meal plan 1800 calories 2

Source: The Nutrition and Food Web Archive (www.nafwa.org)

For more information contact Julie Chobdee Wellness Program Coordinator [email protected] | 951-827-1488

Healthy Eating Plan

1800 Calorie Plan There are many different types of eating plans available; however, the key to success is finding one that works for you. One key ingredient for a meal plan to work is consistency. Many of us fail to keep consistency in our lives or we stay consistent with bad habits. Two examples that come to mind include skipping meals and breakfast.

Failure to break-the-fast every day and skipping meals improves the chance that you will fail to reach your goals. Eating breakfast and consuming small meals (4 to 6 per day) prevents binge eating, nighttime snacking, and weight gain. It also keeps your metabolic rate at an optimal pace. The body requires fuel to keep your metabolism burning. Think of metabolism as a campfire. To keep a fire burning strong, it must be fed small doses of wood (i.e., fuel). Dropping a large log onto the fire will keep the fire burning, but not as effectively as if it was fed small portions of wood.

With the fire still in mind, you have to look at its preferred fuel choice. Adding paper or empty calories, the fire will burn through it very quickly. As a result, the fire becomes starved and must be fed very often. Now if you added a mixture of paper and wood, the fire will have enough fuel to burn for a longer period of time. The wood will satisfy the fires appetite more than the paper. Wood is to fire as protein is to humans. Your diet should always include a source of protein at each meal and snack.

Serving Sizes Serving sizes are not designed to tell you how much you should eat at each meal, but rather, to give you a pattern with which to compare your intake with your goals. Based your specific goals, try to consume the appropriate amount of food based on the following serving sizes.

Breads, Cereal, Rice, and Pasta Group One serving = 80 calories or one of the following: 1 slice bread, 2 slices extra thin or diet bread, English muffin, frankfurter or hamburger bun, 1 small dinner roll, cup starchy vegetables, cup mashed or 1 small baked potato, cup cooked cereal, pasta, rice, 1 tortilla 6 across, 1 ounce cold cereal, 4-6 crackers, 3 cups air popped popcorn, 2 rice cakes or 5 mini cakes.

Fruits One serving = 60-80 calories or one of the following: 1 medium portion of fresh fruit: orange, apple, banana, 2 Tbsp raisins, cup dehydrated fruit; cup cooked or canned fruit, cup fruit juice.

Vegetables One serving = 25-30 calories or one of the following: 1 cup leafy green vegetables, cup cooked, cup chopped, cup raw, cup vegetable juice.

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Milk, Yogurt and Cheese Choose low-fat whenever possible

One low fat serving = 90 calories or one of the following: 1 cup skim or 1% milk, 1 cup non-fat yogurt, cup low fat yogurt, 1 ounce low fat cheese, cup nonfat or 1% cottage cheese.

One regular serving = 150 calories or one of the following: 1 cup whole milk or whole milk yogurt, cup fruit flavored yogurt, 1 ounce of natural cheese, cup cottage cheese.

Meat, Poultry, Fish, Beans, and Nuts Group Choose low-fat whenever possible

One low-fat serving = 70 calories or one of the following: 1 ounce of cooked lean meat, fish or poultry, 4 Tbsp hummus, 1/3 cup cooked dry beans, 3 egg whites, 1 ounce low-fat cheese

One regular serving = 100 calories or one of the following: 1 ounce cooked meat, 1 egg, 4 ounces tofu, 1 ounce of natural cheese, 1 Tbsp peanut butter.

Sample plan Key: C = Cup, Tbsp = Tablespoon, Oz = Ounce, 3 oz = size of a deck of cards

BREAKFAST: 450 calories A.M. SNACK: 150 calories

Choose ONE of the following:

1 C shredded wheat 1/2 C grape nuts 1 C bran cereal 1 C puffed cereal w/3 Tbsp wheat germ 1 C grits 1 C cooked oatmeal And ONE of the following:

3/4 C non-fat or 1% cottage cheese 1 C non-fat or 1% milk or soymilk 2/3 C plain, fat-free yogurt & 1 Tbsp wheat germ

(ex: Fage, Activia light, & Stonyfields) And ONE of the following:

3/4 Tbsp natural peanut butter 1 boiled egg or 3 egg whites 1 turkey sausage link 2 slices Canadian bacon And ONE of the following:

1 orange or apple 1 small banana 1/2 C 100% pure orange juice 3/4 C red or green grapes And

8 oz of water


100 cal snack pack and fifteen grapes 4 Tbsp hummus with 12 baby carrots 1 C non-fat or 1% cottage cheese and

