[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-404638-105":59,"doc-detail-404638-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","1200-calorie-meal-plan-sample-meal-plan","1200 Calorie Meal Plan - Sample Meal Plan","","Sample meal plan for the OPTAVIA Optimal Health 3 & 3 Plan with a 1,200-calorie daily structure. Provides specific meal and fueling components across breakfast, snacks, lunch, and dinner, mapping each item to starch, protein, dairy, vegetables, healthy fat, and fruit plus a “Free Choice.” Includes guidance for using alcoholic beverages or sweet treats sparingly and offers Healthy Exchange options with portion sizes designed around about 100 calories and limited carbohydrates.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/1200-calorie-meal-plan-sample-meal-plan/404638/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/1200-calorie-meal-plan-sample-meal-plan/404638.png","ImageObject",300,407,{"name":92,"@type":93},"Mary Man","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",12,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What does the 1,200 calorie sample meal plan include each day?","Question",{"text":113,"@type":114},"It lays out a daily pattern of meals and fuelings across breakfast, mid-morning, lunch, mid-afternoon, dinner, and additional fueling choices, assigning portions to starch, protein, dairy, vegetables, healthy fat, and fruit plus a Free Choice.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How should the “Free Choice” be used in the plan?",{"text":118,"@type":114},"The document notes you may include an alcoholic beverage or sweet treat as a Free Choice, but recommends using such items sparingly.",{"name":120,"@type":111,"acceptedAnswer":121},"What is the Healthy Exchange resource used for?",{"text":122,"@type":114},"It helps select foods with serving sizes typically around 100 calories and 15g carbohydrates or less, so foods can be worked into the Optimal Health 3 & 3 Plan as alternatives.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},404638,1790618838,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":52,"language":140,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":141,"faqs":142,"seo_title":143,"seo_description":67,"update_tm":144,"read_time":145,"preview_page_count":4},7421720224475,"https://ap-avatar.wpscdn.com/davatar_276721f389ce27ea32af1340a28f341c","Optimal Health 3 & 3 Plan®  \n1,200 Calorie  \nSample Meal Plan  \n\n| Breakfast | Serving Size |\n| --- | --- |\n| ¾ cup ready-to-eat unsweetened cereal\u003Cbr>1 cup skim or low-fat milk | 1 Starch\u003Cbr>1 Dairy |\n| Mid-Morning Fueling |  |\n| Optimal Health Strawberry Yogurt Bar | 1 Optimal Health Fueling |\n| Lunch |  |\n| ½ cup cooked cauliflower | 1 Vegetable |\n| 3 oz. grilled chicken | 1 Protein |\n| ¾ cup low-fat yogurt | 1 Dairy |\n| Mid-Afternoon Fueling |  |\n| Optimal Health Cookies & Cream Shake Mix | 1 Optimal Health Fueling |\n| Dinner |  |\n| 2 cups raw spinach\u003Cbr>1 cup total diced tomatoes, cucumbers and mushrooms\u003Cbr>3 oz. baked yellowfin tuna\u003Cbr>2 tablespoons low-fat salad dressing\u003Cbr>1 small apple | 2 Vegetables\u003Cbr>1 Protein\u003Cbr>1 Fat\u003Cbr>1 Fruit |\n| 1 Free Choice |  |\n\nNOTE: You may have an alcoholic beverage or sweet treat as a Free Choice, but we recommend using those items sparingly. In addition, our complete selection of Flavors of Home® meals are easy and convenient substitutes for protein, starch, and fats. Check in with your independent OPTAVIA Coach if you have any questions about the Optimal Health 3 & 3 Plan.  \n© 2023 OPTAVIA LLC. All Rights Reserved. OPTAVIA_ DOC_ 3-3-Sample-Meal-Plans_121923  \n1200 Daily Calorie Tracker 1200 Daily Calorie Tracker  \nVegetable Healthy Fat  \nFree Choice  \nWater (20oz)  \nVegetable Healthy Fat  \nFree Choice  \nWater (20oz)  \nWhat I Ate Today  \nBreakfast  \nMid-Morning Snack  \nLunch  \nAfternoon Snack  \nDinner  \nEvening Snack  \n100 Calorie Snack or Optavia Fueling  \nStarch  \nFruit  \nProtein (3oz serving)  \nDairy  \nNon-Starchy Vegetable  \nHealthy Fat  \nFree Choice  \nWater (20oz)  \nWhat I Ate Today  \nBreakfast  \nMid-Morning Snack  \nLunch  \nAfternoon Snack  \nDinner  \nEvening Snack  \n100 Calorie Snack or Optavia Fueling  \nStarch  \nFruit  \nProtein (3oz serving)  \nDairy  \nNon-Starchy Vegetable  \nHealthy Fat  \nFree Choice  \nWater (20oz)  \nWhat I Ate Today  \nBreakfast  \nMid-Morning Snack Lunch  \nAfternoon Snack Dinner  \nEvening Snack  \nWhat I Ate Today  \nBreakfast  \nMid-Morning Snack Lunch  \nAfternoon Snack Dinner  \nEvening Snack  \nTHE OPTIMAL HEALTH 3 & 3 PLAN  \nHealthy Exchange Options  \nWe know not everyone has the same taste buds, so we’ve created a Healthy Exchange resource to help you choose the foods you like and work them into the Optimal Health 3 & 3 Plan! We list a variety of food options with serving sizes around 100 calories and 15g of carbohydrate or less. You will also find recommended serving sizes for alcohol and sweet treats that can occasionally be incorporated into your Optimal Health 3 & 3 Plan as the “Free Choice.”  \nThe best path to optimal health includes eating a well–balanced diet with a variety of:  \n• Fruits  \n• Low–fat dairy foods  \n• Lean protein  \n• Whole grains  \n• Healthy fats  \n• Vegetables  \nThe amounts of food you will eat from each food group depends on the number of calories you burn each day (i. e. your total energy expenditure) . If you haven’t already, work with your OPTAVIA Coach to calculate your total energy expenditure, and then use our list of Healthy Exchanges to help create balanced meals.  \nRecommended readings: Part 2 .3-2. 6 in Dr. A's Habits of Health, Second Edition and Elements 08-09 in Your LifeBook.  \nHealthy Exchange List  \nNote: The Healthy Exchange List is designed specifically for the Optimal Health 3 & 3 Plan. The options listed are not suitable substitutions for OPTAVIA Fuelings while following the Optimal Weight 5 & 1 Plan.  \n\n| \u003Cbr>OPTAVIA Fuelings |\n| --- |\n| 1 OPTAVIA Fueling |\n\n\n| Fruit |  |\n| --- | --- |\n| Amount | Food |\n| 1 (4 oz.)½ cup\u003Cbr>½ cup ½ cup (4 oz.)\u003Cbr>2 Tbsp 2\u003Cbr>17\u003Cbr>12 ¾ cup\u003Cbr>1 oz. 3\u003Cbr>1\u003Cbr>1 cup ½ (4 oz.) | Fresh whole fruit, small (apple, pear, orange) Chopped fresh fruit\u003Cbr>Canned fruit (no sugar added)\u003Cbr>100% fruit juice\u003Cbr>Dried fruit\u003Cbr>Tangerines or plums, small\u003Cbr>Grapes, small\u003Cbr>Cherries\u003Cbr>Berries\u003Cbr>Goji berries (dried, unsweetened)\u003Cbr>Dates\u003Cbr>Kiwi\u003Cbr>Melon, cubed (cantaloupe, honeydew, watermelon) Banan","cbCaimxf893DAJxT","https://ap.wps.com/l/cbCaimxf893DAJxT","pdf",3857507,"English","# Sample Meal Plan (1,200 Calorie)\n## Meal & Fueling Structure (3 & 3)\n## Free Choice Guidance\n## Healthy Exchange Options\n## Healthy Exchange List (Cont.)","[{\"question\":\"What does the 1,200 calorie sample meal plan include each day?\",\"answer\":\"It lays out a daily pattern of meals and fuelings across breakfast, mid-morning, lunch, mid-afternoon, dinner, and additional fueling choices, assigning portions to starch, protein, dairy, vegetables, healthy fat, and fruit plus a Free Choice.\"},{\"question\":\"How should the “Free Choice” be used in the plan?\",\"answer\":\"The document notes you may include an alcoholic beverage or sweet treat as a Free Choice, but recommends using such items sparingly.\"},{\"question\":\"What is the Healthy Exchange resource used for?\",\"answer\":\"It helps select foods with serving sizes typically around 100 calories and 15g carbohydrates or less, so foods can be worked into the Optimal Health 3 \\u0026 3 Plan as alternatives.\"}]","1200 Calorie Meal Plan - Sample Meal Plan | PDF",1790549756,25]