1200 Calorie Meal Plan

Sunday

Breakfast

• 2 cranberry cornmeal pancakes
• 2 tsp. almond butter
• 1 tbsp. maple syrup
• 1/2 fresh fruit salad

Lunch

• 1/3 cup hummus
• 1/2 cup three bean salad
• 1 whole wheat roll

Snack

• 1 oz. cashews

Dinner

• 3 oz. broiled scallops
• 1/2 cup broccoli
• 1/2 cup carrots
• 1/2 cup yellow peppers
• 2 tsp. peanut oil
• 1/2 cup Chinese noodles

Nutrition Facts

• Calories - 1220
• Fat - 48gms/34% of calories
  • Sat - 8.1gms/5.8%
  • Mono - 23.2gms/16.6%
  • Poly - 14.7gms/10.5%
• Cholesterol - 45mg
• Sodium - 1319mg
• Fiber - 17.3gms

Monday

Breakfast

• 1/2 cup cantaloupe
• 1 slice whole wheat toast
• 1 tsp. almond butter
• 1 cup lemon nonfat yogurt

Lunch

• 1 cup minestrone soup
• 1 oz. low-fat mozzarella cheese
• 1 fresh tomato slices
• 1 slice whole wheat bread
• 1 tsp. prepared mustard

Snack

• 1 oz. oil roasted peanuts

Dinner

• 3 oz. broiled swordfish
• 1/2 cup sweet potato
• 5 mushrooms
• 1/2 cup asparagus
• 1 cup tossed green salad
• 1 tbsp. olive oil
• 1 tbsp. vinegar
• 1/2 cup strawberries

Nutrition Facts

• Calories - 1216
• Fat - 47.9gms/34% of calories
  • Sat - 10gms/7.2%
  • Mono - 24.1gms/17.2%
  • Poly - 10.4gms/7.4%
• Cholesterol - 216mg
• Sodium - 1864mg
• Fiber - 15.9gms

Meal plans for Tuesday/Wednesday, Thursday/Friday, and Saturday.