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| Diet
Plan |
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1200 Calorie
Diet Plan
When selecting a heart
healthy meal plan, make sure you are consuming a balanced and
complete diet. Your assignment is to set realistic and attainable
diet goals. Start by following the simple and healthy mealguidelines
below.
- Commit to consuming 4 - 6 small
meals and snacks everyday.
- To succeed, you must plan ahead by
packing your foods the night before. Thus, you should always
have fresh and low-fat foods around.
- Keep it simple. Don't get too caught
up on the specifics or your diet. Start by simply just counting
calories.
- Eat your foods slower.
- Make healthier food selections like
fruits, vegetables, whole grain cereals, and beans, low-fat or
nonfat dairy products, low fat meats, fish and skinless poultry.
- Avoid foods that are high in fat and
calories.
- Avoid foods that are high in sugars
such as pastries, candy bars, pies and candy.
- Use a variety of fruits and
vegetables in your nutrition plan. Start by trying to eat 5
total vegetable and fruit servings every single day.
Here is a sample healthy low fat meal
plan (1200 calories).
Breakfast
|
| |
Amount |
Item |
Calories |
| |
12ounces |
coffee-w/caffeine |
8.00 |
| |
1
each |
Bagel-plain,
Lenders Bake Shop |
210.00 |
| |
2
tbsp |
Peanut
butter- creamy |
190.00 |
| |
Total: |
408.00 |
| AM
Snack |
| |
1
each |
apple-medium
with peel |
80.00 |
| |
Total: |
80.00 |
| Lunch |
| |
2
ounces |
chicken
breast/ white meat |
93.50 |
| |
12
ounces |
Coca
cola- diet w/ caffeine |
0.00 |
| |
.20
cup |
Croutons-plain |
24.00 |
| |
1
large |
Salad-medium.
Garden w/tomato and onion |
75.00 |
| |
3
tbps |
Thousand
island-reduced cal. Kraft |
60.00 |
| |
Total: |
252.50 |
| PM
Snack |
| |
1
each |
apple-medium
with peel |
80.00 |
| |
Total: |
80.00 |
| Dinner |
| |
3
ounces |
chicken
breast/ white meat |
140.25 |
| |
1
cup |
pasta,
corn cooked |
176.40 |
| |
1
small |
salad-sm.
Garden w/tomato, onion |
49.00 |
| |
2
tbps |
thousand
island- reduced cal. Kraft |
40.00 |
| |
Total: |
405.65 |
| |
| |
Grand
Total: |
1226,15 |
Grocery List
| Food |
Quantity |
| Apple
- medium with peel |
14
each |
| Bagel
- plain |
7
each |
| Chicken
Breast / White Meat |
42
ounces |
| Coca
Cola - diet |
84
ounces |
| Cream,
fluid, half and half |
7
tablespoons |
| Croutons
- plain |
2
cups |
| Pasta,
corn, cooked |
7
cups |
| Peanut
butter - creamy |
14
table spoons |
| Salad
- large garden |
7
large |
| Salad
- small garden |
7
small |
| Thousand
island - reduced cal. |
42
table spoons |
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