1800 Calories Diet.docx

1800 Calorie Meal Plan

TOTAL CALORIES ~1802

Breakfast  

1½ Cups Shredded Wheat Cereal (255) 1½ Cup (1%) Milk (158)

Morning Snack 

1 Medium Banana (105)

Lunch     

6½" Whole Wheat Pita (160) ½ cup reduced fat cottage cheese (101) 4 oz. (~110g) Tuna (Canned, Water-packed). (132) 1 tsp Olive Oil (40) 1/2 a tomato, 1/2 a cucumbers (37)

Afternoon Snack  

14 Raw Almonds (107) 1 Medium Apple (93)

Dinner 

8 oz. (~220g) Chicken Breast (skinless boneless) – cook in griller. (200)

     

1 Cup Broccoli (55) 1 ½ Cup (cooked) Brown Rice (324) 1 Tablespoon Honey mustard for seasoning (65) This is a balanced meal of about 50% carbs, 30% proteins, and 20% fats. Ensure you drink plenty of water – aim for 8-10 glasses per day. Only other drinks allowed are herbal teas, green tea, and the occasional black coffee.