1900 Calorie Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 1900 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 251 Cal
- Place sliced bread into toaster and enjoy.
Main: 401 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Mix ingredients in bowl and serve.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Main: 634 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Snack: 359 Cal
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Snack: 236 Cal
- Wash, slice or chop and enjoy.
Day 2
Breakfast: 248 Cal
- Add to salads, granola, smoothies, or toast.
- Wash with warm water before eating
Main: 797 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Main: 382 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Mix ingredients in bowl and serve.
Snack: 236 Cal
- Wash, slice or chop and enjoy.
Snack: 206 Cal
- Pour milk into glass and enjoy.
- Remove stems, wash and enjoy.
Day 3
Breakfast: 212 Cal
- Add to salads, granola, smoothies, or toast.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Main: 520 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
- Wash, slice or chop and enjoy.
Main: 748 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Snack: 206 Cal
- Pour milk into glass and enjoy.
- Remove stems, wash and enjoy.
Snack: 194 Cal
- Place sliced bread into toaster and enjoy.
Day 4
Breakfast: 235 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Main: 588 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Main: 535 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Mix ingredients in bowl and serve.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Snack: 206 Cal
- Pour milk into glass and enjoy.
- Remove stems, wash and enjoy.
Snack: 335 Cal
- Dip crackers into hummus and enjoy.
Day 5
Breakfast: 578 Cal
- Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
- Add cereal and milk to a bowl
Main: 460 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Wash, slice or chop and enjoy.
Main: 458 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 273 Cal
- Combine all ingredients in blender and blend until smooth.
- Slice cantaloupe according to preference and enjoy.
Snack: 115 Cal
- Remove stem and wash before eating
Day 6
Breakfast: 282 Cal
- Put Cheerios in a bowl add milk.
- Pour milk into glass and enjoy.
Main: 648 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 454 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
- Wash, slice or chop and enjoy.
Snack: 345 Cal
- Remove stem and wash before eating
Snack: 202 Cal
- Remove the peel and pit the slice and enjoy
Day 7
Breakfast: 186 Cal
- Add to salads, granola, smoothies, or toast.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Wash and dry whole watermelon
- Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Main: 503 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Main: 775 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
- Wash, slice or chop and enjoy.
Snack: 194 Cal
- Place sliced bread into toaster and enjoy.
Snack: 206 Cal
- Pour milk into glass and enjoy.
- Remove stems, wash and enjoy.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Soups, Sauces, and Gravies
Sausages and Luncheon Meats
Fruits and Fruit Juices
-
Apple (1 cup, quartered or chopped)
-
Banana (0.25 cup, mashed)
-
Grapes (60 grape)
-
Kiwi (0.77 cup, sliced)
-
Pear (2.57 cup, slices)
-
Pineapple (0.68 cup, chunks)
-
Plum (0.97 cup, sliced)
-
Raisins (0.72 cup, packed)
-
Strawberries (1.54 cup, halves)
-
Strawberries (0.51 cup, thawed)
-
Clementines (10 fruit)
-
Yellow Onion (3.67 oz)
-
Blueberries (1.48 cup)
-
Mango (0.76 cup pieces)
-
Avocados (0.83 cup, cubes)
-
Watermelon (3.41 cup, balls)
-
Cantaloupe (0.99 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Finfish and Shellfish Products
Legumes and Legume Products
Baked Products
Beef Products
Poultry Products
Cereal Grains and Pasta
Breakfast Cereals
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