|
SAMPLE 1200 CALORIE MENUS |
By Yves F. Jean Francois |
DAY ONE |
| Breakfast |
Quaker instant oatmeal with brown sugar, 1 packet, 173g, prepared with boiling water
156 calories
1 cup orange juice
160 calories |
|
| Morning Snack |
1 medium apple, 182g
95 calories
1 piece, The Laughing Cow, mini babybel original
semi soft cheese
70 calories |
|
| Lunch |
McDonald’s grilled chicken Caesar salad, 10.9oz
220 calories
|
|
| Afternoon Snack |
McDonald’s fruit & yogurt parfait, 53g
160 calories
|
|
| Dinner |
Tilapia, baked, broiled or grilled, 4oz
144 calories
Broccoli, 1 medium stalk, 180g
64 calories
Green beans, boiled, 1 cup, 125g
44 calories
Butter, 1 pat, 5g
36 calories
|
|
| Total = 1149 Calories |
|
|
DAY TWO |
| Breakfast |
Fried egg, 1 egg
90 calories
Oscar Mayer, sausage links, 1oz
85 calories
Wheat toast, 1 slice with 1 pat of butter
110 calories
Coffee, black, no sugar, 2 cups
10 calories
|
|
| Morning Snack |
Cottage cheese, low fat, 2% milk fat, 1/2 cup, 113g
97 calories
Blueberry, ¼ cup, 37g
21 calories
|
|
| Lunch |
Subway, 6” roast beef sandwich, 222g
290 calories
|
|
| Afternoon Snack |
Strawberry, 6 large
36 calories
|
|
| Dinner |
Chicken breast, no skin, baked, broiled or grilled, 2 oz, 56g
92 calories
Potato, baked, small, 158g
145 calories
Mixed vegetables (carrots, green beans, lima beans, peas, corn), canned, 1 cup
67 calories
Butter, 1 pat, 5g
36 calories
Cabernet sauvignon, 1 glass, 5oz
120 calories
|
|
| Total = 1199 Calories |
|
|