A healthy diet consists of fruits, vegetables, whole grains, nuts, lean proteins, low-fat dairy products, beans, lentils and healthy fats from olive oil, avocado, nuts and fish. A 1900 calorie meal plan can be broken down into four small meals daily, each 475 calories or broken down into three meals and two snacks daily, each meal 500 calories and each snack 200 calories. The meal plan below is broken down into three meals and two snacks.
Meal Planning Guidelines
There are simple guidelines that help with planning meals and snacks. Eating small meals about every three hours will help to keep energy levels up and prevent hunger cravings. Choosing a good source of protein with each meal or snack will help you feel satisfied and keep your blood sugar stable. Good sources of protein are peanut or almond butter, nuts, cottage cheese, yogurt and low-fat cheese. Including a fruit or vegetable at every meal and snack will help you to feel satisfied and ensure you are consuming an adequate amount of vitamins, minerals and fiber.
Including a variety of whole grains in your diet helps to keep you satisfied and helps to prevent constipation. Goods sources of whole grains are brown rice, barley, rye, quinoa, buckwheat, amaranth, millet, bulgar and cous-cous. It is best to stay away from partially hydrogenated fats and instead eat healthy fats from olive oil, nuts, avocados and fish. It is also important to keep yourself hydrated and drink water throughout the day.
Serving Sizes
Knowing the appropriate serving size for each food is a good way to keep portions under control. Certain foods can be placed in more than one food group. For example, almonds can be considered a protein or a fat. If they are eaten for protein in a snack then the serving size will be 1 oz. or 22 nuts. If they are added to a meal or snack then the serving size will be ½ oz. or 12 nuts and placed under the fat category.
This 1900 calorie meal plan includes four servings of fruits per day. One serving of fruit is one medium piece, ¾ cup 100 percent fruit juice or ½ cup cut up. The goal for vegetables is five servings a day. One serving of vegetables is ½ cup, 1 cup green leafy vegetables and ¾ cup vegetable juice.
This meal plan includes seven servings of whole grains each day. One serving of whole grains is one slice whole grain bread, ½ cup brown rice or whole grain pasta, ½ cup whole grain cereal, one corn tortilla or 1/2 whole grain tortilla. It also includes two to three servings of dairy or calcium rich foods a day. One serving of dairy or dairy substitute is 1 cup skim or 1% milk, 1 cup low fat yogurt, 1 oz. low fat cheese, 1 cup soy milk or almond milk.
The meal plan includes 8 oz. of protein daily. One serving of protein is ½ cup cooked beans, 1 oz. meat or fish, one egg, ¼ cup egg substitute, three egg whites, 1 oz. cheese, 1/3 cup low fat cottage or ricotta cheese, 1 oz. nuts (i.e., 20 peanuts, or 12 almonds), 2 tbsp. peanut or almond butter, ½ cup tofu.
Added fats should be limited to three servings per day. One serving of fat is 1/8 avocado, 1 tsp. olive or canola oil, 1 tsp. regular butter, 2 tsp. margarine with no hydrogenated fat, 1 tsp. whipped butter, 1 tbsp. light mayonnaise, eight olives, 2 tbsp. low-fat salad dressing, ½ oz. nuts and 2 tsp. peanut or almond butter.
Breakfast
An example of a breakfast on a 1900 calorie meal plan is two servings of fruit, two servings of protein, two servings of whole grains and two fats. An example meal would be 1 cup of berries, 2/3 cup cottage cheese, 1 cup oatmeal, 2 tsp. whipped butter (counts as one fat) and 12 almonds to put on top of oatmeal (counts as one fat).
Mid-morning Snack
The mid-morning snack consists of one dairy or dairy substitute serving and one fruit. An example snack would be 1 cup of low fat yogurt and ½ cup of grapes.
Lunch
Lunch consists of two whole grains, two servings of protein, one serving of low fat dairy or dairy substitute, one fat and two servings of vegetables. An example meal would be a turkey sandwich with two slices of whole grain bread, 2 oz. turkey, one slice of low fat cheese, 1/8 avocado, tomatoes, lettuce and jicama slices.
Mid-afternoon Snack
The mid-afternoon snack includes one protein and one fruit. An example snack would be 1/4 cup trail mix with raw nuts and dried fruit.
Dinner
Dinner includes three whole grains, three servings of protein, three servings of vegetables, one fat and one serving of low fat diary or dairy substitute. An example meal would be 1.5 cups of whole grain pasta, 3 oz. chicken breast, 1.5 cups zucchini and squash sauteed with 1 tsp. of grape-seed oil and 1 cup of skim or 1 percent milk.
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