Sometimes coming up with a healthy meal is the last thing you want to spend any time thinking about. Here are five basic meal plans with approximate number of calories for one serving to kick start the process with room to add more calories, such as fruit or whole grains. Reminder: the number of calories for each individual to maintain or lose weight will depend on gender, age, activity level. The average woman needs between 1600 and 2000 calories a day.
Salad Plate - 200 calories
Plate (about 2 cups, loosely packed) of mixed lettuces, spring greens, iceberg, romaine with chopped vegetables (carrots, cucumbers, celery, etc. – 15 -25 calories , sliced hard boiled egg (40 calories) cheese (45 calories), diced apple (45 calories) and nuts (45 calories). If using dressing check serving size, calorie and carb count on label
Chicken dinners – 300 calories
Grilled chicken breast – 240 calories – 0 carbs
Sesame Green Beans, 1 cup – 40 calories
Side salad, 1 cup of greens – no dressing – 8 calories
Pork Chops – 300 calories
Wicked Good and Easy Pork Chops – 200 calories
Green Beans, steamed, 1/2 cup – 17 calories
Fried apples, 1/2 cup – 74 calories – 15 carbs
Spinach Salad with lemon garlic dressing - 12 calories
Fish – 300 calories
Baked tilapia fillet – 100 Calories
Sunny Broccoli Salad , 1/2 cup – 100 calories
Corn, 1/2 cup – 70 calories
OR baked potato slices, 1/2 cup – 80 calories
Beef – 300 calories
Roast beef, 3 oz - 150 calories
Diced Potato/Carrot, 1/2 cup – no gravy 50 calories
Spring Green Salad with apples, 2 cups loosely packed– 100 calories
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