Meal Planning Guide
1200 CALORIE MEAL PLAN
Meal
Sample Meal 1
Sample Meal 2
Breakfast
1 Starch
1 Fruit
1 Milk
1/2 cup bran flakes
4 oz banana
8 oz 1% milk
1 slice wheat toast
2 tsp no-sugar-added jam
3/4 cup blueberries
1 cup fat-free yogurt
Lunch
1 Starch
1 Fruit
1 Vegetable
2 Meat
1 Fat
1 slice wheat bread
2 oz lean sliced ham
Mustard as desired
Lettuce as desired
1 slice tomato
1 Tbsp reduced-fat mayonnaise
1 cup raw carrots
1 apple
1 slice white bread
2 oz sliced turkey
Mustard as desired
Lettuce as desired
1 pickle
1 cup cherry tomatoes
2 Tbsp reduced-fat salad dressing
1 cup sliced cantaloupe
Dinner
2 Starch
1 Fruit
2 Vegetable
2 Meat
2 Fat
1 small dinner roll
1 tsp margarine
1/3 cup rice
1/2 cup cooked broccoli
2 oz baked chicken
Salad greens as desired
1 cup raw vegetables on salad
2 Tbsp reduced-fat salad dressing
1.25 cup whole strawberries
1 small dinner roll
1 tsp margarine
1/2 cup corn
1 cup green beans
2 oz grilled or broiled flank steak
2 pecans, diced, on green beans
3/4 cup pineapple
Snack
1 Starch
1 Milk
3 cups popcorn, low fat/no butter
1 packet sugar-free hot cocoa, mix & water
3/4 oz pretzels
8 oz 1% milk
TOTAL DAILY SERVINGS
5 Starch; 3 Fruit; 2 Milk; 3 Vegetables; 4 Meat; 3 Fat.
Notes:
Include any amount of zero-calorie beverages as desired, and selections from Free Foods list as suggested. If you prefer not to
have a snack, roll those servings into your other meals. You may also trade servings among the different meals, as long as the total
servings from each group for the day remain the same. Take a multivitamin/mineral/iron supplement daily.
FREE FOODS
Each serving from this list has 5 grams or less of carbohydrate and less than 20 calories per serving. Eat up to 3 servings per day of
the free foods with a serving size noted without counting the calories. Choices listed without a serving size noted can be eaten as
much as you like. To help fight hunger and cravings spread servings of these foods throughout the day.
♦ Foods marked with ♦ contain 480 mg or more of sodium per serving. The less sodium you get, the better.
SERVING CHOICES
Low Carbohydrate Foods Serving Size
Cabbage, raw 1/2 cup
Gelatin, sugar-free gum
Jam or jelly, light or no sugar added 2 tsp
Salad greens
Sandwich vegetables (tomato, onion,
pickle, etc.) 1 slice
Sugar substitutes (low calorie sweeteners)
Drinks/Mixes Serving Size
♦ Bouillon, broth, consommé
Carbonated or mineral water, club soda
Coffee or tea
Diet soft drinks or sugar-free drink mixes
Modified Fats/Dairy Serving Size
Cream cheese, fat-free 1 Tbsp (1/2 oz)
Creamers
Nondairy, liquid 1 Tbsp
Nondairy, powdered 2 tsp
Salad dressing
Fat-free or low-fat 1 Tbsp
Fat-free Italian 2 Tbsp
Sour cream, fat-free 2 Tbsp
Yogurt, fat-free 2 Tbsp
Condiments Serving Size
Barbecue sauce 2 tsp
Catsup (ketchup) 1 Tbsp
Mustard
♦ Pickles, dill 1.5 medium
Salsa 1/4 cup
Taco sauce 1 Tbsp
Vinegar
Seasons Serving Size
Flavoring extracts
Garlic
Herbs, fresh or dried Nonstick cooking spray
Spices
Worcestershire sauce
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