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    1200 Calorie Meal Plans

    Uploaded by

    Deidra Wells
    This document outlines two sample meal plans for one day each that are around 1200 calories. Day 1 includes breakfast of orange juice, banana and shredded wheat with milk, a mid-morning snack of crackers and cottage cheese, lunch of bread, peanut butter, jelly, milk, orange and carrots, an afternoon popcorn snack, and dinner of beef, baked potato, broccoli and salad. Day 2 lists breakfast of toast, strawberries and yogurt, a graham cracker and peanut butter snack, lunch of English muffin, cheese, carrots and ice cream, an afternoon rice cake and cottage cheese snack, and dinner of protein, sweet potato and broccoli.

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    1200 Calorie Meal Plans

    Uploaded by

    Deidra Wells
    154 views3 pages
    This document outlines two sample meal plans for one day each that are around 1200 calories. Day 1 includes breakfast of orange juice, banana and shredded wheat with milk, a mid-morning snack of crackers and cottage cheese, lunch of bread, peanut butter, jelly, milk, orange and carrots, an afternoon popcorn snack, and dinner of beef, baked potato, broccoli and salad. Day 2 lists breakfast of toast, strawberries and yogurt, a graham cracker and peanut butter snack, lunch of English muffin, cheese, carrots and ice cream, an afternoon rice cake and cottage cheese snack, and dinner of protein, sweet potato and broccoli.

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    This document outlines two sample meal plans for one day each that are around 1200 calories. Day 1 includes breakfast of orange juice, banana and shredded wheat with milk, a mid-morning snack of crackers and cottage cheese, lunch of bread, peanut butter, jelly, milk, orange and carrots, an afternoon popcorn snack, and dinner of beef, baked potato, broccoli and salad. Day 2 lists breakfast of toast, strawberries and yogurt, a graham cracker and peanut butter snack, lunch of English muffin, cheese, carrots and ice cream, an afternoon rice cake and cottage cheese snack, and dinner of protein, sweet potato and broccoli.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    154 views3 pages

    1200 Calorie Meal Plans

    Uploaded by

    Deidra Wells
    This document outlines two sample meal plans for one day each that are around 1200 calories. Day 1 includes breakfast of orange juice, banana and shredded wheat with milk, a mid-morning snack of crackers and cottage cheese, lunch of bread, peanut butter, jelly, milk, orange and carrots, an afternoon popcorn snack, and dinner of beef, baked potato, broccoli and salad. Day 2 lists breakfast of toast, strawberries and yogurt, a graham cracker and peanut butter snack, lunch of English muffin, cheese, carrots and ice cream, an afternoon rice cake and cottage cheese snack, and dinner of protein, sweet potato and broccoli.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
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    The document outlines two sample 1200 calorie meal plans for weight loss or maintenance. It provides details of breakfast, lunch, dinner and snack options each day within the calorie goal.

    Meal Plan 1 aims for 1200 calories and includes breakfast options like 1/2 cup orange juice and 1 shredded wheat biscuit. Meal Plan 2 also targets 1200 calories with breakfast examples like 2 slices whole wheat toast and 1 cup sliced strawberries.

    Breakfast examples include oatmeal, yogurt and fruit or toast with margarine. Lunch meals listed are sandwiches or salads. Dinners suggested are proteins like chicken or steak served with vegetables and grains.

    Day 1

    ← Breakfast

    ← 1/2 cup orange juice

    ← 1/2 banana

    ← 1 large shredded wheat biscuit

    ← 1 cup skim milk

    ← Mid morning snack


    ← 3 whole-wheat crackers

    ← 3 ounces low-fat cottage cheese

    ← Lunch
    ← 2 slices whole wheat bread (check the calorie count as some breads are sliced thicker or

    baked in bigger loaves)


    ← 1 Tablespoon peanut butter

    ← 1 tablespoon jelly – sugar free

    ← 1 cup skim milk

    ← 1 medium size orange

    ← 2 cups baby carrots

    ← Mid afternoon snack


    ← 3 handfuls of unbuttered popcorn, seasoned with herbs

    ← Dinner
    ← 5 ounces lean broiled beef

    ← Small baked potato – 3 ounces

    ← 1 tablespoon light margarine

    ← 1 cup of steamed broccoli or asparagus

    ← 1 cup of mixed greens salad

    ← 1 tablespoon of light salad dressing

    Day 2
    ← Breakfast

    ← 2 slices whole wheat toast

    ← 2 teaspoons light margarine

    ← 1 cup sliced strawberries

    ← 1 teaspoon sugar

    ← 6 ounce container yogert – fat and sugar free

    ← Mid morning snack


    ← 2 large graham crackers

    ← 1 teaspoon peanut butter

    ← Lunch
    ← 1 toasted whole wheat English muffin
    ← 1 ounce low fat cheese of your choice

    ← 1/2 cup baby carrots

    ← 1/2 cup light or fat free ice cream

    ← Mid afternoon snack


    ← 4 mini rice cakes

    ← 2 tablespoons low-fat cottage cheese

    ← Dinner
    ← 3 ounces lean protein

    ← 1 medium baked sweet potato

    ← 2 teaspoons light margarine

    ← 1 cup steamed broccoli

    Meal Plan 1 TOTAL CALORIES ~1200


    Breakfast
     1 Cup Fruit Juice
     1/2 Cup Oatmeal
     1 Cup Low-Fat Yogurt
     Black Coffee or Herbal Tea
    Snack
     Smoothie

    (1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes).

    Lunch
     2 Slices Whole Wheat Bread
     1/2 Cup Tuna (in water only)
     Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise + 1/2 tbsp
    olive oil.
    Dinner
     3.5 oz (~100g) chicken breast (skinless boneless) - cook in griller.
     1 Cup Broccoli
     1/2 Cup Brown Rice

    Meal Plan 2 TOTAL CALORIES ~1200


    Breakfast
     2 Slices Whole Wheat Toast with 1 tsp Butter
     1/2 Cup Canned Fruit Cocktail (Fruit Salad) - in natural juice only
     8 oz (1 cup) Trim (1%) Milk
    Snack
     1 Medium-Sized Banana
    Lunch
     6 Crackers with Low-Fat Cottage Cheese.
     Handful Mixed Nuts (Almonds, Walnuts, Brazil nuts)
     1 Medium Fruit (Apple, Peach, Plum, Pear, etc)
    Dinner
     Medium Baked Potato
     3 oz (~85g) Sirloin Steak
     1/2 Cup Mushrooms
     1/4 Cup Onions
     1 Teaspoon olive or canola oil (cooking)
     1 Cup Mixed Vegetables

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