1200 Calorie Meal Plan - Tuesday/Wednesday

Tuesday

Breakfast

  • 1/4 cup egg substitutes
  • 2 slices onion
  • 1/4 cup green pepper
  • 1 slice whole wheat toast
  • 1 tsp. peanut butter
  • 1 medium orange

Lunch

  • 1 cup salad greens
  • 2 oz. skinless roasted chicken breast
  • 1 tbsp. olive oil
  • 1 tbsp. cider vinegar
  • 1 sesame breadstick
  • 2 cup nonfat skim milk
  • 1 medium peach

Snack

  • 1 oz. dried almonds

Dinner

  • 3 oz. large shrimp
  • 1 cup broccoli
  • 1/2 cup sweet red bell pepper
  • 1/2 cup summer squash
  • 2 tsp. peanut oil
  • 1/2 cup brown rice
  • 4 oz. tomato juice
  • 1 medium apple

Nutrition Facts

  • Calories - 1235
  • Fat - 50.3gms/36% of calories
    • Sat - 7.5gms/5.5%
    • Mono - 28.4gms/19.4%
    • Poly - 10.1gms/7.8%
  • Cholesterol - 216mg
  • Sodium - 1137mg
  • Fiber - 22.6gms

Wednesday

Breakfast

  • 3/4 cup bran flakes
  • 1/2 cup nonfat skim milk
  • 1/2 cup blueberries
  • 1/2 whole wheat English muffin
  • 1 tsp. almond butter

Lunch

  • 2 oz. turkey breast
  • 1 oz. whole wheat pita bread
  • 1/2 cup alfalfa sprouts
  • 3 slices tomato
  • 2 tsp. mustard
  • 1/2 cup nonfat skim milk

Snack

  • 1 oz. roasted macadamia nuts

Dinner

  • 4 oz. fresh whole wheat pasta
  • 1/2 cup marinara sauce
  • 1/2 cup eggplant
  • 2 tsp. grated Parmesan cheese
  • 1 cup mixed salad greens
  • 2 tsp. olive oil
  • 1 tbsp. vinegar

Nutrition Facts

  • Calories - 1143
  • Fat - 47.1gms/35% of calories
    • Sat - 8.5gms/6.4%
    • Mono - 29.2gms/21.9%
    • Poly - 6.0gms/4.5%
  • Cholesterol - 87mg
  • Sodium - 1287mg
  • Fiber - 22.1gms

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