1400 Calorie Sample Meal Plan 1

Meal

Food/Beverage

Breakfast

1 small or ½ large whole-wheat bagel

1 tsp. fruit preserves or jam

½ cup fresh fruit cup

½ cup 1% milk

Snack (1)

½ small cantaloupe

Lunch

2 oz. tuna, caned in water, drained

2 slices seven-or nine-grain bread

1 tsp. fat-free mayonnaise

Snack(2)

1 oz. Cheerios

Dinner

1 slice light vegetable quiche (frozen entrée)

1 ½ cups tossed salad

1Tbsp. low-cal Italian dressing

Snack(3)

1 cup low-fat raspberry yogurt

Daily Totals

1,484 calories, 65 g protein, 207 g carbs, 44 g fat 20 fiber