1,800 calorie meal plan

Easy meal planning

Trying to lose weight or trying to eat healthier, but don’t know what to eat? This meal plan provides many healthy
options for breakfast, lunch, dinner and snacks. Select one item from each food list starting on page 2 to make a
balanced meal or snack. Pay close attention to the portion sizes to help you stick to your calorie limit. Enjoy!

Healthy day example:

Breakfast Snack #1 Lunch

•• 2 eggs, scrambled •• ¼ cup unsalted almonds •• Sandwich:

cooked with 1 teaspoon •• 1 medium orange 2 slices whole-grain bread,
vegetable oil 2 ounces canned tuna in
•• 1 cup oatmeal, cooked water, 2 teaspoons mayo,
lettuce and tomato
•• 1 cup berries
•• 1 cup red pepper slices
•• 1 cup strawberries

Snack #2 Dinner Snack #3

•• 1 string cheese •• 4 ounces baked chicken •• 2 tablespoons natural

•• 5-6 whole-grain crackers breast cooked with peanut butter
1 teaspoon olive oil •• 1 medium apple, sliced
•• 1 cup mashed sweet
potatoes with 1 tablespoon
light butter spread
•• 2 cups steamed broccoli

103562MUMENLHO 10/17
Breakfast
Choose 2 servings
PROTEIN (ex: 2 large eggs)

1 serving equals:
•• 1 whole egg •• 1 cup yogurt, plain
•• ¼ cup egg beaters •• 1 ounce cheese
•• 2 egg whites •• 1 ounce turkey sausage
•• 1 cup milk or unsweetened
soy milk

Choose 2 servings
GRAIN (ex: 1 cup of oatmeal, cooked)

1 serving equals:
•• 1 packet low-sugar instant oatmeal •• 1 whole-wheat waffle
•• ½ cup rolled or steel-cut •• 1 slice whole-grain bread
oats, cooked •• 2 slices light whole-wheat bread
•• 1 serving of dry whole-grain •• ½ whole-wheat small bagel
cereal (¾ cup bran flakes, or English muffin
shredded wheat)

FRUIT Choose 1 serving

1 serving equals:
•• ½ cup 100% juice (orange, apple) •• 1 small banana
•• 1 medium fruit (orange, apple, •• 2 tablespoons of unsweetened
peach, nectarine, pear) dried fruit (raisins)
•• ½ grapefruit •• ½ cup canned fruit in natural
•• 1 cup berries/grapes juice (not syrup)
(strawberries, blueberries, •• 1 cup melon (cantaloupe,
raspberries) honeydew, watermelon)

FAT Choose 1 serving

1 serving equals:
•• 1 teaspoon olive oil/vegetable oil •• 1 tablespoon light butter spread
•• 1 teaspoon butter •• 2 tablespoons light cream cheese
•• 2 teaspoons natural •• 2 tablespoons nuts
peanut butter (almond, walnuts)
Lunch
Choose 3 servings
PROTEIN (ex: 3 ounces chicken)

1 serving equals:
•• 1 ounce skinless chicken •• ¼ cup cottage cheese
or turkey •• 1 ounce tuna, canned in water
•• 1 ounce fish (cod, flounder, •• ¹⁄³ cup hummus
haddock, salmon)
•• ½ cup beans or lentils, cooked
•• 1 ounce lean beef or pork
(<93% lean) •• ½ cup tofu
•• 1 ounce cheese

Choose 2 servings
GRAIN (ex: 1 cup of pasta, cooked)

1 serving equals:
•• ½ cup potatoes or ½ small potato •• 1 slice whole-grain bread
(sweet or white potato) •• 2 slices light whole-wheat bread
•• ½ cup brown rice, barley, quinoa •• 1 low-carb whole-wheat
or other whole grain, cooked sandwich thin
•• ½ cup whole-wheat pasta •• 1 whole-wheat tortilla (6" across)
or noodles, cooked
•• ½ whole-wheat pita (6" across)

Choose 2 or more servings

VEGETABLES (ex: 2 cups salad)

1 serving equals:
•• 1 cup mixed greens salad
•• ½ cup cooked or raw vegetables (spinach, kale, asparagus, broccoli,
peppers, cauliflower, carrots, cabbage, summer squash, tomatoes,
onions, leeks, beets)

FRUIT Choose 1 serving

1 serving equals:
•• 1 medium fruit (orange, apple, •• 1 cup berries/grapes/melon
peach, nectarine, pear) (strawberries, blueberries,
•• 2 tablespoons of unsweetened raspberries, cantaloupe,
dried fruit (raisins) honeydew, watermelon)
•• 1 small banana

