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1000 Calorie Traditional Meal Plan: Breakfast

This document provides two 1000 calorie meal plans - a traditional meal plan and a Mexican American meal plan. Each meal plan lists the calories, fat, and percent fat for breakfast, lunch, dinner, and a snack. The traditional plan includes options like eggs, whole wheat toast, yogurt, and berries for breakfast; a turkey sandwich or grilled chicken salad for lunch; chicken and pasta or fish and vegetables for dinner; and carrots and hummus for a snack. The Mexican American plan features similar breakfast and snack options but includes tacos with beans, chicken or beef, cheese and vegetables for lunch and chicken with rice and salad for dinner.

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marija simova
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1K views2 pages

1000 Calorie Traditional Meal Plan: Breakfast

This document provides two 1000 calorie meal plans - a traditional meal plan and a Mexican American meal plan. Each meal plan lists the calories, fat, and percent fat for breakfast, lunch, dinner, and a snack. The traditional plan includes options like eggs, whole wheat toast, yogurt, and berries for breakfast; a turkey sandwich or grilled chicken salad for lunch; chicken and pasta or fish and vegetables for dinner; and carrots and hummus for a snack. The Mexican American plan features similar breakfast and snack options but includes tacos with beans, chicken or beef, cheese and vegetables for lunch and chicken with rice and salad for dinner.

Uploaded by

marija simova
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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1000 Calorie Traditional Meal Plan

Breakfast
 1 egg 78 5 58  ¼ c. egg substitute, 2 egg whites, or 1 oz. ham
 1 slice whole wheat bread 81 1.2 13  ½ English muffin, ½ c. oatmeal, or ¾ c. cereal
 6 oz. plain low-fat yogurt 107 2.6 22  ¼ c. no salt added cottage cheese
 ½ c. fresh or frozen berries
31 0 0  ½ small fruit
 4 oz. 1% milk
52 1.2 21  ½ oz. low-fat cheese

349 10 26
Breakfast Totals
Lunch
Turkey Sandwich: Grilled Chicken Salad:
 2 slices whole wheat bread 162 2.5 14  10 whole wheat crackers
 2 oz. low-sodium sliced turkey 60 1 15  2 oz. grilled boneless, skinless chicken breast
 1 slice low-fat cheese 45 2 40  1 Tbsp. grated parmesan cheese
 1 slice lettuce and 2 medium slices tomato
5 0 0  1 c. romaine lettuce
19 1.6 76  1 Tbsp. lemon juice
 1 tsp. light mayo and 1 tsp. mustard
0 0 0  1 c. unsweetened iced tea
 1 c. water
291 7.1 22
Lunch Totals
Dinner
 3 oz. boneless, skinless chicken breast 102 3 26  3 oz. broiled or baked fish, turkey, or lean beef
 ½ c. cooked whole wheat pasta 105 1.5 13  ½ c. corn or 1 small baked potato
 1 c. green salad 5 0 0  ½ c. steamed vegetables
 1 Tbsp. light salad dressing
61 5.6 83  1 tsp. unsalted butter
24 0 0  1 small fruit or 1 c. diced melon
 15 small grapes
0 0 0  1 c. unsweetened iced tea
 1 c. water
297 10.1 31
Dinner Totals
Snack
 10 baby carrots with 1 Tbsp. hummus 87 2.25 23  ½ c. melon and 4 oz. no salt added cottage cheese
 1 c. air popped popcorn and 1 oz. low-fat cheese
 1 stalk celery and ½ Tbsp. reduced fat peanut butter
Snack Totals 87 2.25 23
Total 1024 29.45 grams 26%
1000 Calorie Mexican American Meal Plan

Calories Fat (grams) % Fat Exchange for:


Breakfast
 1 egg 78 5 58  ¼ c. egg substitute, 2 egg whites, or 1 oz. ham
 1 6” whole wheat tortilla 90 1.75 18  1 slice whole wheat toast, ½ c. oatmeal, or ¾ c. cereal
 6 oz. plain low-fat yogurt 107 2.6 22  ¼ c. no salt added cottage cheese
 ½ c. fresh or frozen berries
31 0 0  ½ small fruit
52 1.2 21  ½ oz. low-fat cheese
 4 oz. 1% milk
358 10.6 27
Breakfast Totals
Lunch
 ¼ c. low sodium black beans 57 .5 8  ¼ c. low sodium pinto beans
Chicken Taco: Beef Taco:
 2 6” corn tortillas 120 2 15  1 6” whole wheat tortilla
 2 oz. chicken breast, shredded 68 2 26  2 oz. lean (97% lean, 3% fat) ground beef
 ¼ c. low-fat cheddar cheese, shredded
49 2 37  ¼ c. low-fat cheddar cheese, shredded
5 0 0  ¼ c. shredded lettuce and ½ medium tomato, diced
 ¼ c. shredded lettuce and ½ medium tomato, diced
0 0 0  1 c. unsweetened iced tea
 1 c. water
299 6.5 20
Lunch Totals
Dinner
 3 oz. boneless, skinless chicken breast 102 3 26  3 oz. broiled or baked fish, turkey, or lean beef
 ½ c. Spanish rice 124 2.5 18  ½ c. corn or 1 small baked potato
 1 c. green salad 5 0 0  ½ c. steamed vegetables
 1 Tbsp. light salad dressing
61 5.6 83  1 tsp. unsalted butter
0 0 0  1 c. unsweetened iced tea
 1 c. water
292 11.1 34
Dinner Totals
Snack
 10 baby carrots with 2 Tbsp. bean dip 85 2 21  ½ c. melon and 4 oz. no salt added cottage cheese
 1 c. air popped popcorn and 1 oz. low-fat cheese
 1 stalk celery and ½ Tbsp. reduced fat peanut butter
Snack Totals 85 2 21
Total 1034 30.2 grams 26%

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