My meal plan is based on 1800 calories and was tailored to me and my specific goals. I am trying to lose weight (hence the reduced calorie intake)- not build muscle or tone quite yet, once I do my calorie intake will have to increase! This plan is based on 30 mins of moderate physical activity per day, I set it low to give me some space (everyone has time to do 30 minutes of some sort of activity). I normally do 60, but when pressed for time it’s anywhere between 30-45. If you are an active person, again your calorie intake will have to increase! This is just an example for people to reference when creating their own meal plan. Remember to stay happy and stay healthy.
Meal Plan A (based on a 1800 Calorie Plan)
Breakfast
1 ounce(s) Grains
½ cup(s) Fruits
½ cup(s) Dairy
Morning Snack
1 ounce(s) Grains
½ cup(s) Fruits
Lunch
2 ounce(s) Grains
1 cup(s) Vegetables
½ cup(s) Fruits
1 cup(s) Dairy
2½ ounce(s) Protein Foods
Afternoon Snack
½ cup(s) Vegetables
½ cup(s) DairyDinner
2 ounce(s) Grains
1 cup(s) Vegetables
1 cup(s) Dairy
2½ ounce(s) Protein Foods
Meal Plan B(based on a 1800 Calorie Plan)
Breakfast
1 ounce(s) Grains
1 cup(s) Dairy
1 ounce(s) Protein Foods
Morning Snack
½ cup(s) Fruits
½ cup(s) Dairy
Lunch
2 ounce(s) Grains
1 cup(s) Vegetables
½ cup(s) Dairy
2 ounce(s) Protein Foods
Afternoon Snack
1 ounce(s) Grains
½ cup(s) Vegetables
Dinner
2 ounce(s) Grains
1 cup(s) Vegetables
1 cup(s) Fruits
1 cup(s) Dairy
2 ounce(s) Protein Foods
Meal Plan C(based on a 1800 Calorie Plan)
Breakfast
1 cup(s) Fruits
1 cup(s) Dairy
Morning Snack
1 ounce(s) Grains
½ cup(s) Dairy
1 ounce(s) Protein Foods
Lunch
2 ounce(s) Grains
1 cup(s) Vegetables
1 cup(s) Dairy
Afternoon Snack
1 ounce(s) Grains
½ cup(s) Vegetables
½ cup(s) Dairy
2 ounce(s) Protein Foods
Dinner
2 ounce(s) Grains
1 cup(s) Vegetables
½ cup(s) Fruits
2 ounce(s) Protein Foods
