1800 Calorie Meal Plan (7 day)


DAY  1

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

8

0.5

cup

Cottage Cheese 1%

14

3.1

1.15

82

7

1

each

Peach - Medium

0.6

9.7

0.1

37

21

1

TBLS

Peanut Butter

4

3.5

8.15

95

 

 

 

Totals:

28.6

56.3

10.9

424

AM Snack


7

1

each

Banana - Medium

1.2

26.7

0.6

105

 

 

 

Totals:

1.2

26.7

0.6

105

Lunch


10

2

each

Bread - Whole Wheat

5.6

26.2

2.4

140

5

1

slice

Cheese - Swiss

8.06

0.96

7.78

106.6

7

1

each

Orange - Medium

1.1

17.4

0.3

69

1

5

ounce(s)

Turkey Breast

42.5

0

1

191.25

 

 

 

Totals:

57.26

44.56

11.48

506.85

PM Snack


14

1

ounce(s)

Almonds - Whole Kernels

5.95

5.53

14.18

161.84

 

 

 

Totals:

5.95

5.53

14.18

161.84

Dinner


3

1

spear

Broccoli

5

4

1

40

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

9

6

ounce(s)

Potato - Medium

4.2

41.1

0.18

178.5

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

 

 

 

Totals:

49.91

55.93

19.55

601.4









 

 

 

Totals - Day 1

142.92

189.02

56.71

1799.09

7 Day 1800 Calorie Meal Plan

DAY  2

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

21

2

TSP

Jelly - Simply Fruit

0

8

0

32

15

1

pack

Oatmeal - Instant

4.5

31.6

2.1

152

 

 

 

Totals:

24.5

81.6

3.6

444

AM Snack


10

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

3

TBLS

Ranch Dressing - Fat Free

0

9

0

48

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

 

 

 

Totals:

41.6

28

3.2

332

PM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

2

TBLS

Mayonnaise - Fat Free

0

6

0

16

8

3

ounce(s)

Tuna Solid White

22.5

1.5

1.5

105

 

 

 

Totals:

23.5

17.5

3.5

181

Dinner


3

1

spear

Broccoli

5

4

1

40

9

5

ounce(s)

Potato - Medium

3.5

34.25

0.15

148.75

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

3

1

medium

Salad - Garden w/ tomato & onion

1.95

14.25

0.6

73.5

1

6

ounce(s)

Salmon - Broiled

37.62

0

21

349.98

 

 

 

Totals:

48.48

53.83

38.32

760.13









 

 

 

Totals - Day 2

138.38

201.93

49.12

1798.13

7 Day 1800 Calorie Meal Plan

DAY  3

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

21

2

TSP

Jelly - Simply Fruit

0

8

0

32

15

1

pack

Oatmeal - Instant

4.5

31.6

2.1

152

 

 

 

Totals:

24.5

81.6

3.6

444

AM Snack


10

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

21

1

TBLS

Peanut Butter

4.3

2.85

8.2

95

 

 

 

Totals:

4.6

23.85

8.7

176

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

3

1

large

Salad - Garden w/ tomato & onion

2.6

19

0.8

98

 

 

 

Totals:

42.01

20.33

18.77

431.9

PM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

2

TBLS

Mayonnaise - Fat Free

0

6

0

16

8

2.8

ounce(s)

Tuna - Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

17.4

3.4

174

Dinner


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

20

5

TBLS

Oil & Vinegar - Wish Bone

0.5

9.5

4.5

80

9

0.5

cup

Rice - White Steamed

2.25

20.25

0

90

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

21

6

TBLS

Salsa - Chunky Medium

0

0

0

12

0

2

each

Tortilla - Flour 7"

4

28

4

160

 

 

 

Totals:

47.05

67.25

11.3

577









 

 

 

Totals - Day 3

140.16

210.43

45.77

1802.9

7 Day 1800 Calorie Meal Plan

DAY  4

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Banana - Medium

1.2

26.7

0.6

105

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

5

6

ounce(s)

Yogurt - Dannon Fat Free

7

33

0

160

 

 

 

Totals:

18.2

61.7

0.6

315

AM Snack


7

1

each

Orange - Medium

1.1

17.4

0.3

69

 

 

 

Totals:

1.1

17.4

0.3

69

Lunch


21

3

TBLS

BBQ - Healthy Choice

0.09

17.1

0.06

75

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

6

1

TBLS

Chives

0.1

0.13

0.02

0.9

9

5

ounce(s)

Potato - Medium

3.5

34.25

0.15

148.75

5

2

ounce(s)

Sour Cream - Imitation

1.36

3.76

11.07

117.94

 

 

 

Totals:

44.05

55.24

13.7

528.59

PM Snack


8

1

cup

Cottage Cheese - 1%

28

6.2

2.3

164

7

1

cup

Peaches - Canned Light Syrup

1.13

36.52

0.08

135.54

 

 

 

Totals:

