Here are more meal plan recommendations to restrict your calorie intake to 1,215 calories per day:
For Snacks:
One apple with 12 almonds
Several glasses of water
One cup non-fat milk
One-half cup plain yogurt with one tablespoon honey
One cup strawberries.
or
One small pita bread with two tablespoons hummus
One pear
One serving low-fat, sugar-free fruit-flavored yogurt
One cup blueberries
Two-thirds cup baby carrots with one ounce fat-free vegetable dip
Several glasses of water with slices of lemon or lime
Nutrition Information for the day:
Total Calories – 1,215 – 1,218
Total Fat – 17.7 percent (25 grams) – 14.6 percent (20 grams)
Total Protein – 23 percent (72 grams) – 22.6 percent (70 grams)
Total Carbohydrates – 59.3 percent (185 grams) – 56.8 percent (176 grams)
Sodium – 1,402 milligrams – 1,615 milligrams
Sugar – 107 grams – 86 grams
Cholesterol – 94 milligrams – 116 milligrams
Saturated Fat – 5.0 grams
Fiber – 28 grams – 24 grams
If you would like to see more healthy meal plans for early morning energy, then please Like our Facebook Page!
Source: Shereen Lehman, MS