1000 Calorie Traditional Meal Plan
Breakfast
1 egg
1 slice whole wheat bread
6 oz. plain low-fat yogurt
½ c. fresh or frozen berries
4 oz. 1% milk
Breakfast Totals
78
81
107
31
52
349
5
1.2
2.6
0
1.2
10
58
13
22
0
21
26
¼ c. egg substitute, 2 egg whites, or 1 oz. ham
½ English muffin, ½ c. oatmeal, or ¾ c. cereal
¼ c. no salt added cottage cheese
½ small fruit
½ oz. low-fat cheese
Lunch
Turkey Sandwich:
2 slices whole wheat bread
2 oz. low-sodium sliced turkey
1 slice low-fat cheese
1 slice lettuce and 2 medium slices tomato
1 tsp. light mayo and 1 tsp. mustard
1 c. water
Lunch Totals
162
60
45
5
19
0
291
2.5
1
2
0
1.6
0
7.1
14
15
40
0
76
0
22
Grilled Chicken Salad:
10 whole wheat crackers
2 oz. grilled boneless, skinless chicken breast
1 Tbsp. grated parmesan cheese
1 c. romaine lettuce
1 Tbsp. lemon juice
1 c. unsweetened iced tea
Dinner
3 oz. boneless, skinless chicken breast
½ c. cooked whole wheat pasta
1 c. green salad
1 Tbsp. light salad dressing
15 small grapes
1 c. water
Dinner Totals
102
105
5
61
24
0
297
3
1.5
0
5.6
0
0
10.1
26
13
0
83
0
0
31
3 oz. broiled or baked fish, turkey, or lean beef
½ c. corn or 1 small baked potato
½ c. steamed vegetables
1 tsp. unsalted butter
1 small fruit or 1 c. diced melon
1 c. unsweetened iced tea
Snack
10 baby carrots with 1 Tbsp. hummus
Snack Totals
87
87
2.25
2.25
23
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
Total
1024
29.45 grams
26%
1000 Calorie Mexican American Meal Plan
Calories
Fat (grams)
% Fat
Exchange for:
Breakfast
1 egg
1 6” whole wheat tortilla
6 oz. plain low-fat yogurt
½ c. fresh or frozen berries
4 oz. 1% milk
Breakfast Totals
78
90
107
31
52
358
5
1.75
2.6
0
1.2
10.6
58
18
22
0
21
27
¼ c. egg substitute, 2 egg whites, or 1 oz. ham
1 slice whole wheat toast, ½ c. oatmeal, or ¾ c. cereal
¼ c. no salt added cottage cheese
½ small fruit
½ oz. low-fat cheese
Lunch
¼ c. low sodium black beans
Chicken Taco:
2 6” corn tortillas
2 oz. chicken breast, shredded
¼ c. low-fat cheddar cheese, shredded
¼ c. shredded lettuce and ½ medium tomato, diced
1 c. water
Lunch Totals
57
120
68
49
5
0
299
.5
2
2
2
0
0
6.5
8
15
26
37
0
0
20
¼ c. low sodium pinto beans
Beef Taco:
1 6” whole wheat tortilla
2 oz. lean (97% lean, 3% fat) ground beef
¼ c. low-fat cheddar cheese, shredded
¼ c. shredded lettuce and ½ medium tomato, diced
1 c. unsweetened iced tea
Dinner
3 oz. boneless, skinless chicken breast
½ c. Spanish rice
1 c. green salad
1 Tbsp. light salad dressing
1 c. water
Dinner Totals
102
124
5
61
0
292
3
2.5
0
5.6
0
11.1
26
18
0
83
0
34
3 oz. broiled or baked fish, turkey, or lean beef
½ c. corn or 1 small baked potato
½ c. steamed vegetables
1 tsp. unsalted butter
1 c. unsweetened iced tea
Snack
10 baby carrots with 2 Tbsp. bean dip
Snack Totals
85
85
2
2
21
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
Total
1034
30.2 grams
26%
