Sample Healthy Meal Plan printable pdf download

Sample Healthy Meal Plan

SAMPLE MEAL PLAN

1200 CALORIE HIGHER PROTEIN OPTION

Monday

Food

Servings

Breakfast

1 egg, hard boiled

1/2 meat and alternative

½ c. fruit salad

1 fruit

½ c. high fiber cereal (to top salad)

1 grain

¾ c. low-fat yogurt, plain

1 milk and alternative

1 c. herbal tea

n/a

Lunch

Tuna pita:

1 meat and alternative

½ c. canned tuna, packaged in water

1 tsp reduced fat mayonnaise

1 fat

¼ c.+ chopped celery

½ vegetable

1 whole wheat pita, 70 g

2 grain

½ c.+ carrot sticks

2vegetable

1 small banana

1 fruit

Dinner

1 small roasted chicken breast, skinless

1 meat and alternative

½ oven roasted acorn squash

1 vegetable

1 c.+ green salad

1 vegetable

1 tbsp reduced fat salad dressing

1 fat

Snack 1

3 tbsp. hummus

½ meat and alternative

½ c.+ sliced cucumber

1 vegetable

½ c.+ cherry tomatoes

1 vegetable

Snack 2

4 melba toast

1 grain

1 oz. cheddar cheese

1 milk and alternative

1 c.+ sliced red pepper

1 veg.

Meat and alternatives: 3

Grain products: 4

Milk and alternatives: 2

Fruit: 2

Vegetables: 7 ½

Added fat: 2

Sample Healthy Meal Plan

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