A Healthy Meal Plan

Since I talked about the good and bad in eating, I decided to write up a caloric menu with healthy foods.

Mix and match this menu to fit your caloric goal. Below are a website’s guidelines for caloric needs for weight loss.

Rough Estimate of Calorie Needs to Lose Weight

Here is a very rough guide of how many calories you need per day, if you want to lose weight. It's a ballpark estimate only.

Teens
Teenagers need about 1500-1800 calories per day

Women (Non-Active)
Sedentary women typically need about 1100-1300 calories per day

Women (Active)
Active women typically need about 1400-1600 calories per day

Men (Non-Active)
Sedentary men typically need about 1600-1800 calories per day

Men (Active)
Active men typically need about 1800-2000 calories per day

http://www.annecollins.com/guide-to-calorie-needs.htm


Breakfast –

English muffin – 120calories
Smart balance butter spread – 25 calories for ½ tablespoon
Peanut butter (Jiffy) – 90 calories for a little less than ½ tablespoon
235 calories total

Microwaved egg – 70 calories
English muffin-120 calories
Slice of cheddar cheese- 113 calories for one slice
303 calories total

Cherrios-103 calories- 1 cup
Skim milk-80calories – 1 cup
Strawberries-77calories- 1 cup
260 calories total


Regular oatmeal packet – 100calories
Skim milk- 80 calories
Turbinado sugar- 60 calories- 1Tablespoon
Cinnamon-1/4 teaspoon- 0 calories
240 calories total

Special K cereal-120 calories- 1 cup
Skim milk – 80 calories
Strawberries- 77 calories
277 calories total

Morning Snack

Banana-105 calories
Apples with peanut butter – 110 cal. + 190 cal.=300calories
Sargento light string cheese – 50 calories
Chewy low-fat granola bar- 90 calories

Lunch-

Whole wheat tortilla shells-190 calories
Boar’s head deli chicken-60 calories- 2oz
Sliced cheddar-113 calories
Olive oil mayo-45 calories- 1Tbs
Cayenne pepper-5 calories- 1teaspoon (optional)
413 calories


Romaine Lettuce-10 calories- 1cup
Feta cheese – 30 calories- 1/16 cup
Calamata olives- 45 calories- 4 olives
Kraft Greek dressing- 110 -2Tablespoons
1 apple- 110 calories
305 calories

1 can tuna-60 calories
Olive oil mayo- 45 calories- 1Tablespoon
Onion powder- 24 calories- 1 Tablespoon
Cayenne pepper- 5 calories – 1 teaspoon
1 pickle Vlasic Kosher dills- 10 calories
Whole Wheat tortilla- 190 calories (optional)
329 calories


Canned chicken-50 calories
Olive oil mayo- 45 calories -1T
Onion Powder 24 calories -1T
Light Cream cheese-45- 1T
Whole Wheat tortilla shell- 190 cal (optional
350 calories

Boar’s head deli ham-60 calories- 1 slice
Sliced cheddar- 113 calories
½ whole wheat bagel- 135 calories
Microwave


Afternoon Snack

Banana-105 calories
Apples with peanut butter – 110 cal. + 190 cal.=300calories
Sargento light string cheese – 50 calories
Chewy low-fat granola bar- 90 calories

Dinner-

Vegetable-
Broccoli- steamed- 50 calories-2 cups
Green peas- steamed- 70 calories – 2/3 cup
Corn-80 calores- ¾ cup
Romaine lettuce- 10 calories- 1 cup

Protein-
Cheese- 2 slices of cheddar-226 calories
Ground turkey-Perdue- 160 calories- 4oz
Black beans- 130 calories- ½ cup
Sirloin steak- 400 calories- 8oz
Ground beef-93% lean ground- 170 calories- 4 oz

Carbohydrate-
Baked potato-110 calories (w/smart balance and sour cream- 25c+60 calories(2T))=195 calories
Rice(Basmati)-150 calories (3/4 cup cooked)
Pasta shells– 200 calories (3/4 cup dry)

Treats
Vanilla wafers- 140 calories (9 wafers)
Kozy shack chocolate pudding- 140 calories (1/2 cup)
Kozy shack vanilla pudding- 130 calories (1 cup)
Oreos- 110 calories- 2 cookies
Milano cookies- 130 calories 3 cookies