1000 Calorie Meal Plans
1000 Calorie Meal Plans
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