Definition
The following are 1200, 1600 and 2200 calorie sample daily meal plans.
Sample meal plan (1200 calories)
The following sample meal plan provides 1200 calories (5020 kilojoules) and contains 14gm fat, 71gm of protein, 25gm fibre, 207gm carbohydrates and 1128mg calcium.
BREAKFAST:
- 1/2 cup grapefruit
- 3/4 cup raisin bran cereal
- 1 cup skim milk
LUNCH:
- 2 slices wheat bread
- 2oz/60g roast turkey
- lettuce leaf
- 1/2 tomato
- 1 medium carrot
- 1 medium apple
- 1 teaspoon mustard (optional)
DINNER:
- 3oz/90g broiled fish
- 1/2 cup brown rice
- 1 cup lettuce
- 1/4 medium tomato
- 1 tablespoon fat-free dressing
- 1 cup cooked broccoli
- 1 small dinner roll
SNACK:
- 1 cup lowfat yoghurt
Sample meal plan (1600 calories)
The following sample meal plan provides 1600 calories (6700 kilojoules) and contains 44gm fat, 87gm protein, 17gm fibre, 209gm carbohydrates and 1163 mg calcium.
BREAKFAST:
- 1/2 cup pineapple juice
- 1 whole wheat English muffin
- 1 tablespoon low-fat jam
- 1 poached egg
- 1 cup skim milk
LUNCH:
- 1 baked potato
- 2 oz/60g cheddar cheese
- 2 tablespoons tomato salsa
- lettuce leaf
- 1 tablespoon fat-free dressing
DINNER:
- 4 oz/120g broiled pork chop
- 1/2 medium baked sweet potato
- 1/2 cup apple sauce
- 1/2 cup steamed zucchini
- 1 small dinner roll
- 1 teaspoon margarine
SNACK:
- 1 bagel
- 1/2 oz/15g reduced fat cream cheese
Sample meal plan (2200 calories)
The following sample meal plan provides 2200 calories (9210 kilojoules) and contains 68gm fat, 90gm protein, 29gm fibre, 317gm carbohydrates and 939mg calcium.
BREAKFAST:
- 1 cup cooked rolled oats porridge
- 1 small banana
- 1 slice raisin bread toast
- 1 teaspoon margarine
- 1/2 cup skim milk
LUNCH:
- 2 oz/60g tuna (packed in water)
- 1 tablespoon reduced fat mayonnaise
- 1 celery stalk
- 2 tablespoons chopped onion
- 1/2 red capsicum
- 1 pita bread
- 20 grapes
DINNER:
- 4oz/120g lean cooked beef mince
- 1 hamburger bun
- 30g cheddar cheese
- 1 lettuce leaf
- 1 slice of onion
- 1 slice of tomato
- 1/2 cup carrot
- 1 tablespoon tomato sauce
- 10 French fries (oven cooked)
- 1/2 cup strawberries
- 1 kiwi fruit
SNACK:
- 1 cup vegetable juice
- 8 vanilla wafers
- 1 cup low fat yoghurt