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)
Source: www.freedieting.com
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