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1,500 calories a day 1,800 calories a day 2,200 calories a day 2,500 calories a day
       
Vitamin Chart Mineral Chart Eat To Heal Healthy Diet


Meal Plans
1,500 calories a day

Breakfast
1 cup whole-grain cereal (such as Total)
3/4 cup nonfat milk
1 banana
1 coffee/tea
8 oz. Water

Midmorning snack
1 cup strawberries
8 oz. Water

Lunch
1 salmon Caesar salad (2 cups romaine lettuce,
6-oz. can salmon,
1/4 cup fat-free Caesar dressing)
Whole-wheat roll
2 plums
8 oz. Water

Midafternoon snack
5 fat-free or reduced-fat whole-wheat crackers
2 oz. reduced-fat cheddar cheese

Dinner
Hoisin Roasted Chicken:

  • Coat a 4-oz. skinless (bone-in) chicken-breast half with 1 tablespoon hoisin sauce.
  • Transfer to a baking sheet; roast 35 minutes at 400 degrees, until cooked through.
Curried Chickpeas:
  • Combine in a microwave-safe bowl
  • 1/2 cup canned chickpeas, 1/4 cup fat-free sour cream, 1/2 teaspoon curry powder.
    Microwave for two minutes, until hot.
  • 1 cup baby spinach: leaves with 2 tablespoons fat-free Italian dressing
Dessert
1 cup fat-free frozen yogurt or fat-free ice cream with ½ cup raspberries (fresh or frozen, thawed)

DAILY TOTAL
1,502 calories, 55 percent carbohydrate (206g), 28 percent protein (107g), 17 percent fat (29g), 28g dietary fiber

 
1,500 calories a day 1,800 calories a day 2,200 calories a day 2,500 calories a day
       
Vitamin Chart Mineral Chart Eat To Heal Healthy Diet
 
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