Often, people cannot visualize what one calorie, 200 calories or 1,800 calories looks like. An 1,800-calorie meal plan will help you capture the numbers in real tangible foods you can buy, prepare and enjoy. Based on the federal MyPyramid website's guidelines, this 1,800-calorie meal plan is general and designed for someone who is healthy. Conditions, such as diabetes or heart disease, require different considerations.
General Guidelines
The most important aspect about a meal plan is to eat regular, balanced meals. An 1,800-calorie meal plan provides foods from all food groups. To keep calories and portions in check, this meal plan provides 6 oz. grains, 2 1/2 cups of vegetables, 1 1/2 cups of fruits, 3 cups of dairy, 5 oz. meat and beans and 5 tsp. oil.
For optimum nutrition, vary the foods within each group. For example, have 1 cup of broccoli with dinner one day and 1 cup of bell pepper on the other.
Breakfast
Eat 1 cup of ready-to-eat cereal, 1 cup of milk and 1/2 cup of strawberries. For optimum nutrition, choose a cereal made with whole grains, and use low-fat or fat-free milk. Vary your 1/2 cup of fruit with like berries or banana slices.
Morning Snack
Have one 6-oz. container of yogurt and one medium fruit. To reduce your sugar intake, choose plain yogurt instead of the flavored types and fresh fruit instead of juice. A medium fruit is an apple, an orange or a pear the size of a tennis ball.
Lunch
Make your lunch two slices of bread, 2 tbsp. peanut or almond butter, 1 tsp. jelly, 1 carrot and 1 tsp. low-fat ranch dressing. For optimum nutrition, choose whole wheat bread that provides no more than 100 calories a slice. Buy natural peanut or almond butter, which does not contain added sugars, fats and salt. Vary your vegetable intake. Cucumber slices, bell pepper sticks or cherry tomatoes are some of many options you can choose from.
Afternoon Snack
Try 3 cups of popcorn for an afternoon snack. Popcorn is considered a whole grain; 3 cups count as 1 oz. To ramp up the benefit, keep the fat and salt in check. Choose unsalted classic popcorn without additional butter.
Dinner
For dinner, eat 2 cups of pasta, cooked with 1/2 cup of mushrooms and spinach, 1 oz. of shredded mozzarella cheese and 3 oz. grilled chicken. Use 2 tsp. olive oil in cooking the pasta and the chicken, 2 cups salad greens and 1 tsp. salad dressing. For optimum nutrition, choose whole-wheat pasta, low-fat cheese, chicken breast without the skin and deep-green salad greens.
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