Your body needs energy to support basic processes such as breathing, digestion and daily movement. You get this energy from food in the form of calories. The average adult woman needs between 1,800 and 2,000 calories per day for activities associated with living and modest physical exercise. Fulfilling these calorie needs with healthy foods helps maximize your energy, ward off disease and maintain your weight. When you are faced with thousands of food choices in the grocery store, it can be hard to determine meal plans that help you meet your calorie and nutrient goals.
Nutrition Needs
According to the USDA Food Guide Pyramid, you should consume six 1-oz. servings of grains daily on a 1,800- to 2,000-calorie diet. At least half of these servings should come from whole grains. You also want to aim for 2 1/2 cups of vegetables and 2 cups of fruit daily. You need 3 cups of milk, or dairy equivalents, and 5 1/2 oz. of protein. Fat is important to healthy body function, so aim to get about 6 tsp. of plant oils from the foods you choose in the vegetable, protein or grain categories, or from additions such as salad dressings. An 1,800- to 2,000- calorie diet allows for about 250 discretionary calories that could include extra servings of the any of the major food categories, sweets, saturated fats or alcohol.
Day One
For breakfast, try cooking 1/3 cup of dry oatmeal in 1 cup skim milk. Top it with 1 cup of fresh raspberries and 1 oz. of toasted pecans. For lunch, have a sandwich on two slices of whole-wheat bread with 3 oz. of grilled chicken, sliced tomatoes and baby spinach leaves. Have 1 cup of carrot and celery sticks on the side. For dinner, boil 2 oz. of whole grain pasta and serve with ½ cup of marinara sauce, 1 cup of steamed broccoli and 1 ½ oz. of mozzarella cheese. For snacks, have an English muffin topped with 2 oz. of deli turkey and a slice of avocado. At another sitting, have 1 cup of plain, non-fat yogurt with a small sliced banana and 2 tbsp. of raisins.
Day Two
Another breakfast can include 1 1/2 cups of "O"-shaped oat cereal in a bowl with 1 cup of skim milk and a medium sliced banana. Have a glass of orange juice on the side. At lunch, have 1 cup of vegetable soup with a large salad made with 2 cups of baby spinach, 1 chopped egg, 1 oz. of feta cheese and 1/2 cup each of cherry tomatoes and sliced cucumber. Dress the salad with 1 tbsp. of olive oil and red wine vinegar. For dinner, broil 4 oz. of salmon and have it with a cup of brown rice and 1 1/2 cups of roasted summer squash. For your first snack, have 1 tbsp. of peanut butter on celery sticks with a glass of skim milk. For your second snack, make a wrap by filling two corn tortillas with 2 oz. of ham and 1 oz. of cheddar cheese; heat in the microwave and serve with salsa for dipping.
Day Three
At breakfast, toast a honey-wheat bagel and top with 2 tbsp. of almond butter. Have with a smoothie made with 1 banana, 1/2 cup of strawberries and 1 cup of soy milk. For lunch, make a salad with 3 oz. of water-packed tuna, 1 tbsp. of mayonnaise and chopped celery. Have this with 10 woven wheat crackers, jicama wedges and a cup of low-fat yogurt. At dinner, make tacos with a whole grain tortilla and 1 cup of black beans cooked with onions, cumin and garlic. On the side, have 1 cup of quinoa mixed with chopped tomatoes, cilantro and lime juice. Your first snack helps you fulfill your vegetable needs with 1/4 cup of hummus and one red pepper cut into strips. For your second snack, have 1 cup of fresh pineapple.
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