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7 Day 1200 Calorie Meal Plan

DAY  1

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


10

1

slice

Bread - Whole wheat

2.8

13.1

1.2

70

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

 

 

 

Totals:

13.4

27

1.3

166

AM Snack


9

1

each

Banana - Medium

1.2

26.7

0.6

105

 

 

 

Totals:

1.2

26.7

0.6

105

Lunch


1

4

ounce(s)

Chicken Breast

26

0

1.6

149

22

0.25

cup

Croutons - Plain

0.9

5.5

0.5

 

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

20

4

TBLS

Thousand island - reduced cal. KRAFT

0

12

4

80

 

 

 

Totals:

29.5

36.5

6.9

327

PM Snack


9

8

each

Cracker - Nabisco Low Saltines

1.6

16

3.2

96

21

1

TBLS

Mayonnaise - Fat free

0

4

1

8

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22.6

21.4

5.6

202

Dinner


3

1

spear

Broccoli

5

4

1

40

1

5

ounce(s)

Chicken Breast

32.5

0

2

155

9

0.5

cup

Rice - White Steamed

2.25

20.25

0

90

3

1

small

Salad - sm. garden w/tomato, onion

1.3

9.5

0.4

49

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

 

 

 

Totals:

41.05

39.75

5.4

374









 

 

 

Totals - Day 1

107.75

151.35

19.8

1174

7 Day 1200 Calorie Meal Plan

DAY  2

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


15

1

cup

Cheerios Oat & Wheat, Gen. Mills

4.3

19.6

1.8

111

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

5

0.5

cup

Milk - Skim

4.2

5.95

0.2

43

 

 

 

Totals:

18.5

27.55

2

204

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


1

3

ounce(s)

Chicken Breast

19.5

0

1.2

93

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

22.1

28

5

251

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

 

 

 

Totals:

14

3.1

1.15

82

Dinner


3

2

spear

Broccoli

10

8

2

80

9

0.5

cup

Rice - White Steamed

2.25

20.25

0

90

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

4

ounce(s)

Salmon - Broiled

25.08

0

14

233.32

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

38.63

46.75

19.4

512.32









 

 

 

Totals - Day 2

93.53

126.4

28.05

1130.32

7 Day 1200 Calorie Meal Plan

DAY  3

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Banana - Medium

1.2

26.7

0.6

105

5

6

ounce(s)

Yogurt - Dannon Fat free

7

33

0

160

 

 

 

Totals:

8.2

59.7

0.6

265

AM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

0.5

TBLS

Mayonnaise - Fat Free

0

2

0.5

4

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

13.4

3.9

162

Lunch


1

5

ounce(s)

Chicken Breast

32.5

0

2

155

9

4

ounce(s)

Potato - Medium

2.8

27.4

0.12

119

5

2

TBLS

Sour dressing, non-butterfat, cultured, filled cream-type

0.78

1.12

3.98

42.72

 

 

 

Totals:

36.08

28.52

6.1

316.72

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

 

 

 

Totals:

14

3.1

1.15

82

Dinner


3

1

spear

Broccoli

5

4

1

40

9

0.5

cup

Rice - White Steamed

2.25

20.25

0

90

1

5

ounce(s)

Chicken Breast

32.5

0

2

155

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

 

 

 

Totals:

41.05

39.75

5.4

374









 

 

 

Totals - Day 3

121.33

144.47

17.15

1199.72

7 Day 1200 Calorie Meal Plan

DAY  4

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


15

1

cup

Bran Flakes

6

46

0

180

7

1

each

Orange - Medium

1.1

17.4

0.3

69

5

0.5

cup

Milk - skim, no fat

4.2

5.95

0.2

43

 

 

 

Totals:

11.3

69.35

0.5

292

AM Snack


9

20

each

Grapes - American

0.4

8.2

0.2

30

 

 

 

Totals:

0.4

8.2

0.2

30

Lunch


9

0.5

cup

Rice - White Steamed

2.25

20.25

0

90

1

3

ounce(s)

Chicken Breast

19.5

0

1.2

93

21

2

TBLS

Salsa - Chunky medium, Pace

0

0

0

4

0

2

each

Tortilla - Flour 7"

4

28

4

160

 

 

 

Totals:

25.75

48.25

5.2

347

PM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

2

TBLS

Mayonnaise - Fat Free

0

6

0

16

8

2.8

ounce(s)

Tuna Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

17.4

3.4

174

Dinner


1

5

ounce(s)

Chicken Breast

32.5

0

2

155

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

6

0.5

cup

Vegetables - Frozen Mixed Boiled

2.6

11.9

0.1

80

 