FAT Choose 2 servings

1 serving equals:
•• 1 tablespoon regular salad dressing •• 2 tablespoons hummus
•• 2 tablespoons light salad dressing •• 2 teaspoons mayo
•• 1 teaspoon olive oil/vegetable oil •• ¹⁄8 slice avocado
•• 1 tablespoon light butter spread •• 2 tablespoons nuts
•• 2 tablespoons light mayo (almonds, walnuts)
Dinner
Choose 4 servings
PROTEIN (ex: 4 ounces chicken)

1 serving equals:
•• 1 ounce skinless chicken •• 1 ounce cheese
or turkey •• ¼ cup cottage cheese
•• 1 ounce fish (cod, flounder, •• 1 ounce tuna, canned in water
haddock, salmon)
•• ¹⁄³ cup hummus
•• 1 ounce lean beef or pork
(<93% lean) •• ½ cup beans or lentils, cooked
•• ½ cup tofu

Choose 2 servings
GRAIN (ex: 1 cup of pasta, cooked)

1 serving equals:
•• ½ cup potatoes or ½ small potato •• 1 slice whole-grain bread
(sweet or white potato) •• 2 slices light whole-wheat bread
•• ½ cup brown rice, barley, quinoa •• 1 low-carb whole-wheat
or other whole grain, cooked sandwich thin
•• ½ cup whole-wheat pasta •• 1 whole-wheat tortilla (6" across)
or noodles, cooked
•• ½ whole-wheat pita (6" across)

Choose 2 or more servings

VEGETABLES (ex: 2 cups salad)

1 serving equals:
•• 1 cup mixed greens salad
•• ½ cup cooked or raw vegetables (spinach, kale, asparagus, broccoli,
peppers, cauliflower, carrots, cabbage, summer squash, tomatoes,
onions, leeks, beets)

FAT Choose 2 servings

1 serving equals:
•• 1 tablespoon regular •• 2 tablespoons light mayo
salad dressing •• 2 tablespoons hummus
•• 2 tablespoons light •• 2 teaspoons mayo
salad dressing
•• ¹⁄8 slice avocado
•• 1 teaspoon olive oil/vegetable oil
•• 2 tablespoons nuts
•• 1 tablespoon light butter spread (almonds, walnuts)
Snacks
(choose 1 snack between each meal — up to 3 snacks per day)

Include 1 protein and 1 carbohydrate to keep you feeling full, longer.

PROTEIN Choose 1 serving

1 serving equals:
•• 1 ounce cheese •• ¹⁄³ cup hummus
•• 1 cup milk or unsweetened •• ¼ cup unsalted nuts
soy milk (almonds, walnuts, pecans)
•• 1 cup yogurt, plain •• 47 unsalted pistachios (1 ounce)
•• 1 string cheese •• 2 tablespoons natural nut butter
•• 1 large hard-boiled egg

CARBOHYDRATE Choose 1 serving

1 serving equals:
•• Fruit (see serving sizes above): •• 1 slice of whole-wheat bread or 2
aim for no more than 3 to 4 slices of light whole-wheat bread
fruits per day •• Whole-grain tortilla chips (refer
•• Whole-wheat crackers (refer to serving size on package)
to serving size on package) •• 3 cups of air-popped popcorn
•• ½ whole-wheat English muffin

OTHER GREAT SNACK IDEAS

1 serving equals:
•• 2 tablespoons guacamole •• Whole-grain granola bar (look for
and 1 cup raw veggies 3 or more grams of fiber per bar;
(peppers, cucumbers) 8 or less grams of sugar per bar)
•• 3 ounces cooked shrimp and •• 1 ounce 70% dark chocolate
1 tablespoon cocktail sauce squares
•• 1 sliced tomato, 1 ounce •• ½ peanut butter sandwich
mozzarella and balsamic vinegar on whole-grain bread
•• ½ cup sliced peaches •• Homemade smoothie
and 1 ounce prosciutto (½ cup yogurt, 1 cup milk and 1
•• 100-calorie whole-grain cup frozen fruit blended together)
snack pack •• 1 cup plain Greek yogurt with
½ cup fruit and 1 teaspoon of
chopped nuts

This content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment.
You should always consult your doctor or other qualified health provider if you have questions or concerns.

LiveHealth Online is the trade name of Health Management Corporation.