Sample
1200 Calorie Menu Plan
3 Meals + 1 Snack

The following sample 1200 calorie menu plan, if consumed in the portions suggested, provides the following nutritional breakdown:

This sample 1200 calorie diet meal plan can therefore considered:

• low fat
• moderate protein
• moderate carbohydrate

Breakfast

Mix 1/2 cup lowfat cottage cheese with 1 carton lowfat fruit flavored yogurt. Sprinkle with 1 Tbsp. slivered almonds.

Lunch

Turkey sandwich:
2 slice whole wheat bread
2 ounces sliced turkey breast lunch meat
1 teaspoon mayonnaise or 1/8 avocado
romaine lettuce leaves and tomato slices as desired

Eat with 1 small apple and 15 baby carrots.

Snack

8 ounces plain, nonfat yogurt + 1/2 banana + 3 Tablespoons lowfat granola

Dinner

3 ounces grilled chicken breast
1/2 cup brown rice
1 cup steamed broccoli drizzled with 2 teaspoons sesame oil

Add zero calorie foods if desired.

Free Weight Loss Tip: Keep a food diary. Successful "losers" do!

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