Diet Plan According To Calories: A One-Week Sample Meal Plan

Diet Plan According To Calories: A One-Week Sample Meal Plan

A healthy eating plan provides your body with the nutrients it needs daily while staying within your daily calorie goal. A healthy eating plan will also reduce the risk of heart disease and other health conditions.

A Healthy Eating Plan:

Calories

To lose weight, most people need to reduce the number of calories they get from food and drinks and increase their physical activity.

For a weight loss of 1–1 ½ pounds per week, the daily intake should be reduced from 500 to 750 calories. Usually:

  • Diet plans that contain between 1,200 and 1,500 calories per day will help most women lose weight safely.
  • Meal plans containing between 1,500 and 1,800 calories per day are suitable for men and women who weigh more or exercise regularly.

Very low-calorie diets of less than 800 calories per day should not be used unless your doctor is monitoring you.

A One-Week Sample Meal Plan

Here’s a nutritious sample menu of 1,500 calories a week.

Meals can be tailored to suit any dietary preference, including vegetarians and gluten-free eaters.

Whether you’re trying to lose weight, gain weight, or maintain your current weight, you may be tempted to look up the suggested calories per day for your gender, age, and activity level.

Monday

Breakfast – Egg and Avocado Toast

  • 2 eggs
  • 1 slice of Ezequiel toast
  • 1/2 avocado

Lunch – Salad with Grilled Chicken

  • 2 cups (40 grams) of spinach
  • 4 ounces (112 grams) of grilled chicken
  • 1/2 cup (120 grams) chickpeas
  • 1/2 cup (25 grams) of grated carrots
  • 1 ounce (28 grams) of goat cheese
  • Balsamic vinegar

Dinner – Cod with Quinoa and Broccoli

  • 5 ounces (140 grams) of baked cod
  • 1 tablespoon (15 ml) of olive oil
  • 3/4 cup (138 grams) quinoa
  • 2 cups (176 grams) broiled broccoli

Tuesday

Breakfast: The Bowl of Healthy Yogurt

  • 1 cup (245 grams) of nonfat plain yogurt
  • 1 cup (123 grams) of raspberries
  • 2 tablespoons (28 grams) of sliced ​​almonds
  • 2 tablespoons (28 grams) of chia seeds
  • 1 tablespoon (14 grams) of coconut without sugar

Lunch – Mozzarella Wrap

  • 2 ounces (46 grams) of fresh mozzarella
  • 1 cup (140 grams) of sweet red bell peppers
  • 2 tomato slices
  • 1 tablespoon (15 grams) of pesto
  • 1 small whole-grain wrap

Dinner – Salmon with Vegetables

  • 1 small sweet potato (60 grams)
  • 1 teaspoon (5 grams) of butter
  • 4 ounces (112 grams) of wild salmon
  • 1 cup (88 grams) roasted Brussels sprouts

Wednesday

Breakfast – Oatmeal

  • 1 cup (81 grams) oatmeal cooked in 1 cup (240 ml) unsweetened almond milk
  • 1 cup (62 grams) apple slices
  • 1/2 teaspoon of cinnamon
  • 2 tablespoons (32 grams) of natural peanut butter

Lunch: Vegetable Wrap and Hummus

  • 1 small whole-grain wrap
  • 2 tablespoons (32 grams) of hummus
  • 1/2 avocado
  • 2 tomato slices
  • 1 cup (20 grams) of fresh arugula
  • 1 ounce (28 grams) of Muenster cheese

Dinner – Chile

  • 3 ounces (84 grams) ground turkey
  • 1/2 cup (120 grams) black beans
  • 1/2 cup (120 grams) of beans
  • 1 cup (224 grams) of crushed tomatoes

Thursday

Breakfast: Peanut Butter and Banana Toast with Eggs

  • 2 fried eggs
  • 1 slice of Ezequiel toast
  • 2 tablespoons (32 grams) of natural peanut butter
  • 1/2 banana slices

Lunch – Sushi to go

  • 1 avocado cucumber sushi roll made with brown rice
  • 1 vegetable roll with brown rice
  • 2 pieces of salmon sashimi and a green salad

Dinner: Black Bean Burger

  • 1 cup (240 grams) of black beans
  • 1 egg
  • Chopped onion
  • Chopped garlic
  • 1 tablespoon (14 grams) of breadcrumbs
  • 2 cups (20 grams) of mixed vegetables
  • 1 ounce (28 grams) of feta cheese

Friday

Breakfast – Breakfast Smoothie

  • 1 tablespoon of pea protein powder
  • 1 cup (151 grams) frozen blackberries
  • 1 cup (240 ml) of coconut milk
  • 1 tablespoon (16 grams) of cashew butter
  • 1 tablespoon (14 grams) of hemp seeds

Lunch – Kale Salad with Grilled Chicken

  • 2 cups (40 grams) kale
  • 4 ounces (112 grams) of grilled chicken
  • 1/2 cup (120 grams) of lentils
  • 1/2 cup (25 grams) of grated carrots
  • 1 cup (139 grams) of cherry tomatoes
  • 1 ounce (28 grams) of goat cheese
  • Balsamic vinegar

Dinner – Shrimp Fajitas

  • 4 ounces (112 grams) of grilled shrimp
  • 2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15 ml) of olive oil
  • 2 small corn tortillas
  • 1 tablespoon of whole sour cream
  • 1 ounce (28 grams) of grated cheese

Saturday

Breakfast – Oatmeal

  • 1 cup (81 grams) oatmeal cooked in 1 cup (240 ml) unsweetened almond milk
  • 1 cup (123 grams) of blueberries
  • 1/2 teaspoon of cinnamon
  • 2 tablespoons (32 grams) of natural almond butter

Lunch – Tuna Salad

  • 5 ounces (140 grams) canned tuna
  • 1 tablespoon (16 grams) of mayonnaise
  • chopped celery
  • 2 cups (40 grams) of mixed vegetables
  • 1/4 sliced ​​avocado
  • 1/2 cup (31 grams) sliced ​​green apple

Dinner – Chicken with Vegetables

  • 5 ounces (120 grams) of baked chicken
  • 1 cup (205 grams) of toasted pumpkin cooked in 1 tablespoon (15 ml) of olive oil
  • 2 cups (176 grams) broiled broccoli

Sunday

Breakfast – Tortilla

  • 2 eggs
  • 1 ounce (28 grams) of cheddar cheese
  • 1 bowl (20 grams) of spinach baked in 1 tablespoon (15 ml) of coconut oil
  • 1 cup (205 grams) of sauteed sweet potatoes

Lunch – Chipotle to go

  • 1 bowl of chipotle burrito made with romaine lettuce, barbecued chicken, brown rice, 1/2 serving of guacamole and fresh sauce

Dinner – Pasta with Pesto and Beans

  • 1 cup (140 grams) of brown rice pasta or brown pasta
  • 1 tablespoon (14 grams) of pesto
  • 1/4 cup (60 grams) cannellini beans
  • 1 cup (20 grams) of spinach
  • 1 cup (139 grams) of cherry tomatoes
  • 1 tablespoon (5 grams) of grated Parmesan cheese

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