Sample Healthy Meal Plan (Page 4 of 7) in pdf

Sample Healthy Meal Plan Page 4

SAMPLE MEAL PLAN

1200 CALORIE HIGHER PROTEIN OPTION

Thursday

Food

Servings

Breakfast

½ c. high fibre cereal

1 grain

¾ c. low fat yogurt

1 milk and alternative

½ c. fruit salad

1 fruit

Lunch

Tuna wrap

1 meat and alternative

½ c. canned tuna, packed in water

½ vegetable

½ c.+ shredded lettuce

½ vegetable

¼ c.+ tomato

½ vegetable

¼ c.+ cucumber

1 tsp. reduced fat mayonnaise

1 fat

1 small whole wheat tortilla, 35 g

1 grain

½ c.+ green pepper slices

1 vegetable

1 tbsp low fat dip

1 fat

Dinner

1 medium pork chop

1 1/2 meat and alternative

½ c.+ steamed broccoli

1 vegetable

½ c.+ steamed carrots

1 vegetable

1 small potato

1 grain

1 c. mixed berries

1 fruit

Snack 1

1 tbsp. nut butter

½ meat and alternative

½ c.+ celery sticks

1 vegetable

Snack 2

1 small bran muffin

1 grain

1 c. milk, 1% or skim

1 milk and alternative

Meat and alternatives: 3

Grain products: 4

Milk and alternatives: 2

Fruit: 2

Vegetables: 5 ½

Added fat: 2

Sample Healthy Meal Plan Page 4

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