 

 

Totals:

37.7

39.9

5.9

393









 

 

 

Totals - Day 4

97.15

183.1

15.2

1236

7 Day 1200 Calorie Meal Plan

DAY  5

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

5

0.5

ounce(s)

Cream Cheese - Fat Free

1.5

1

2.5

12.5

1

0.25

cup

Egg Beaters - Fleischmann's

5

1

0

25

 

 

 

Totals:

16.5

42

4

247.5

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


10

2

slice

Bread - Whole wheat

5.6

26.2

2.4

140

6

1

small leaf

Lettuce - Iceberg (includes crisphead types)

0.05

0.1

0.01

0.6

0

1

TSP

Mustard

0.2

0.39

0.16

 

6

1

each

Tomato - Small w/ Peel

1

5.7

0.4

 

1

3

ounce(s)

Chicken Breast

19.5

0

1.2

93

0

0.3

10.75 can

Soup - Condensed Vegetable Beef

4.07

4.42

1.38

64.05

 

 

 

Totals:

30.42

36.81

5.55

297.65

PM Snack


10

1

each

Orange - medium

1.2

15.4

0.2

62

 

 

 

Totals:

1.2

15.4

0.2

62

Dinner


21

1

TBLS

BBQ - Healthy Choice

0.03

5.7

0.02

25

1

4

ounce(s)

Chicken Breast

26

0

1.6

149

20

2

TBLS

Thousand island - reduced cal. KRAFT

0

6

2

40

9

4

ounce(s)

Potato - Medium

2.8

27.4

0.12

119

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

5

2

ounce(s)

Sour Cream - Imitation

1.36

3.76

11.07

117.94

 

 

 

Totals:

31.49

52.36

15.21

499.94









 

 

 

Totals - Day 5

79.91

167.57

25.46

1188.09

7 Day 1200 Calorie Meal Plan

DAY  6

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

0.5

each

Bagel - Plain

5

20

0.75

105

7

0.5

each

Grapefruit - Pink/Red 4"

0.6

11.9

0.1

46

21

2

TSP

Jelly - Simply Fruit

0

8

0

32

 

 

 

Totals:

5.6

39.9

0.85

183

AM Snack


9

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


1

3

ounce(s)

Chicken Breast

19.5

0

1.2

93

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

20

3

TBLS

Thousand island - reduced cal. KRAFT

0

9

3

60

 

 

 

Totals:

22.1

28

5

251

PM Snack


8

0.5

cup

Cottage Cheese - 1%

14

3.1

1.15

82

9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

 

 

 

Totals:

15

13.1

3.15

142

Dinner


3

2

spear

Broccoli

10

8

2

80

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

20

2

TBLS

Oil & Vinegar - Wish Bone

0

4

4

40

1

4

ounce(s)

Salmon - Broiled

25.08

0

14

233.32

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

 

 

 

Totals:

40.88

62

20.4

582.32









 

 

 

Totals - Day 6

83.88

164

29.9

1239.32

7 Day 1200 Calorie Meal Plan

DAY  7

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


19

2

ounce(s)

Sausage - Jimmy Dean Light

10

0

24.62

 

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

2

4

ounce(s)

Hash browns - Frozen, Pan Cooked

3.6

31.88

13

247

 

 

 

Totals:

23.6

33.88

37.62

297

AM Snack


7

1

each

Orange - Medium

1.1

17.4

0.3

69

 

 

 

Totals:

1.1

17.4

0.3

69

Lunch


0

12

ounce(s)

Coca Cola - Diet w/caffeine

0

0.4

0

0

9

6

ounce(s)

Potato - Medium

4.2

41.1

0.18

178.5

21

1

TBLS

Salsa - Chunky Medium

0

0

0

2

0

0.5

10.5 can

Soup - Condensed Vegetable Beef

3.61

15.94

2.32

98.34

 

 

 

Totals:

7.81

57.44

2.5

278.84

PM Snack


0

1

cup

Popcorn - Lite Microwaved

0.67

2.67

1

23.3

 

 

 

Totals:

0.67

2.67

1

23.3

Dinner


3

1

spear

Broccoli

5

4

1

40

1

5

ounce(s)

Chicken Breast

32.5

0

2

155

0

30

pieces

M&Ms Plain Chocolate Candies

0.91

14.95

4.44

 

5

1

TBLS

Cheese - Parmesan

2.08

0.19

1.5

 

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

20

2

TBLS

Ranch Dressing - Fat Free

0

3

0

32

 

 

 

Totals:

41.79

31.64

9.34

276









 

 

 

Totals - Day 7

74.97

143.03

50.76

944.14