The document provides a 1800 calorie meal plan suggestion that includes 3 meals and 1-2 snacks per day. It recommends getting 3-4 servings of vegetables, 1.5 servings of fruit, 5-6 oz of grains, 110-120g of protein, and 2-3 cups of low-fat dairy or alternatives. Tips are given for mindful eating, staying hydrated, and meeting fiber and protein goals at meals and snacks. Various high-protein plant and animal-based food options are also listed.
The document provides a 1800 calorie meal plan suggestion that includes 3 meals and 1-2 snacks per day. It recommends getting 3-4 servings of vegetables, 1.5 servings of fruit, 5-6 oz of grains, 110-120g of protein, and 2-3 cups of low-fat dairy or alternatives. Tips are given for mindful eating, staying hydrated, and meeting fiber and protein goals at meals and snacks. Various high-protein plant and animal-based food options are also listed.
The document provides a 1800 calorie meal plan suggestion that includes 3 meals and 1-2 snacks per day. It recommends getting 3-4 servings of vegetables, 1.5 servings of fruit, 5-6 oz of grains, 110-120g of protein, and 2-3 cups of low-fat dairy or alternatives. Tips are given for mindful eating, staying hydrated, and meeting fiber and protein goals at meals and snacks. Various high-protein plant and animal-based food options are also listed.
The document provides a 1800 calorie meal plan suggestion that includes 3 meals and 1-2 snacks per day. It recommends getting 3-4 servings of vegetables, 1.5 servings of fruit, 5-6 oz of grains, 110-120g of protein, and 2-3 cups of low-fat dairy or alternatives. Tips are given for mindful eating, staying hydrated, and meeting fiber and protein goals at meals and snacks. Various high-protein plant and animal-based food options are also listed.
DAILY REQUIREMENT 3 MEALS, 1-2 SNACKS: 3-4 SERVINGS OF VEGETABLES 1.5 SERVINGS OF FRUIT 5-6 OZ OF GRAINS 110-120 G OF PROTEIN 2-3 CUPS LOW FAT DAIRY OR ALTERNATIVE *PROTEIN NEEDS VARY BASED ON INDIVIDUALS WEIGHT AND GOALS.
TIPS TO GET STARTED
Practice mindful bites with every meal and snack. Make sure to chew slowly and take pauses between bites to assess fullness level. Avoid the diet mentality and instead focus on the journey and establishing healthy habits and lifestyle. Practice increasing hydration to help meet your water intake and establish fullness with each meal and snack.. Focus on meeting your fiber and protein at every meal and snack. You can aim for 30-35 g of protein per meal and 20-25 g for total snacks.
INFORMATION IS BASED ON GENERAL GUIDELINES. FOR INFORMATION ON INDIVIDUAL NUTRITIONAL NEEDS, PLEASE SCHEDULE A CONSULTATION.
DIETITIAN NUTRITIONIST NOOR TARABEN RD, LDN HTTPS://WWW.NOURISHWITHNOOR.COM. @NOURISH_WITH_NOOR
Page 1 Tips to Increase Protein
PLANT BASED PROTEIN
1/2 CUP TOFU (20 G) 1 TBSP CHIA SEEDS (3 G)
1/2 CUP COOKED BEANS (7-10 G) 1 TBSP HEMP SEEDS (3 G) 1 TABLESPOON OF NUT BUTTER (4 G) 1/2 CUP COOKED BEANS (7-10 G) 1 CUP OF SOY MILK (7G) 1/2 CUP CHICK PEAS, LENTILS,SPLIT 1/2 OZ NUTS (12 ALMONDS, 24 PEAS, EDEMAME (7-9 G) PISTACHIOS, 7 WALNUT HALVES) (3 G) 3 OZ TEMPEH, COOKED (16 G) 1/2 OZ SEEDS (PUMPKIN, SUNFLOWER, OR 1/2 CUP SOYBEANS (14 G) SQUASH SEEDS) (5 G) 1 FLAFEL PATTY (8 G) 2 TBSP HUMMUS (1.5-2 G)
ANIMAL BASED PROTEIN
4 OZ COOKED LEAN BEEF (28 G) 1 EGG (6 G)
3OZ COOKED LEAN PORK (19-22G) GREEK YOGURT (8-15 G) PORK CHOP (22 G) 1 CUP SKIM MILK (8 G) 4 OZ PORK LION OR TENDERLOIN (29 G) 4 OZ COTTAGE CHEESE (15 G) 6 OZ STEAK (42 G) STRING CHEESE (7 G) CHICKEN THIGH/DRUMSTICK (10-11 G) 3 OZ COOKED FISH (22 G) 1 CAN TUNA (40 G) 3 OZ SHRIMP (20 G) 3 OZ LOBSTER OR SCALLOPS (16, 14 OZ)
INFORMATION IS BASED ON GENERAL GUIDELINES. FOR INFORMATION ON INDIVIDUAL NUTRITIONAL NEEDS, PLEASE SCHEDULE A CONSULTATION.
DIETITIAN NUTRITIONIST NOOR TARABEN RD, LDN HTTPS://WWW.NOURISHWITHNOOR.COM. @NOURISH_WITH_NOOR
Page 2 1800 Calorie Sample Meal Plan Suggestion BREAKFAST A.M. SNACK 1/2 cup cooked oatmeal 1 cup baby carrots 1 tbsp peanut butter 2 tbsp Hummus 1 medium banana 1 cup skim milk (or alternative) 1 tsp chia seeds, 2 tsp hemp seeds
LUNCH Turkey and cheese sandwich: Side salad: 2 slice of whole grain bread 2 cups leafy mixed greens 2 oz low sodium turkey 1 cucumber chopped 1 slice low fat cheese 1 tomato chopped tomato slices 1 tsp olive oil handful of arugula 1 tsp vinegar 1 tsp low fat mayo 1 tbsp lemon juice Dash of salt
P.M. SNACK DINNER
1 cup sliced strawberries Shrimp Veggie bowl: 1 cup low fat yogurt 1 cup whole grain quinoa 1 tbsp of granola mixed with 1 cup steamed broccoli flax seeds or chia seeds 1/4 cup shredded carrots 1/4 sliced avocados 1/2 cup cooked edamame *IF CHOOSING TO USE PROTEIN SUPPLEMENT 4 oz grilled shrimp sautéed in 1 tsp AS POST FUEL, REPLACE A SNACK WITH olive oil and seasoned with cayenne SHAKE (COMBINED WITH CARB) OR COMBINE pepper, salt, and pepper (8-9 small) IN OATMEAL. 1 tbsp low fat ranch INFORMATION IS BASED ON GENERAL GUIDELINES. FOR INFORMATION ON INDIVIDUAL NUTRITIONAL NEEDS, PLEASE SCHEDULE A CONSULTATION.
DIETITIAN NUTRITIONIST NOOR TARABEN RD, LDN HTTPS://WWW.NOURISHWITHNOOR.COM. @NOURISH_WITH_NOOR
