FITTER

Meal Plans

1
1100 Calorie Meal Plan
Example 1 Example 2
Breakfast
Protein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine

Snack
Fruit 1 1 apple 1 pear

Lunch
Protein Foods 2 2oz (60g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce, celery
Fats and Oils 0 ( 1 Tbsp Fat free Dressing)

Snack
Milk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery(1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts

Supper
Protein Foods 2 2 oz.(60 g.) sl. beef 2 oz.(60g) chicken
Starchy Foods 1 1/2 cup ww.spaghetti 1 ww tortilla small
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil (for pasta) 1 tsp. mayonnaise

Total Daily Servings

Protein Foods 5 servings
Starchy Foods 4 servings
Milk and Alt. 2 servings
Fruit 2 servings
Vegetables 4 servings
Fats and Oils 3 servings
1200 Calorie Meal Plan
Example 1 Example 2
Breakfast
Protein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine

Snack
Fruit 1 1 apple 1 pear

Lunch
Protein Foods 2 2oz (60g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce, celery
Fats and Oils 0 ( 1 Tbsp Fat free Dressing)

Snack
Milk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery (1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts

Supper
Protein Foods 2 2 oz.(60 g.) sl. beef 2 oz.(60g) chicken
Starchy Foods 1 1/2 cup ww.spaghetti 1 ww tortilla small
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil (for pasta) 1 tsp. mayonnaise

Total Daily Servings

Protein Foods 5 servings
Starchy Foods 4 servings
Milk and Alt. 2servings
Fruit 2 servings
Vegetables 4 servings
Fats and Oils 3 servings
1300 Calorie Meal Plan
Example 1 Example 2
Breakfast
Protein Foods none none none
Starchy Foods 1 3/4 cup oatmeal 1 sl.w.w toast
Milk and Alt. 1 1 c. skim,1% 3/4 cup yogurt
Fruit 1 1 peach 1/2 c. applesauce
Vegetables none none none
Fats and Oils 1 6 almonds 1 tsp.margarine

Snack
Fruit 1 1 apple 1 pear

Lunch
Protein Foods 2 2oz (60g) chicken 3/4 cup canned tuna
Starchy Foods 2 1 cup rice,cooked 2 slices ww bread
Milk and Alt. none none none
Fruit none none none
Vegetables 1 1/2 cup peas 1 c. lettuce, celery
Fats and Oils 1 6 almonds ( 1 Tbsp Sundried Tomato
Dressing)

Snack
Milk and Alt. 1 3/4 cup yogurt 3/4 c.yogurt
Vegetables 1 celery (1 med. stalk) 1/2 c. cherry tomatoes
Fats and Oils 1 1 T. Ranch dressing 10 peanuts

Supper
Protein Foods 3 3 oz.(90 g.) sl. beef 3 oz.(60g) chicken
Starchy Foods 2 1 cup ww.spaghetti 1 ww tortilla large
Milk and Alt. none none none
Fruit none none none
Vegetables 2 1/2 cup carrots 1/2 green pepper
1/2 cup mushrooms 10 cucumber slices
Fats and Oils 1 1 tsp. olive oil ( for pasta) 1 tsp. mayonnaise

Total Daily Servings

Protein Foods 6 servings
Starchy Foods 5 servings
Milk and Alt. 2 servings
Fruit 2 servings
Vegetables 4 servings
Fats and Oils 3 servings