Sample Meal Plan
I often get asked to post meal plan examples to illustrate my diet tips. On this page i will gather a few sample meal plans I link to from other pagess of my site.
Sample 1800 Calorie Meal Plan - Six Meals a Day
- 7:30 am - 1/2 cup unsweetened juice; 1 slice whole wheat toast with 2 tsp margarine and spreadable fruit; 1 hardboiled egg (Nutrition Total: 320 calories; 44g carbs; 10g protein; 12g fat)
- 10 am - 2 oz of natural cheese thinly sliced on 4 saltine crackers; 1 piece of fresh fruit; water/tea (Nutrition Total: 325 calories; 59g carbs; 15g protein, 19g fat)
- 12:30 pm - 2 oz of turkey breast on whole wheat bagel with lettuce leaf and 2 slices of fresh tomato with 1 tablespoon of spicy brown mustard; 1 medium banana; 1/2 cup of 1% milk or soy milk (Nutrition Total: 405 calories; 76g carbs; 18g protein; 3g fat)
- 3 pm - 1/2 cup of sugar free pudding; 4 vanilla wafers; 1/2 cup of 1% milk or soy milk (Nutrition Total: 211 calories; 30g carbs; 7g protein; 7g fat)
- 6 pm - 2 oz of falafel with whole wheat pita halves; 1/2 cup of broccoli; water/tea (Nutrition Total: 386 calories; 60g carbs; 16g protein; 12g fat)
- 8 pm - 1 oz almonds; 1/2 cup of unsweetened juice (Nutrition Total: 222 calories; 20g carbs; 6g protein; 14g fat)
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In his book Mike Geary shows you 72 examples of healthy meal ideas and teaches you how to create an unlimited number of your own meals based on your caloric needs (calculator also included).
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