1200 Calorie Meal Plan Guide

2 slices whole grain bread, toasted
1 tablespoon almond butter
1 cup fresh or unsweetened frozen, thawed blueberries
Spread almond butter on toast and serve with blueberries. 

1 tablespoon light Caesar dressing
1 cup chopped romaine lettuce
1/2 cup shredded carrots
3 oz grilled chicken breast, sliced
2 whole grain tortillas
1/2 cup grapes 

Toss dressing, lettuce, carrots, and chicken. Fill tortillas with chicken mixture. Serve with grapes.

1 medium banana
2 tablespoon whole almonds 

Serve banana with almonds.

2/3 cup (2 oz) uncooked whole grain penne pasta
3 cups chopped Swiss chard
1/2 cup chopped onion
1 clove garlic, minced
2 teaspoons olive oil
1/4 cup sun-dried tomatoes roughly chopped
2 tablespoons freshly grated Parmesan cheese

Cook pasta according to package directions.
Bring a large saucepan full of water to a rapid boil.
Add Swiss chard and boil, uncovered, for 3 minutes.
Drain chard in colander and set aside.
Heat oil in a skillet over medium heat.
Add onion and cook for 4-5 minutes, until starts to soften.
Add garlic and cook for an additional 3 minutes.
Toss cooked onion and garlic to the cooked pasta, chard, and sun-dried tomatoes.
Top with cheese and serve.

1 (7-inch) whole grain tortilla
1 whole egg + 2 egg whites
2 tomato slices
2 tablespoon fresh basil
1 slice reduced fat Swiss cheese 

Whisk together eggs. Spray non-stick skillet with cooking spray and cook eggs. Roll eggs, tomato, basil and cheese into tortilla.

2 slices whole grain bread, toasted
2 tablespoons hummus
1/2 avocado, sliced
6 cucumber slices
1/4 cup spinach
1 small apple, sliced 

Make sandwich with hummus, avocado, cucumber, and spinach. Serve with apple slices.

1/2 cup low-fat plain yogurt
1 teaspoon honey 

Drizzle honey on yogurt and serve.

Cooking spray
4-5 ounce skinless boneless chicken breast
1 medium sweet potato, cut into fry-shaped strips
1/8 teaspoon each: sea salt and pepper
2 cups salad greens
4 cherry tomatoes, halved
1 tablespoon part-skim mozzarella cheese
2 teaspoons white wine vinegar
1/2 teaspoon Dijon mustard
2 teaspoons olive oil 

Preheat oven to 350 degrees F. Mist 2 baking sheets with cooking spray. Place chicken and fries on separate baking sheets, mist with cooking spray and season with salt and pepper. Cook for 40 minutes, turning once (chicken at 165 degrees F).
While chicken and fries are cooking, whisk together vinegar, Dijon mustard, oil, salt and pepper. Toss vinaigrette with salad greens, tomatoes, and cheese right before serving.

1/2 cup rolled oats
1 cup water
2 tablespoons sliced almonds
1 teaspoon cinnamon
1 apple, chopped 

Combine water and oats in a microwaveable bowl. Microwave on HIGH 2-4 minutes. Stir in apple, cinnamon and top with sliced almonds.

1 lemon, juiced
2 teaspoons olive oil
1 teaspoon oregano
1 pouch (3 ounces) tuna
3 cups spinach
1 small tomato, chopped
1/4 cup chopped black olives
2 tablespoon feta cheese
1 whole grain pita, cut into 1” pieces 

Toss all ingredients (except pita). Top salad with pita pieces.

1 tablespoon almond butter
2 medium celery stalks 

Spread almond butter on celery stalks and serve.

2 teaspoons maple syrup
1 lemon, juiced
1 clove garlic, minced
3-ounce salmon fillet
cooking spray
1/4 cup whole grain instant rice
1/2 cup water or reduced sodium vegetable broth
1/2 cup diced red bell pepper
1/2 cup shredded carrots
2 teaspoons chopped walnuts
Sea salt and pepper, to taste 

Preheat broiler. Bring rice and water to a boil. Reduce heat and simmer, covered, for 10-12 minutes, until rice is cooked and fluffy. Mixed cooked rice with bell peppers, carrots, walnuts, salt and pepper. Whisk together maple syrup, lemon juice and garlic. Brush on both sides of salmon and broil on baking sheet for 10 minutes (until 145 degrees F). Serve cooked salmon with rice pilaf.