Sample Diet Plan 1200 – 1400 Cal

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Fruits and vegetables on rustic background

This is a sample diet plan

Day 1 Day 2


1/2 cup of oatmeal

1/2 cup 2% milk

½ Cottage cheese 2% fat

2 tsp Chia seeds (grinded)

1tbsp 100% all-fruit jelly


1 oz Almonds

1 oz Cashews

3-5 oz of grilled chicken

½ cup Sweet green peas

1 cup of mixed greens

lettuce, tomatoes and onions

1 tsp of olive oil

3-4 oz of broiled tuna

½ cup of baked sweet potato

1 cup of roasted brussel sprouts and greens

1 tbsp of olive oil

Snack 1 Fruit (medium) ¼ cup dried raisins
Dinner 3-4 oz Chicken Breast

½ Cup Rice

w/broccoli, cauliflower, carrots

3-4 oz Salmon

½ cup Brown rice

w/asparagus, green beans, tomato

Late Snack


Banana (medium size)

or half if large

Apple 1 medium

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