Sample Healthy Meal Plan (Page 2 of 7) in pdf

Sample Healthy Meal Plan Page 2

SAMPLE MEAL PLAN

1200 CALORIE HIGHER PROTEIN OPTION

Tuesday

Food

Servings

Breakfast

¾ c. rolled oats, cooked

1 grain

½ c. blueberries

½ fruit

1 c. milk, 1%

1 milk and alternative

Lunch

Salad:

1 vegetable

1 c.+ mixed greens

1/2 vegetable

¼ c.+ tomatoes

½ vegetable

¼ c.+ celery

¼ c.+ mushrooms

½ vegetable

1 small chicken breast, skinless

1 meat and alternative

1/3 c. wild rice

1 grain

1 tbsp. reduced fat salad dressing

1 fat

1 small banana

1 fruit

Dinner

Pasta

1 meat and alternative

1 small halibut fillet, baked

1 tsp. olive oil

1 fat

¼ c.+ zucchini*

½ vegetable

¼ c.+ red pepper*

½ vegetable

¼ c.+ onion*

1/3 c. mashed sweet potato

½ vegetable

*vegetables baked in with fish

1 grain

½ c. tomato wedges w/ ground pepper

1 vegetable

Snack 1

½ whole wheat pita, 35 g

1 grain

½ c.+ carrot sticks

1 vegetable

1/3 c. hummus

1 meat and alternative

Snack 2

¾ c. plain low-fat yogurt

1 milk and alternative

½ fruit

½ c. diced peach

Meat and alternatives: 3

Grain products: 4

Milk and alternatives: 2

Fruit: 2

Vegetables: 6

Added fat: 2

Sample Healthy Meal Plan Page 2

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