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1200 Calorie Meal Plan - Thursday/Friday

Thursday

Breakfast

  • 1 whole wheat bagel (small)
  • 1 tbsp. chunky peanut butter
  • 1/2 cup orange juice

Lunch

  • 1/2 cup garbanzo beans
  • 1/2 cup yellow corn
  • 1 cup mixed salad greens
  • 2 tsp. olive oil
  • 1 tbsp. vinegar
  • 1 whole wheat roll

Snack

  • 1 oz. mixed nuts

Dinner

  • 3 oz. skinless roasted chicken breast
  • 1/2 cup yams
  • 1/2 cup carrots
  • 1/2 cup snap-green beans
  • 1/2 cup grapefruit

Nutrition Facts

  • Calories - 1210
  • Fat - 45.2gms/32% of calories
    • Sat - 7.9gms/5.6%
    • Mono - 23.1gms/16.3%
    • Poly - 10.7gms/7.6%
  • Cholesterol - 71mg
  • Sodium - 813mg
  • Fiber - 26.5gms

Friday

Breakfast

  • 1 multigrain bran waffle
  • 3/4 cup red raspberries
  • 2 tsp. almond butter
  • 2 tsp. maple syrup
  • 1/2 cup nonfat skim milk

Lunch

  • 2 oz. extra lean ham
  • 1 slice fat-free Swiss cheese
  • 2 tsp. prepared mustard
  • 3 slices fresh tomato
  • 2 leaves butterhead lettuce
  • 2 slices whole wheat bread
  • 1 fresh kiwi fruit

Snack

  • 1 oz. pecans

Dinner

  • 4 oz. broiled haddock
  • 1/2 cup corn
  • 2 cups Italian green beans
  • 1 cup spinach salad
  • 2 tsp. olive oil
  • 1 tbsp. vinegar

Nutrition Facts

  • Calories - 1216
  • Fat - 52.3gms/37% of calories
    • Sat - 8.0gms/5.7%
    • Mono - 29.2gms/20.9%
    • Poly - 11.2gms/8.1%
  • Cholesterol - 213mg
  • Sodium - 1778mg
  • Fiber - 17.5gms

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