|
|
 |
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. |
| 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
|
|
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) |
|
