Photo courtesy of Ambro
1 whole Wheat English Muffin or Plain Bagel
1 Tbs Peanut Butter
1/2 Banana
or
1 Cup Multi-Brand Cereal or Whole Grain Cereal
4 oz Skim or 1% Milk
4 oz Orange Juice
Morning Snack
1 Apple or other piece of fruit
or
1/2 Cup of Fruit
1 Piece of Low-Fat or Light Cheese (Such as Babybel Light)
Lunch
2 Slices Whole Wheat Bread
2-oz Low Sodium White Meat Turkey or 2-oz White Meat Chicken
1-oz Low-Fat Cheese
Lettuce
Tomato
Mustard
1 piece of fruit
or
3-oz Chicken or (Turkey White Meat)
Garden Salad with Reduced Calorie Dressing (Such as Thousand Island)
Afternoon Snack
1 Cup Low-Fat Yogurt
or
1 cup of fruit or vegetables
Dinner
3-oz White Meat Chicken (Chicken Breast) Baked, Grilled or Boiled
Garden Salad w/low fat dressing or 1 cup of vegetables
1 cup of Brown Rice
or
3-oz lean meat or Turkey White Meat
1 Cup of Cooked or Raw Vegetables
1 Cup Whole Grain Pasta
Evening Snack
1 Cup of Low-Fat Yogurt
Or
1 Cup of Fruit or Vegetables
Remember, it is generally safe to snack on fruits and vegetables, as they are low density (high water content) foods. Choose only whole grain breads, pastas and cereals. Eat only lean meat, fish or white meat turkey and chicken. If you choose to drink soda only drink diet soda.
Be sure to check out My Food Pyramid for a variety of different foods to help you stay within your allotted calories. This is only a sample to give you an idea of a 1200-1300 calorie diet, visit MyPyramid which allows you to setup a profile to help you track your calories and plan your diet.
If you are unsure or confused about the correct diet plan for you, check with your doctor or a licensed Nutritionist. It is always best to check with your doctor before you begin any diet or exercise program to help determine the correct plan for you.
Photo courtesy of Ambro
