1000 Calorie Mexican American Meal Plan
Breakfast
1 egg
1 6” whole wheat tortilla
6 oz. plain low-fat yogurt
½ c. fresh or frozen berries
4 oz. 1% milk
Breakfast Totals
¼ c. egg substitute, 2 egg whites, or 1 oz. ham
1 slice whole wheat toast, ½ c. oatmeal, or ¾ c. cereal
¼ c. no salt added cottage cheese
½ small fruit
½ oz. low-fat cheese
Lunch
¼ c. low sodium black beans
Chicken Taco:
2 6” corn tortillas
2 oz. chicken breast, shredded
¼ c. low-fat cheddar cheese, shredded
¼ c. shredded lettuce and ½ medium tomato, diced
1 c. water
Lunch Totals
¼ c. low sodium pinto beans
Beef Taco:
1 6” whole wheat tortilla
2 oz. lean (97% lean, 3% fat) ground beef
¼ c. low-fat cheddar cheese, shredded
¼ c. shredded lettuce and ½ medium tomato, diced
1 c. unsweetened iced tea
Dinner
3 oz. boneless, skinless chicken breast
½ c. Spanish rice
1 c. green salad
1 Tbsp. light salad dressing
1 c. water
Dinner Totals
3 oz. broiled or baked fish, turkey, or lean beef
½ c. corn or 1 small baked potato
½ c. steamed vegetables
1 tsp. unsalted butter
1 c. unsweetened iced tea
Snack
10 baby carrots with 2 Tbsp. bean dip
Snack Totals
½ c. melon and 4 oz. no salt added cottage cheese
1 c. air popped popcorn and 1 oz. low-fat cheese
1 stalk celery and ½ Tbsp. reduced fat peanut butter