Example 1200 CALORIE MENU PLAN

One week of menus:

DAY ONE MEAL IDEAS:

Breakfast

1 slice whole wheat toast
4 boiled or scrambled egg whites
1 teaspoon olive oil or margarine (or 1 tablespoon diet margarine)
1 cup skim milk or 6 oz light yogurt

Snack

1 small apple or orange

Lunch

Tuna Wrap:
1 small whole wheat tortilla
3 ounces of flaked tuna (water packed)
1 cup diced veggies (cucumber, tomato, onion celery)
2 tablespoons avocado or 1 tablespoon reduced fat mayo
or salad dressing

Snack

1 small banana

Dinner

1/2 cup cooked beans, peas or corn
1 cup steamed vegetables (carrots, cauliflower, broccoli)
4 ounces chicken or turkey breast
1 teaspoon olive oil or margarine

Snack

1 cup skim/ low fat milk or 6 oz light yogurt


DAY TWO MEAL IDEAS:

Breakfast

Morning Parfait :
¾ cup bran cereal or 1/4 cup grapenuts
½ cup low fat cottage cheese
¾ cup berries
5-6 almonds
sprinkle with cinnamon (sweetener packet as desired)

Snack

17 grapes or 2 small plums

Lunch

1/3 cup brown rice or 5-6 whole-wheat crackers
Asian Chicken Salad:
1 cup shredded cabbage (red and/or green)
1 cup diced vegetables (carrot, cucumber, bean sprouts)
3 ounce of skinless chicken breast strips
6 chopped cashews or 1 teaspoon oil
topped with rice vinegar, soy sauce

Snack

1 cup low fat milk or 6 oz light yogurt

Dinner

1 small whole wheat roll or baked potato
4 ounces lean pork
1/2 cup steamed carrots or zucchini
1 teaspoon margarine or 1 tablespoon diet margarine

Snack

1 cup low fat milk or 6 oz light yogurt

DAY THREE MEAL IDEAS:

Breakfast

AM Burrito:

1 corn tortilla or half wheat pita filled with
2 egg whites
1 ounce of low fat turkey sausage or cheese
salsa or diced tomato
2 tablespoons avocado or light sour cream
1 cup skim milk or 6 ounces light yogurt

Snack

1 cup melon cubes

Lunch

1 small sweet potato or 1 cup butternut squash
3 ounces turkey
1/2 cup steamed broccoli or spinach sprinkled with
1 teaspoon toasted pine nuts

Snack

1 medium peach

Dinner

4 ounces grilled salmon over
1/2 cups cooked pasta or lentils
1/2 cup green beans
sautéed with 1 teaspoon olive oil, chopped garlic
1 cup salad greens
and drizzled with balsamic vinegar

Snack

1 cup skim milk or 6 ounces light yogurt or 1 cup fruit

DAY FOUR MEAL IDEAS

Breakfast

1/2 cup cooked oats mixed with
1 cup skim milk
2 tablespoons raisins
4 pecan halves

Snack

1/2 cup low fat cottage cheese or 2 ounces low fat cheese

Lunch

Spinach Salad Toss:

1 ½ cups spinach leaves
½ cup diced tomato, celery, mushrooms
4 boiled egg whites chopped `
dressed with 2 tablespoons each of
balsamic vinegar and Dijon mustard
8 black olives
2 whole grain rice cakes or 5 crackers

Snack

1 medium pear

Dinner

4 ounces skinless baked chicken breast
1/2 cup steamed asparagus with lemon juice
1/2 cup black beans
2 tablespoons avocado or 1 teaspoon oil

Snack

1 cup milk or 6 ounces light yogurt or 1 small apple

DAY FIVE MEAL IDEAS:

Breakfast

1 small toaster waffle
½ cup chunky applesauce or ¾ berries
½ cup cottage cheese
5 almonds

Snack

1 cup nonfat milk or 6 ounces light yogurt or 17 grapes

Lunch

Open face burger/sandwich
Grilled veggie burger patty (or 2 oz turkey slices)
1/2 whole wheat bun with
1 large romaine lettuce leaf, cucumber and tomato slice
and Dijon mustard
1/2 cup carrot and celery sticks
2 tablespoons reduced fat salad dressing

Snack

1 small nectarine

Dinner

4 ounces baked halibut served over
1 cup steamed kale or Swiss Chard and
1/2 cup white beans and 2 teaspoons chopped garlic
1 teaspoon olive oil

Snack

1 cup nonfat milk or 6 ounces light yogurt or soy yogurt

DAY SIX MEAL IDEAS

Breakfast

½ whole wheat english muffin
1 tablespoon peanut butter
1 cup nonfat milk or 6 ounces light yogurt

Snack

1 cup cantaloupe cubes

Lunch

Turkey Wrap

1 small whole wheat or corn tortilla
3 ounces sliced turkey breast
1 –2 large spinach or romaine leaves
½ cup sliced tomato, mushrooms, cucumber
2 Tablespoons avocado or 1 Tablespoon reduced fat mayo
spread with 1-2 tablespoons Dijon mustard

Snack

3/4 cup blueberries
¼ cup cottage cheese

Dinner

½ cup cooked pasta or couscous
1/2 cup tomato sauce
1/2 cup grilled vegetables (pepper, carrot, onion, eggplant)
2 Tablespoons parmesan cheese
¼ cup reduced fat shredded cheese
1 teaspoon olive oil

Snack

1 cup nonfat milk or 6 ounces light yogurt

DAY SEVEN MEAL IDEAS

Breakfast

AM smoothie
1 cup skim milk or 6 ounces light yogurt,
2 tablespoons protein powder (genisoy)
¾ cup berries or 1 small banana (frozen)

Snack

5 whole grain crackers or 2 ricecakes
1/2 tablespoon peanut butter

Lunch

Mini Pizza
½ whole wheat english muffin or pita topped with
¼ cup skim mozzarella and
¼ cup tomato sauce
3/4 cup romaine lettuce and/or spinach
topped with 1 tablespoon balsamic vinegar, and
lemon juice

Snack

1/2 cup pineapple chunks
¼ cup cottage cheese

Dinner

Stir Fry:
4 ounces lean beef or chicken
1 cup chopped vegetables (snow peas, carrots, broccoli)
1/3 cup brown rice
topped with 1 tablespoon each soy sauce, chopped ginger,
green onion and
5-6 cashews chopped

Snack

1 cup nonfat milk or 6 ounces light yogurt

NOTE:

These are basic examples of menu plans. Please consult your personal physician and medical team (such as a registered dietitian) for specific advice on diet and health pertaining to you.