Updated March 25, 2015.
This one-day meal plan includes three meals and three snacks. It contains about 2,230 calories, with 54 percent of those calories coming from carbohydrates, 24 percent from fat, and 22 percent from protein.
Today's meal plan is designed for a person with no dietary restrictions or specific health issues. It includes a tuna wrap for lunch and lasagna and a salad for dinner. Feel free to add more water, coffee or herbal tea to your day, but keep in mind that adding cream or sugar also adds calories.
(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates and 12 grams fat)
(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)
(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)
(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)
(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)
(Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)
Here's the nutritional breakdown for today. Values are approximate:
This meal plan is a guide, and it's okay to swap out similar menu items. Keep cooking methods in mind - replacing the tuna wrap with a chicken sandwich is fine as long as it's not fried chicken or fish. Deep-fried chicken or fish isn't going to work because the breading or batter changes the fat, carb and sodium counts - and the calories. You can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.
Sources:
United States Department of Agriculture. "National Nutrient Database for Standard Reference." Accessed April 11, 2013. http://ndb.nal.usda.gov/.
United States Department of Health and Human Services. "Dietary Guidelines for Americans, 2010." Accessed April 11, 2013. http://www.cnpp.usda.gov/dietaryguidelines.htm.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
This one-day meal plan includes three meals and three snacks. It contains about 2,230 calories, with 54 percent of those calories coming from carbohydrates, 24 percent from fat, and 22 percent from protein.
Today's meal plan is designed for a person with no dietary restrictions or specific health issues. It includes a tuna wrap for lunch and lasagna and a salad for dinner. Feel free to add more water, coffee or herbal tea to your day, but keep in mind that adding cream or sugar also adds calories.
Breakfast
- One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugar
- One banana
- One slice whole grain toast with one tablespoon peanut butter
- One cup black coffee or herbal tea
(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates and 12 grams fat)
Snack
- One cup grapes and one tangerine
- Glass of water, hot tea or black coffee
(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)
Lunch
- Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce and sliced tomato
- One sliced avocado
- One cup non-fat milk
(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)
Snack
- One cup cottage cheese (1-percent fat)
- One fresh pineapple slice
- Four graham crackers
- Sparkling water with lemon or lime slice
(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)
Dinner
- One serving lasagna
- Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
- One cup non-fat milk
(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)
Snack
- One apple
- One cup non-fat milk
(Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)
Today's Nutrition Profile
Here's the nutritional breakdown for today. Values are approximate:
- Calories - 2,230
- Total fat - 60 grams
- Trans fat - 0 milligrams
- Saturated fat - 14 grams
- Cholesterol - 115 milligrams
- Carbohydrates - 308 grams
- Fiber - 27 grams
- Protein - 127 grams
- Vitamin A - 6,172 International Units
- Thiamin - 2 milligrams
- Riboflavin - 4 milligrams
- Niacin - 26 milligrams
- Vitamin B-6 - 3 milligrams
- Vitamin B-12 - 11 micrograms
- Vitamin C - 170 milligrams
- Folate/folic acid - 470 micrograms
- Calcium - 1,913 milligrams
- Iron - 17 milligrams
- Magnesium - 396 milligrams
- Potassium - 4,611 grams
- Sodium - 3,697 milligrams
- Zinc - 17 milligrams
This meal plan is a guide, and it's okay to swap out similar menu items. Keep cooking methods in mind - replacing the tuna wrap with a chicken sandwich is fine as long as it's not fried chicken or fish. Deep-fried chicken or fish isn't going to work because the breading or batter changes the fat, carb and sodium counts - and the calories. You can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.
Meal Plans for the Rest of the Week
Sources:
United States Department of Agriculture. "National Nutrient Database for Standard Reference." Accessed April 11, 2013. http://ndb.nal.usda.gov/.
United States Department of Health and Human Services. "Dietary Guidelines for Americans, 2010." Accessed April 11, 2013. http://www.cnpp.usda.gov/dietaryguidelines.htm.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.