C pineapple chunks 15 cashews or almonds 2 large graham cracker squares and

1 Tbsp peanut butter 1 string cheese with 6 Triscuit thin crisp

crackers 2/3 C plain, fat-free yogurt and 2 Tbsp

Grape Nuts 2 oz tuna salad with 7 Triscuit thin crisp

crackers 1/2 medium apple and 1 Tbsp natural

peanut butter 2 rice cakes and 1 Tbsp natural peanut

butter

And

8 oz of water


LUNCH: 450 calories P.M. SNACK: 150 calories


Large chicken salad (1 C. leafy greens, 1 C. mixed colorful vegetables, 4 oz chicken, 2 Tbsp reduced fat oil and vinegar), 7 Triscuit thin crisp crackers

Grilled chicken (3oz) on a whole wheat pita Tuna sandwich- tuna (3oz), 2 slices wheat bread Chicken/turkey/tuna/beans in salad (3oz/3 slices) 1 Tbsp natural peanut butter, 1 Tbsp jam/honey, 2 slices of 50 calorie whole

wheat bread 4 egg whites (hardboiled or scrambled), 60 calories of lean lunch meat, 2 slices

whole wheat toast 1 C low-fat cottage cheese with 2 slices whole wheat toast 3 Tbsp Hummus w/ lettuce & tomato in a whole wheat tortilla or pita

(100-130calories) Chicken (3oz) and veggie (1 C) stir-fry, rice ( C) 1 bowl soup (100 cal), 2 Saltine crackers, small salad with 2 Tbsp reduced fat

oil and vinegar And ONE of the following:

1/2 C low-fat plain yogurt with C applesauce or frozen berries 3/4 C non-fat or 1% milk or soymilk with C applesauce 3/4 C non-fat or 1% cottage cheese And ONE of the following:

1 small banana 1/2 C 100% pure orange juice (w/calcium) 3/4 C red or green grapes 1 oz raisins 1 apple 1 orange And ONE of the following:

1/2 Tbsp peanut or almond butter 6 almonds or cashews 10 peanuts 4 pecan halves 1 Tbsp pumpkin or sunflower seeds And

16 oz of water


100 cal snack pack and fifteen grapes 4 Tbsp hummus with 12 baby carrots 1 C non-fat or 1% cottage cheese and

C pineapple chunks 15 cashews or almonds 1 string cheese with 6 Triscuit thin crisp

crackers 2/3 C plain, fat-free yogurt and 2 Tbsp

Grape Nuts 2 oz tuna salad with 7 Triscuit thin crisp

crackers 1/2 medium apple and 1 Tbsp natural

peanut butter 2 rice cakes and 1 Tbsp natural peanut

butter 2 large graham cracker squares and

1 Tbsp peanut butter And

8 oz of water


DINNER: 450 calories DESSERT: 150 calories


1/2 C beans w/ C brown rice 2/3 C whole wheat pasta 2/3 C couscous Bread, multi-grain (2 slices) 1 C lentils And ONE of the following:

2 oz lean deli meat 3 oz chicken or turkey (white meat, no skin) 3 oz fish (fresh or frozen cod, flounder, haddock, halibut, trout, canned or fresh

tuna and salmon) 3 oz tofu (not deep fried) 3 oz shellfish (clams, lobster, crab, shrimp, scallops, imitation crab) 2 fat-free hot dogs And ONE of the following:

Garden salad (1 C leafy greens, 1 C mixed colorful vegetables, 1 tbsp. Low fat dressing)

1 C broccoli 1 C carrots 1 C non-starchy vegetable (full list at the end) And ONE of the following:

1 C non-fat or 1% milk or soymilk 2/3 C plain, fat-free yogurt 1/2 C non-fat or 1% cottage cheese And ONE of the following:

1 orange 1 small banana 1/2 C orange -juice 3/4 C red or green grapes 1 oz raisins 1 apple And

16 oz of water


Blend banana, 2 Tbsp coco, C non-fat or 1% milk or soymilk and ice. *add non-calorie sweetener to sweeten if needed. Can substitute banana with any other fruit

1 small apple,1 Tbsp natural peanut butter

3/4 C Special K cereal and C non-fat or 1% milk or soymilk

1/2 C frozen yogurt and C frozen berries

1 C non-fat or 1% milk or soymilk and 1 Tbsp of chocolate syrup

Microwave an apple, Tbsp light butter, cinnamon, non calorie sweetener, and 1 Tbsp granola

Skinny Cow ice cream

Non-starchy vegetables

Artichoke Artichoke hearts Asparagus Beans (green, wax,

Italian) Bean sprouts Beets Broccoli Brussels sprouts Cabbage

Carrots Cauliflower Celery Cucumber Eggplant Green onions/scallops Greens (collard, kale,

turnip, mustard) Kohlrabi Leeks

Mixed vegetables (without corn or peas)

Mushrooms Okra Onions Pea pods Peppers (all types) Radishes Salad greens (endive, escarole,

lettuce, spinach, romaine)

Sauerkraut Summer squash Tomato (fresh or canned Tomato sauce Tomato/ vegetable juice Turnips Water chestnuts Watercress Zucchini


meal plan 1800 calories 2

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