I thought I might design a typical and healthy 1,800 calorie daily diet plan for some of you that are dieting and having trouble with your calorie counting and your meal planning. So here we go...
Breakfast
Two boiled eggs = 150 calories
One piece of whole grain toast with 1 tbsp margarine = 62 + 68 = 130 calories
One slice of cantaloupe (1/6th of a large cantaloupe) = 65 calories
One cup of coffee = 5 calories
Water = 0 calories
Total (breakfast) = 350 calories
Mid-Morning Snack
One medium apple = 81 calories
One low-fat yogurt = 50 calories
Water = 0 calories
Total (mid-morning snack) = 111 calories
Lunch
Large leafy green salad (sliced peppers, tomatoes, cucumbers, carrots) = about 100 calories
1 tbsp olive oil with vinegar = 119
1/2 of a sliced chicken breast (roasted no skin) = 286/2 = 143 calories
Water = 0 calories
Total (lunch) = 362 calories
Mid-Afternoon Snack
Raw almonds (1/8th of a cup or about 12) = 100 calories
Cup of coffee = 5 calories
Water = 0 calories
Total (mid-afternoon snack) = 105 calories
Dinner
4 oz broiled salmon with lemon = 349 + 22 = 371 calories
1 cup of cooked wild rice = 166 calories
1 cup of steamed asparagus = 31 calories
1 cup of boiled or baked yams = 158 calories
Water = 0 calories
Total (dinner) = 726 calories
After Dinner Snack = 126 calories remaining
Choose from:
Berries with low-fat yogurt
Bowl of instant unsweetened oatmeal with Splenda
2oz of chocolate
So, there you have it - approximately 1,800 calories. This is a nice diet for the typical woman trying to lose weight. If you knock out a snack, you'll lose weight that much faster. Don't go lower than about 1,500 calories and mix up the amount of calories that you consume daily. And remember to get your heart pumping and do your strength-training on opposite days.
Take your multivitamin religiously too! You have calcium needs and other vitamin and mineral needs that are just not met during dieting (or in the typical person's diet as a matter of fact).
I use http://www.fitclick.com to stick to a regimented diet plan. From <a href="http://www.fitclick.com/calorie_counters">calorie counters</a> to exercise programs and even recipes, their site has everything you need to make this process easier.
2 Comments
Breakfast
- Two boiled eggs = 150 calories
- One piece of whole grain toast with 1 tbsp margarine = 62 + 68 = 130 calories
- One slice of cantaloupe (1/6th of a large cantaloupe) = 65 calories
- One cup of coffee = 5 calories
- Water = 0 calories
Total (breakfast) = 350 caloriesMid-Morning Snack
- One medium apple = 81 calories
- One low-fat yogurt = 50 calories
- Water = 0 calories
Total (mid-morning snack) = 111 caloriesLunch
- Large leafy green salad (sliced peppers, tomatoes, cucumbers, carrots) = about 100 calories
- 1 tbsp olive oil with vinegar = 119
- 1/2 of a sliced chicken breast (roasted no skin) = 286/2 = 143 calories
- Water = 0 calories
Total (lunch) = 362 caloriesMid-Afternoon Snack
- Raw almonds (1/8th of a cup or about 12) = 100 calories
- Cup of coffee = 5 calories
- Water = 0 calories
Total (mid-afternoon snack) = 105 caloriesDinner
- 4 oz broiled salmon with lemon = 349 + 22 = 371 calories
- 1 cup of cooked wild rice = 166 calories
- 1 cup of steamed asparagus = 31 calories
- 1 cup of boiled or baked yams = 158 calories
- Water = 0 calories
Total (dinner) = 726 caloriesAfter Dinner Snack = 126 calories remaining
Choose from:
- Berries with low-fat yogurt
- Bowl of instant unsweetened oatmeal with Splenda
- 2oz of chocolate
So, there you have it - approximately 1,800 calories. This is a nice diet for the typical woman trying to lose weight. If you knock out a snack, you'll lose weight that much faster. Don't go lower than about 1,500 calories and mix up the amount of calories that you consume daily. And remember to get your heart pumping and do your strength-training on opposite days.Take your multivitamin religiously too! You have calcium needs and other vitamin and mineral needs that are just not met during dieting (or in the typical person's diet as a matter of fact).
Eat and enjoy your food! You deserve it.
Healthy. Fit. Living Fully.
Sandy Huard