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

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

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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