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200 Calorie Meal Plan: Breakfast Snack
200 Calorie Meal Plan: Breakfast Snack
Breakfast
Snack
0.5 Grapefruit
1 slice Whole Wheat Bread
1 cup (8oz) Milk (skim, nonfat)
0.75 cup Cereal (whole grain)
1 medium Banana
Lunch
2 slices Rye Bread
2oz Turkey Breast
2 stalks of Celery
1 Carrot
1 tbsp Ranch (fat free)
1 Peach
1 cup Milk (skim, nonfat)
Dinner Bouillon
- 1 Parsley Potato
(2-in diameter)
- 3 oz Roast Veal, lean
- 0.5 cup Peas & Carrots
1 Green Salad
- 2 tsp Salad Dressing
0.5 cup Applesauce (unsweetened)
***Select low sodium/sodium free food items to
minimize sodium intake.
Snack #2
1 Medium Banana
2 tbsp. Peanut Butter (natural)
Snack #1
1 cup Cottage Cheese
(1%; no/low sodium)
0.5 cup peaches (raw)
Lunch
2 slices Whole Wheat Bread
2 oz. Turkey Breast (white, low sodium)
0.5 cup Alfalfa Sprouts
Snack #2
Snack #1
1 medium Apple
0.25 cup whole Almonds
Lunch 1 cup Cranberry Juice (light)
1 Whole Wheat Pita
3 oz. Light Tuna (in water)
1 tbsp Mayo (light)
0.25 cup sliced Tomato
0.2 cup Spinach Leaves (raw)
1 medium Orange
Snack #1
peppers
Snack #2
1 medium Apple
8 Whole Wheat Crackers
2 tbsp Hummus
Dinner
Lunch
2 cup Spinach (raw)
2 oz. Skinless Chicken Breast (not fried;
roasted, baked, etc.)
2 tbsp Black Bean & Corn Salsa (instead of
salad dressing)
2 tbsp shredded Mexican Blend Cheese
(0.25c)
1 sesame Breadstick
1 cup nonfat skim milk
1 orange
mozzarella
Snack #2
Snack #1
Dinner
1 cup Soy Yogurt
2 tbsp granola
0.2 cup raisin Lunch
1 Vegetarian Fajita
- 1 Whole Wheat Tortilla
(low
sodium)
- 0.2 cup Red Bell Peppers,
sliced
- 0.2 cup Green Bell Peppers,
sliced
- 0.2 cup Onion, sliced
- 1 tbsp Olive Oil
- 0.2 cup Pinto Beans (boiled
w/o
salt)
- 0.2 cup Corn (boiled w/o salt)
2 tbsp Guacamole
Snack #2
1 cup Soymilk
0.5 cup (measured when dry) Fortified
Oatmeal
1 cup blueberries
Lunch
0.5 cup Red Beans
- w/ 1 tbsp garlic powder
- 1tbsp celery
- 1 tbsp parsley
- 1tsp cumin
0.5 cup Brown Rice
Grilled Vegetables
- 0.33 cup squash,
- 0.33 cup broccoli,
- 0.33 cup red peppers,
- 1 tbsp lemon juice
- 0.5 tsp black pepper
8 Baby Carrots
2 tbsp Peanut Butter (natural)
1 tbsp Strawberry Jelly
2 slices Whole Wheat Bread
1 cup Soymilk
Snack #1
1 medium Apple
Snack #2
Dinner
1 Soy Burger Patty w/
- 1 Whole Wheat Bun
- 1 slice tomato
Snack #1
1 Banana, medium
2 tbsp Peanut Butter, natural
Lunch
1, 12-oz. bowl Barley & Bean Soup, low
sodium/no sodium
1 small Garden Salad (mixed lettuce,
tomatoes, carrots)
2 tbsp Salad Dressing (fat-free or light)
5 whole wheat Crackers (low sodium)
1 cup Skim or Soymilk
Snack #2
Snack #1
Dinner
1 cup Soy Yogurt
2 tbsp granola
0.2 cup raisin
Lunch
1 Vegetarian Fajita
- 1 Whole Wheat Tortilla (low
sodium)
- 0.2 cup Red Bell Peppers,
- 0.2 cup Green Bell Peppers,
- 0.2 cup Onion, sliced
- 1 tbsp Olive Oil
- 0.2 cup Pinto Beans (boiled
sliced
sliced
w/o
salt)
- 0.2 cup Corn (boiled w/o salt)
2 tbsp Guacamole
2 tbsp Tomato Salsa (low sodium)
1 cup Fruit Salad