Monday, July 13, 2015

Caloric goals and meal plans (1400 & 2000 calories)

Current calorie goal = 1400-2000 calories per day
Calorie goal for August = 1350-1850 calories per day
Calorie goal for September = 1300-1800 calories per day
Calorie goal for October, November, and December = 1250-1750 calories
Calorie goal for January 2016 = 1200-1700 calories

Current calorie goal for July, 2015

Sample 1400 calorie meal plan
Breakfast
7:00-7:30 AM
2 Whole wheat or whole grain waffles ~ 170 calories
2 tsp Butter or Margarine ~ 140 calories
1/4 cup syrup ~ 160 calories

Snack 1
9:00 AM
1 cup blueberries ~ 40 calories

Lunch
11:00 AM-12:30 PM
Turkey Sandwich ~ 250 calories
Tomato juice (low sodium) ~ 50 calories

Snack 2
2:30 PM
Carrots ~ 30 calories

Dinner
4:00-5:00 PM
Sweet potato fries or sweet potato fries ~ 200 calories
Ham Sandwich on Grain bread with mustard ~ 360 calories
Total Calories ~ 1400 calories

Sample 2000 meal plan
Breakfast
7:00-7:30 AM
1.5 cups cereal ~ 250 calories
.75 cup milk or almond milk ~ 130 calories

Snack 1
9:00 AM
Greek Yogurt with honey ~ 200 calories

Lunch
11:00 AM - 12:30 PM
Baked fries ~ 300 calories
Turkey burger ~ 300 calories

Snack 2
2:30 PM
Tossed salad with dressing and kale ~ 200 calories

Dinner
4:00 - 5:00 PM
Tuna Sandwich ~ 350 calories
Tortilla Chips ~ 150 calories

Snack 3
6:30-7:00 PM
1 cup pineapple chunks ~ 120 calories
Total calories ~2000 calories