Meal plan for 1200 calories a day

Breakfast (266 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/4 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• Top egg with a pinch of salt and pepper (1/16 tsp. each)
• 1 clementine

Morning Snack (61 calories)
• 1/3 cup blueberries
• 1/4 cup plain non-fat Greek yogurt

Top blueberries with Greek Yogurt

Lunch (341 calories)
• 1 serving Ravioli & Vegetable Soup
• 1 serving Tomato-Cheddar Cheese Toast

Afternoon Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber

Dinner (451 calories)
Salmon & Vegetables
• 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup brown rice
• 1 Tbsp. walnuts
• Salt and pepper to taste (1/8 tsp. each)
Vinaigrette
• Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.).

Coat Brussels sprouts in 1/2 tsp. olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1 second spray), add salt and pepper to taste (1/8 tsp. each). Bake at 425 degrees F until done, about 4-6 minutes. Serve brown rice, Brussels sprouts and salmon drizzled with vinaigrette and topped with walnuts.