1900 Calorie Meal Plan

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Plum (100 g)

Instructions

1. Wash before eating.

Ingredients

• Pineapple (112.5 g)

Instructions

1. Slice and serve!

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. 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.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. 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.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Corn (93.75 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Celery (63.75 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. 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.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Asparagus (63.75 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Carrots (63.75 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Low Fat Vanilla Greek Yogurt (187.5 g)

Instructions

1. Enjoy

Ingredients

• Watermelon (175 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Raisins (43 g)

Instructions

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Blueberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Rice (197.5 g)
• Frozen Mixed Vegetables (150 g)
• Shrimp (106.25 g)
• Canola Oil (1.25 tsp)
• Teriyaki sauce (3.75 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. 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.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Corn (93.75 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Salmon (93.75 g)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Canola Oil (0.75 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. 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.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. 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.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Spinach (45 g)
• Strawberries (15 g)
• Onions (7.5 g)
• Walnuts (11.25 g)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Carrots (106.25 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Cottage Cheese (1.25 cup (not packed))

Instructions

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Watermelon (131.25 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Salmon (156.25 g)
• Salt (1.25 dash)
• Black Pepper (1.25 dash)
• Canola Oil (1.25 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. 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.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. 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.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Sweet Potato (156.25 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• String Beans (85 g)

Instructions

1. 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.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Rice (158 g)
• Frozen Mixed Vegetables (120 g)
• Shrimp (85 g)
• Canola Oil (1 tsp)
• Teriyaki sauce (3 tbsp)

Instructions

1. Cook rice to serve with the stir fry, and thaw shrimp if frozen.
2. 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.
3. Cover the pan again until finished.
4. Serve on rice.

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Corn (125 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Hard-Boiled Egg (1 large)
• Asparagus (7 spear, medium (5-1/4" to 7" long))

Instructions

1. 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.
2. 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.
3. Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Plum (60 g)

Instructions

1. Wash before eating.

Ingredients

• Rice (158 g)
• Frozen Mixed Vegetables (120 g)
• Chicken Breast (85 g)
• Teriyaki sauce (3 tbsp)
• Canola Oil (1 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Salmon (125 g)
• Salt (1 dash)
• Black Pepper (1 dash)
• Canola Oil (1 tsp)

Instructions

1. Let salmon rest on the counter until they reach room temperature.
2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
3. 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.
4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
5. 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.
6. Add an optional squeeze of lemon and enjoy.

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Corn (125 g)

Instructions

1. Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
2. Cook in the microwave for 5 minutes.
3. Carefully remove paper towel, and enjoy!

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Blueberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Egg (2 large)

Instructions

1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.

Ingredients

• Ham (87.5 g)

Instructions

Ingredients

• Post Raisin Bran Cereal (45 g)
• Skim Milk (0.75 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Raisins (32.25 g)

Instructions

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Asparagus (106.25 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Red Peppers (106.25 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Olive oil (0.75 tablespoon)
• Yellow Onion (39 g)
• Garlic (0.75 clove)
• Ground Beef (3 oz)
• Salt (0.75 dash)
• Chili Powder (0.38 tsp)
• Cumin (0.19 tsp, whole)
• Red Kidney Beans (0.19 cup)
• Canned Tomatoes (0.19 cup)
• Basil (0.38 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. 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.
5. Spoon chili into bowl and enjoy!

Ingredients

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Green Peas (93.75 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Strawberries (112.5 g)
• Banana (56.25 g)
• Skim Milk (93.75 g)
• Low Fat Vanilla Greek Yogurt (93.75 g)

Instructions

1. Combine all ingredients in blender and blend until smooth.

Ingredients

• Cantaloupe (175 g)

Instructions

1. Slice cantaloupe according to preference and enjoy.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Skim Milk (156.25 g)
• Cheerios (35 g)

Instructions

1. Put Cheerios in a bowl add milk.

Ingredients

• Strawberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Olive oil (1.25 tablespoon)
• Yellow Onion (65 g)
• Garlic (1.25 clove)
• Ground Beef (5 oz)
• Salt (1.25 dash)
• Chili Powder (0.63 tsp)
• Cumin (0.31 tsp, whole)
• Red Kidney Beans (0.31 cup)
• Canned Tomatoes (0.31 cup)
• Basil (0.63 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. 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.
5. Spoon chili into bowl and enjoy!

Ingredients

• Sweet Potato (93.75 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Green Peas (93.75 g)

Instructions

1. Add peas and a small amount of water into a medium saucepan.
2. Simmer until most of the water has evaporated.
3. Strain and serve!

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Asparagus (106.25 g)

Instructions

1. Add asparagus to a large pot of boiling salted water.
2. Cook for one to four minutes or until asparagus is bright green.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Pear (180 g)

Instructions

1. Remove stem and wash before eating

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.

Ingredients

• Mango (125 g)

Instructions

1. Remove the peel and pit the slice and enjoy

Ingredients

• Raisins (43 g)

Instructions

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Kiwi (1 fruit (2" dia))

Instructions

1. Slice kiwi in half, and scoop out the inside of the kiwi.
2. Alternatively, peel skin of the kiwi off and enjoy.

Ingredients

• Watermelon (218.75 g)

Instructions

1. Wash and dry whole watermelon
2. Cut both ends off, stand the watermelon on one of the cut ends and cut in half.
3. Cut both halves in half again, so there are four pieces.
4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

• Tilapia (1.25 small fillet)

Instructions

1. Preheat oven to 425 degrees fahrenheit
2. Place tilapia in baking dish and season to personal preference.
3. Cook for ten to fifteen minutes until tilapia is flaky

Ingredients

• Rice (1.25 cup, cooked)

Instructions

1. In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
2. Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
3. Let sit for 5 minutes before serving.

Ingredients

• Carrots (106.25 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Chicken Breast (93.75 g)
• Corn (93.75 g)
• Tomatoes (93.75 g)
• Avocados (125 g)
• Onions (18.75 g)
• Romaine Lettuce (62.5 g)
• Vinaigrette (25 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Sweet Potato (125 g)

Instructions

1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
2. Optional: add garlic and olive oil for taste.

Ingredients

• Broccoli (175 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. 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.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Clementines (2 fruit)

Instructions

1. Peel and enjoy.