29.13

42.72

2.38

299.54

Dinner


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

3

1

spear

Broccoli

5

4

1

40

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

 

 

 

Totals:

50.21

55.33

19.37

602.9









 

 

 

Totals - Day 4

142.69

232.39

36.35

1815.03

7 Day 1800 Calorie Meal Plan

DAY  5

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


15

1

cup

Bran Flakes

6

46

0

180

5

1

cup

Milk - Skim

8.4

11.9

0.4

86

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

 

 

 

Totals:

24.4

59.9

0.4

316

AM Snack


9

1

each

Banana - Medium

1.2

26.7

0.6

105

 

 

 

Totals:

1.2

26.7

0.6

105

Lunch


1

6

ounce(s)

Chicken Breast

39

0

2.4

186

9

0.5

cup

Rice - White Steamed

2.25

20.25

0

90

21

6

TBLS

Salsa - Chunky Medium

0

0

0

12

5

2

ounce(s)

Sour Cream - Imitation

1.36

3.76

11.07

117.94

0

2

each

Tortilla - Flour 7"

4

28

4

160

 

 

 

Totals:

46.61

52.01

17.47

565.94

PM Snack


9

5

each

Cracker - Nabisco Low Saltines

1

10

2

60

21

2

TBLS

Mayonnaise - Fat Free

0

6

0

16

8

2.8

ounce(s)

Tuna - Solid White

21

1.4

1.4

98

 

 

 

Totals:

22

17.4

3.4

174

Dinner


20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

6

ounce(s)

Turkey Breast

51

0

1.2

229.5

 

 

 

Totals:

57.21

51.33

17.17

606.4









 

 

 

Totals - Day 5

151.42

207.34

39.04

1767.34

7 Day 1800 Calorie Meal Plan

DAY  6

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

21

2

TBLS

Peanut Butter

8

7

16.3

190

 

 

 

Totals:

28

49

17.8

450

AM Snack


20

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Lunch


9

2

slice

Bread - Rye 7 grain

5

36

2

180

21

3

TBLS

Mayonnaise - Fat Free

0

9

0

24

1

4

ounce(s)

Turkey Breast

34

0

0.8

153

0

1

19 oz.

Soup - Chunky Vegetable Ready-To-Serve

7.87

42.69

8.3

274.89

 

 

 

Totals:

46.87

87.69

11.1

631.89

PM Snack


7

1

each

Orange - Medium

1.1

17.4

0.3

69

 

 

 

Totals:

1.1

17.4

0.3

69

Dinner


20

2

TBLS

Oil & Vinegar - Wish Bone

0.2

3.8

1.8

32

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

6

ounce(s)

Chicken Breast

39

0

2.4

186

6

2

TBLS

Chives

0.2

0.26

0.04

1.8

9

6

ounce(s)

Potato - Medium

4.2

41.1

0.18

178.5

5

2

ounce(s)

Sour Cream - Imitation

1.36

3.76

11.07

117.94

 

 

 

Totals:

46.26

58.42

15.89

565.24









 

 

 

Totals - Day 6

122.53

233.51

45.59

1797.13

7 Day 1800 Calorie Meal Plan

DAY  7

Xchg

Qty

Measure

Description

Protein(gm)

Carbs(gm)

Fats(gm)

Calories

Breakfast


9

1

each

Bagel - Plain

10

40

1.5

210

1

0.5

cup

Egg Beaters - Fleischmann's

10

2

0

50

21

1

TBLS

Peanut Butter

4.3

2.85

8.2

95

 

 

 

Totals:

24.3

44.85

9.7

355

AM Snack


9

1

each

Banana - Medium

1.2

26.7

0.6

105

 

 

 

Totals:

1.2

26.7

0.6

105

Lunch


0

1

each

Chicken Breat Fillet Sandwich

22.2

52.1

22.5

445

7

1

each

Orange - Medium

1.1

17.4

0.3

69

 

 

 

Totals:

23.3

69.5

22.8

514

PM Snack


20

1

each

Apple - Medium w/ Peel

0.3

21

0.5

81

 

 

 

Totals:

0.3

21

0.5

81

Dinner


3

1

each

Corn - Sweet Ear

2.6

19.3

1

83

20

2

TBLS

Ranch Dressing

0.41

1.33

15.57

147.9

9

1

cup

Rice - White Steamed

4.5

40.5

0

180

3

1

small

Salad - Garden w/ tomato & onion

1.3

9.5

0.4

49

1

6

ounce(s)

Shrimp - Steamed

35.52

0

1.8

168

 

 

 

Totals:

44.33

70.63

18.77

627.9

Evening Snack

16

1

piece

Cake - Angelfood

1.67

16.39

0.23

73.14

5

2

TBLS

Whipped Cream

0.19

0.75

1.33

15.42

7

1

ounce(s)

Strawberry

0.2

2

0.1

9

 

 

 

Totals:

2.06

19.14

1.66

97.56









 

 

 

Totals - Day 7

95.49

251.82

54.03

1780.46