1800 Calorie Meal Plan
Day 1Breakfast 2 Slices whole wheat toast 2 TBSP Take Control Light Margarine 1 Cup nonfat or 1% milk 1 Medium banana Lunch Unlimited raw vegetables mixed with 2 cups salad greens 3 Ounces grilled chicken 2 TBSP reduced-calorie salad dressing 1 Medium whole wheat roll Snack 1 Cup nonfat yogurt ¼ Cup dried raisins 2 Graham cracker squares Dinner 6 Ounce beef patty or turkey burger Standard whole wheat hamburger roll Lettuce, tomato, onion and pickle Salad with unlimited raw vegetables 2 TBSP reduced-calorie salad dressing Fudge pop (100 calories or less) Day 2Breakfast 1 Cup nonfat yogurt ½ Cup low-fat granola 1 Cup berries Lunch 2 Slices whole wheat bread 3 Ounces white meat turkey breast, roast beef or lean ham 1 Slice cheese Lettuce, tomato, sprouts and mustard 1 Small can low sodium V8 tomato juice Snack 1 Apple 1 TBSP peanut butter 1 Slice raisin toast Dinner 6 Ounces grilled salmon with teriyaki glaze 1 ½ Cups cooked couscous 1 Cup sautéed spinach in 2 tsp. olive oil 1 Cup fruit salad Day 3Breakfast 1 ½ Cups Cheerios ¼ Cup Grape Nuts 1 Cup nonfat or 1% milk 1 Cup strawberries Lunch Unlimited romaine lettuce 6 Ounces grilled chicken 4 TBSP parmesan cheese 2 TBSP reduced-calorie Caesar dressing 1 Medium size whole wheat roll Snack 1 Cup grapes 2 Large rice cakes Dinner Sauté unlimited red, yellow , green pepper strips and ½ cup onion with 2 tsp. of vegetable oil, until mixture softens. If becomes too dry add small amount of water. Also, use nonstick cooking spray. Transfer to a plate and keep warm. Sauté 3 ounces swordfish or 3 ounces white meat chicken strips or 1 cup shrimp in fajita seasoning packet. Use nonstick cooking spray until cooked all the way through. Take 2 (100 calories or less) whole wheat flour tortillas and soften following package directions. Finish meal preparation by dividing meat and vegetables among the 2 tortillas. Add 2 slices avocado, salsa and garnish with fresh cilantro. 1 Piece fruit Day 4Breakfast 1 Cup nonfat or 1% milk, 1 cup frozen berries, 1 medium banana, 3 TBSP wheat germ; blend with ½ cup ice Lunch 1 Cup of vegetable, minestrone or chicken noodle soup 2 Slices whole wheat bread 3 Ounces water packed tuna fish with 1 TBSP reduced-calorie mayo Spread tuna salad on each slice of bread and top each half with a slice of low-fat cheese Bake until cheese melts; add lettuce, tomato and onion |
Snack
Unlimited carrot and celery sticks 2 TBSP hummus Dinner 1 ½ Cups cooked whole wheat pasta, ½ cup tomato sauce and 3 ounces cooked white meat chicken. Sauté minced garlic, ½ cup zucchini, ½ cup sliced mushrooms, ½ cup squash, ½ cup onion; heat with 2 tsp. of olive oil. Toss and sprinkle with basil, oregano and pepper. Pour over pasta with tomato sauce. Place diced chicken on top. Day 5Breakfast 1 Toasted whole wheat English muffin 2 TBSP reduced-fat cream cheese, top muffin with sliced tomato ½ Cup unsweetened applesauce Lunch 2 Egg whites, 1 egg scrambled on a stove top skillet with nonstick cooking spray add 1 cup spinach and ¼ cup reduced-fat feta cheese 2 Slices whole wheat toast 1 Orange Snack 1 Cup fruit salad ½ Cup low-fat cottage cheese Dinner 1 Small whole wheat roll 6 Ounces grilled lean steak, white meat chicken breast or fresh fish; 1 TBSP BBQ sauce or marinade of choice 1 Medium baked potato with 1 tsp. butter or 1 TBSP sour cream 1 Cup steamed broccoli Garden salad with 2 TBSP reduced-calorie dressing 2 Fig Newton Whole Wheat Cookies Day 6Breakfast 2 Frozen whole grain waffles Reduced-calorie, sugar-free syrup 1 Cup nonfat yogurt 1 Peach sliced or ½ cup canned peaches in extra-light syrup Lunch 1 Large whole wheat pita stuffed with chopped carrots, cucumbers, lettuce, tomato, sprouts, add ½ cup beans, ¼ low-fat shredded cheese and 2 TBSP reducedcalorie dressing 1 Cup cubed melon Snack ½ Peanut butter and sugar-free jelly sandwich on whole wheat bread; use 2 TBSP peanut butter 1 Orange or peach Dinner ½ Cup firm tofu cut into cubes or 3 ounces white meat chicken strips, unlimited broccoli, cauliflower, carrots, onion and red pepper chopped up. Stir-fry tofu or chicken in a wok or sauté pan with 2 tsp. vegetable oil and reduced-sodium soy sauce; add vegetables. Place thoroughly cooked stirfry mix over 1 ½ cup cooked brown rice and sprinkle 2 TBSP sliced almonds. Day 7Breakfast Scramble 2 eggs in a nonstick skillet using nonstick cooking spray; mix in chopped pepper and onion. Soften 1 large whole wheat tortilla following package instructions. Place cooked scrambled eggs in tortilla and wrap. ½ Grapefruit Lunch Unlimited red, yellow and green bellpepper, baby spinach, red cabbage, ¼ cup walnuts and almonds, ½ cup kidney beans or gabanzo beans. 2 TBSP low-fat raspberry vinegarette Snack 1 Medium frozen banana 1 Nonfat yogurt Dinner 2 Slices vegetable pizza Dinner salad with 2 TBSP reduced – calorie salad dressing Capuccino with nonfat or 1% milk |