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Meal Plan Overview
1000, 1200 and 1500 Calorie Meal Plans
2 meals and 4 meal replacement items
Breakfast: Meal replacement item
AM Snack: Meal replacement item
Lunch: Food selections under appropriate calorie Lunch option
PM Snack: Meal replacement item
Dinner: Food selections under appropriate calorie Dinner option
Evening Snack: Meal replacement item
8 cups of water daily
1000 and 1200 Calorie Lunch Options
Choose ONE (starch) * 2 slices Diet Bread: white, whole wheat or rye (80 calories)
* 1/2 Pita Bread or 1 ounce Reduced Fat Crackers
Choose ONE (meat) * 2 ounces Skinless Chicken or Turkey Breast, Shrimp, Tuna (in water) or Fat-free Cheese
* 1 ounce Lean Roast Beef, Ham or Low-fat Sandwich Meat
Salad Vegetables * 1 cup total of Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Broccoli or Cauliflower
Choose ONE (fruit) * Fresh: 1 small Banana, Apple, Orange, Nectarine, or Peach or ¾ cup of Berries or 1 cup of Melon or
½ Grapefruit
* Canned: ½ cup of fruit in natural juices
Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise or Salad Dressing or 1 Tbsp. Ketchup
Non Caloric Beverages * Sugar-free drink mix, diet soda, low sodium bouillon or water
* Water intake should add up to at least 8 cups daily
1000 Calorie Dinner Options
Choose ONE (starch) * ½ Potato, baked or broiled (3 ounces)
* ½ cup Pasta, Rice, Corn, Peas or Mashed Potato
* ½ Hot Dog or Hamburger Bun or 1 ounce Bread or Roll
Choose ONE (meat) * 4 ounces Fish: flounder, haddock, halibut, cod or trout
* 4 ounces Chicken/Turkey Breast (no skin), Shrimp, Scallops or Crab
* 3 ounces Lean Beef, Pork, Veal, Lamb or Salmon
* 3 ounces Lean Hamburger Pattie or Reduced-fat Hot Dog
Choose TWO (veg) * ½ cup cooked Asparagus, Beans, Broccoli, Carrots, Cauliflower, Spinach, Summer Squash, Tomato
Sauce or Zucchini
* 1 cup total raw Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Watercress
Choose ONE (fat) * 1 tsp Butter, Margarine or Mayonnaise or 2 tsp Peanut Butter
* Salad Dressing: 1 Tbsp Regular or 2 Tbsp Reduced-fat
Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise, Salad Dressing or Sour Cream
* 1 Tbsp Ketchup or Taco Sauce or ¼ cup Salsa
Non Caloric Beverages * 6-12 ounces sugar-free drink mix, diet soda, coffee, tea or water
* Water intake should add up to at least 8 cups daily
1200 Calorie Dinner Options
Choose TWO (starch) * ½ Potato, baked or broiled (3 ounces)
* ½ cup Pasta, Rice, Corn, Peas or Mashed Potato
* ½ Hot Dog or Hamburger Bun or 1 ounce Bread or Roll
Choose ONE (meat) * 6 ounces Fish: flounder, haddock, halibut, cod or trout
* 6 ounces Chicken/Turkey Breast (no skin), Shrimp, Scallops or Crab
* 4 ounces Lean Beef, Pork, Veal, Lamb or Salmon
* 4 ounces Lean Hamburger Pattie or Reduced-fat Hot Dog
Choose TWO (veg) * ½ cup cooked Asparagus, Beans, Broccoli, Carrots, Cauliflower, Spinach, Summer Squash, Tomato
Sauce or Zucchini
* 1 cup total raw Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Watercress
Choose TWO (fat) * 1 tsp Butter, Margarine or Mayonnaise or 2 tsp Peanut Butter
* Salad Dressing: 1 Tbsp Regular or 2 Tbsp Reduced-fat
Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise, Salad Dressing or Sour Cream
* 1 Tbsp Ketchup or Taco Sauce or ¼ cup Salsa
Non Caloric Beverages * 6-12 ounces sugar-free drink mix, diet soda, coffee, tea or water
* Water intake should add up to at least 8 cups daily
1500 Calorie Lunch Options
Choose ONE (starch) * 2 slices Diet Bread: white, whole wheat or rye (80 calories)
* 1/2 Pita Bread or 1 ounce Reduced Fat Crackers
Choose ONE (meat) * 4 ounces Skinless Chicken or Turkey Breast, Shrimp, Tuna (in water) or Fat-free Cheese
* 2 ounces Lean Roast Beef, Ham or Low-fat Sandwich Meat
Salad Vegetables * 1 cup total of Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Broccoli or Cauliflower
Choose ONE (fruit) * Fresh: 1 small Banana, Apple, Orange, Nectarine, or Peach or ¾ cup of Berries or 1 cup of Melon or
½ Grapefruit
* Canned: ½ cup of fruit in natural juices
Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise or Salad Dressing or 1 Tbsp. Ketchup
Non Caloric Beverages * Sugar-free drink mix, diet soda, low sodium bouillon or water
* Water intake should add up to at least 8 cups daily
1500 Calorie Dinner Options
Choose TWO (starch) * ½ Potato, baked or broiled (3 ounces)
* ½ cup Pasta, Rice, Corn, Peas or Mashed Potato
* ½ Hot Dog or Hamburger Bun or 1 ounce Bread or Roll
Choose ONE (meat) * 8 ounces Fish: flounder, haddock, halibut, cod or trout
* 8 ounces Chicken/Turkey Breast (no skin), Shrimp, Scallops or Crab
* 6 ounces Lean Beef, Pork, Veal, Lamb or Salmon
* 6 ounces Lean Hamburger Pattie or Reduced-fat Hot Dog
Choose TWO (veg) * ½ cup cooked Asparagus, Beans, Broccoli, Carrots, Cauliflower, Spinach, Summer Squash, Tomato
Sauce or Zucchini
* 1 cup total raw Lettuce, Tomato, Carrots, Celery, Cabbage, Cucumber, Mushrooms, Onion, Pepper,
Watercress
Choose TWO (fat) * 1 tsp Butter, Margarine or Mayonnaise or 2 tsp Peanut Butter
* Salad Dressing: 1 Tbsp Regular or 2 Tbsp Reduced-fat
Choose ONE (optional) * 1 Tbsp Fat-free Mayonnaise, Salad Dressing or Sour Cream
* 1 Tbsp Ketchup or Taco Sauce or ¼ cup Salsa
Non Caloric Beverages * 6-12 ounces sugar-free drink mix, diet soda, coffee, tea or water
* Water intake should add up to at least 8 cups daily |
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