1200 Calorie Meal Plan - Thursday/Friday

Thursday

Breakfast

• 1 whole wheat bagel (small)
• 1 tbsp. chunky peanut butter
• 1/2 cup orange juice

Lunch

• 1/2 cup garbanzo beans
• 1/2 cup yellow corn
• 1 cup mixed salad greens
• 2 tsp. olive oil
• 1 tbsp. vinegar
• 1 whole wheat roll

Snack

• 1 oz. mixed nuts

Dinner

• 3 oz. skinless roasted chicken breast
• 1/2 cup yams
• 1/2 cup carrots
• 1/2 cup snap-green beans
• 1/2 cup grapefruit

Nutrition Facts

• Calories - 1210
• Fat - 45.2gms/32% of calories
  • Sat - 7.9gms/5.6%
  • Mono - 23.1gms/16.3%
  • Poly - 10.7gms/7.6%
• Cholesterol - 71mg
• Sodium - 813mg
• Fiber - 26.5gms

Friday

Breakfast

• 1 multigrain bran waffle
• 3/4 cup red raspberries
• 2 tsp. almond butter
• 2 tsp. maple syrup
• 1/2 cup nonfat skim milk

Lunch

• 2 oz. extra lean ham
• 1 slice fat-free Swiss cheese
• 2 tsp. prepared mustard
• 3 slices fresh tomato
• 2 leaves butterhead lettuce
• 2 slices whole wheat bread
• 1 fresh kiwi fruit

Snack

• 1 oz. pecans

Dinner

• 4 oz. broiled haddock
• 1/2 cup corn
• 2 cups Italian green beans
• 1 cup spinach salad
• 2 tsp. olive oil
• 1 tbsp. vinegar

Nutrition Facts

• Calories - 1216
• Fat - 52.3gms/37% of calories
  • Sat - 8.0gms/5.7%
  • Mono - 29.2gms/20.9%
  • Poly - 11.2gms/8.1%
• Cholesterol - 213mg
• Sodium - 1778mg
• Fiber - 17.5gms