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