Sample Healthy Meal Plans
The meal plans presented here are intended to provide you with a good reference for what a 'normal', healthy and appropriate food intake may look like. Your dietary needs may be more or less, depending on your height, weight, health status, and energy level. Ideally, you should consult with a dietician before deciding to follow a specific meal plan. Some of the meal plans were contributed by members of message boards. However, ALL meal plans were designed by a registered dietician or taken from publications of the American Dietetics Association.
As a channel we would like to reiterate the importance of seeking the guidance of a dietician or doctor with regards to obtaining an individualised meal plan and monitoring of the implementation of this plan. This is important since radical diet changes can have negative impact on the body and is best done under medical supervision. Additionally in seeking medical advice you maximise the opportunities you have to build a strong and broad support system.
The meal plans presented here are intended to provide you with a good reference for what a 'normal', healthy and appropriate food intake may look like. Your dietary needs may be more or less, depending on your height, weight, health status, and energy level. Ideally, you should consult with a dietician before deciding to follow a specific meal plan. Some of the meal plans were contributed by members of message boards. However, ALL meal plans were designed by a registered dietician or taken from publications of the American Dietetics Association.
As a channel we would like to reiterate the importance of seeking the guidance of a dietician or doctor with regards to obtaining an individualised meal plan and monitoring of the implementation of this plan. This is important since radical diet changes can have negative impact on the body and is best done under medical supervision. Additionally in seeking medical advice you maximise the opportunities you have to build a strong and broad support system.
SAMPLE 1500 Calorie Plan
(Please take into account that the average adult female should consume 2000 calories daily and an adult male 2500 calories daily as part of a healthy regime)
BREAKFAST: Skim milk, 1 cup + Cheerios 1/2 cup
Bagel 1/2 + Cherry jam 2 tsp + Margarine 1 tsp
LUNCH: Roasted Chicken Breast, 2 oz + 1 Fig + Skim milk 1/2 cup + 1 Banana
SNACKS: Oatmeal-raisin cookie Fruit Yogurt 1 cup
DINNER: Spaghetti w/meatballs 1 cup + Romaine lettuce 1 cup + Italian dressing 2 tsp + Green beans 1/2 cup + Cranberry juice 1-1/2 cups.
(Please take into account that the average adult female should consume 2000 calories daily and an adult male 2500 calories daily as part of a healthy regime)
BREAKFAST: Skim milk, 1 cup + Cheerios 1/2 cup
Bagel 1/2 + Cherry jam 2 tsp + Margarine 1 tsp
LUNCH: Roasted Chicken Breast, 2 oz + 1 Fig + Skim milk 1/2 cup + 1 Banana
SNACKS: Oatmeal-raisin cookie Fruit Yogurt 1 cup
DINNER: Spaghetti w/meatballs 1 cup + Romaine lettuce 1 cup + Italian dressing 2 tsp + Green beans 1/2 cup + Cranberry juice 1-1/2 cups.
SAMPLE 2000 Calorie Meal Plan
(Although this plan may seem overwhelming this is in line with what is HEALTHY for adult females to maintain a healthy weight and consequently a healthy body and mind.)
BREAKFAST: Skim milk, 1 cup + Cheerios, 1 cup
Bagel 1/2 + Cherry jam + Margarine
LUNCH: Chicken breast roasted 2 oz + Wheat bread 2 slices + Mayonnaise 1 tsp + Raisins 1/2 cup + Cranberry juice 1-1/2 cups + 1 Banana
SNACKS: 3 Oatmeal-raisin cookies
Fruit Yogurt 1 cup
DINNER: Broiled beef sirloin 3 oz + Romaine lettuce 1 cup + Italian dressing 2 tsp + green beans 1 cup + Skim milk 1/2 cup
(Although this plan may seem overwhelming this is in line with what is HEALTHY for adult females to maintain a healthy weight and consequently a healthy body and mind.)
BREAKFAST: Skim milk, 1 cup + Cheerios, 1 cup
Bagel 1/2 + Cherry jam + Margarine
LUNCH: Chicken breast roasted 2 oz + Wheat bread 2 slices + Mayonnaise 1 tsp + Raisins 1/2 cup + Cranberry juice 1-1/2 cups + 1 Banana
SNACKS: 3 Oatmeal-raisin cookies
Fruit Yogurt 1 cup
DINNER: Broiled beef sirloin 3 oz + Romaine lettuce 1 cup + Italian dressing 2 tsp + green beans 1 cup + Skim milk 1/2 cup
SAMPLE Meal Plan (utilises food groups and amounts with examples.)
BREAKFAST:
1 fruit + 1 protein (1 protein= 7 grams) + 2 grains + 1 milk + 1 fat
A practical example of this would be:
4 oz juice (fruit), Cheerios (1 grain), Toast (other grain), 2 tbspn Peanut Butter (protein + fat), 8 oz Skim milk.
10:00 SNACK:
1 fruit - such as 4 oz juice
LUNCH:
3 Proteins (21 grams) + 2 grains + 1 fruit + 1 veggie + 1 fat
Example for lunch: 5-6 slices fake turkey lunch meat (veggie here!) (protein), 2 slices bread (white never counts, nor some wheat) (grains), 4 oz juice, OR 1 fruit, 4-6 cherry tomatoes (veggie), 1 slice cheese (fat)
14:00 SNACK:
1 grain - example: 3/4 c. cheerios or 4 grahm crackers
DINNER:
3 Proteins + 2 Grains + 1 Veggie + 1 Fat + 1 Milk
Example for dinner: Boca burger (protein) , 2 slices of bread or a bun (grains), 4-6 cherry tomatoes (veggie), 2% Milk (fat and a milk)
20:00 SNACK:
1 fruit - Pure juices count as well as pieces of fruit.
Add Ensure into this plan as needed.
BREAKFAST:
1 fruit + 1 protein (1 protein= 7 grams) + 2 grains + 1 milk + 1 fat
A practical example of this would be:
4 oz juice (fruit), Cheerios (1 grain), Toast (other grain), 2 tbspn Peanut Butter (protein + fat), 8 oz Skim milk.
10:00 SNACK:
1 fruit - such as 4 oz juice
LUNCH:
3 Proteins (21 grams) + 2 grains + 1 fruit + 1 veggie + 1 fat
Example for lunch: 5-6 slices fake turkey lunch meat (veggie here!) (protein), 2 slices bread (white never counts, nor some wheat) (grains), 4 oz juice, OR 1 fruit, 4-6 cherry tomatoes (veggie), 1 slice cheese (fat)
14:00 SNACK:
1 grain - example: 3/4 c. cheerios or 4 grahm crackers
DINNER:
3 Proteins + 2 Grains + 1 Veggie + 1 Fat + 1 Milk
Example for dinner: Boca burger (protein) , 2 slices of bread or a bun (grains), 4-6 cherry tomatoes (veggie), 2% Milk (fat and a milk)
20:00 SNACK:
1 fruit - Pure juices count as well as pieces of fruit.
Add Ensure into this plan as needed.