1200 Calorie Meal Plan

by Deane Peck MS,RD,LDN
(Little Rock Ark)

Milk-Must choose 2 per Day
1% Milk
Cottage Cheese
Light Yogurt
Sugar free/fat free Pudding
1 serving White cheese


Lean Protein and Low-Fat Foods -MUST Choose 2 per Day
2 Tbsp peanut butter
3oz. Grilled Chicken 3oz. Herbed Baked Chicken
3oz. Hamburger Patty
3oz. Baked Ham
Oven Baked Herbed Seasoned Fish
Chicken Stir Fry
3oz. Roast Turkey
3oz. Tuna
1 egg
1 serving Almonds or other nuts
2 Tablespoons Hummus


Vegetables---Choose at least 2 , 1/2cup servings per Day
Broccoli
Green beans
Carrots, Cooked
Carrots, Raw 1 cup will = the serving size
Corn (1/4 cup)
Mixed Vegetables

Starch Foods—Choose 5 per Day
1 serving Baked chips or Pretzels –serving size found on bag
Whole Wheat Bread
Bun (counts as 2 starches)
6” Tortilla for( tacos, burritos, fajitas) ½ cup Rice
½ cup Noodles
½ cup Spaghetti
1/2 cup Oven baked okra= 1 starch + 1 vegetable
1 package 1/3 less sugar Oatmeal, Grits, Cream of Wheat 1 small Baked Potato, white or sweet 2-4 Whole wheat crackers
¾ cup dry Cereal


Fruit---3 servings per day
1/2 cup or small piece Apple
Raisins 2 tablespoons Orange Pineapple
Applesauce
Grapes
Strawberries
Blueberries
Melon
½ Avocado
Banana
*1 serving of 100% Fruit Juice at a meal or snack

Soups – 1 choice daily (optional) Hearty Vegetable Tomato Chicken noodle
Chicken stars

Combination Foods---No more than 2 choices per Day
½ cup Macaroni and Cheese French toast —2 slices
½ cup Chili Mac Baked Tatar Tots (serving size on package)
6" Cheese Quesadilla Lasagna 3 Baked chicken strips 1 slice cheese, beef, Canadian bacon pizza
3 Pancakes— 1/2 dollar size each