105)

Vegetable Kabobs

10 button mushrooms (20)

10 cherry tomatoes (30)

1/2 red onion quartered (24)

10 Mini sweet peppers (40)

1/2 an eggplant quartered (44)

2 teaspoons olive oil (80)

1/4 cup balsamic vinegar (40)

Salt and pepper

With Lemon Garlic Couscous

3/4 cup cooked couscous (132)