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The meal plans presented here
are intended to provide you with a good reference for what a normal
meal plan may look like. Your dietary needs may be more or less,
depending on your height, weight, health status, and energy level.
Ideally, you should consult with a nutritionist before deciding to
follow a specific diet. Some of the meal plans were contributed by
members of Fall Into Fantasy (our message boards). However, ALL meal
plans were designed by a registered dietitician or nutritionist, or
taken from publications of the American Dietetics Association.
This is a meal plan
based on an 1800 cal per day diet. Your needs may be more or less,
depending on your height, weight, health status, and energy level.
- 1 serving dairy
- 1 serving fruit
- 1 serving other carbs
- 1 serving fruit
- 1 serving protein
- 2 servings other carbs
- 1 vegetable serving
- 1 serving fat
- 1 carb
- 1 veggie
- 1 serving protein
- 1 serving dairy
- 1 serving veggie
- 2 servings other carbs
- 1 serving fat
- 1 serving fruit
- If still hungry, add one serving protein or dairy
Also, add one or two additional servings of fat each day to meal(s) of
choice
Note from the original
contributor: This was the meal plan I was on for my 1st wk in PHP.
(Note: It will be changing often/weekly to meet my needs).
- 1 dairy
- 1 starch
- 1 fruit/juice
- Boost Plus
- 2 starch
- 2 protein
- 1 veg/salad
- 1 fat
- Boost Plus
- 2 starch
- 2 protein
- 1 veg/salad
- 1 fat
- 1 dairy
- 1 fruit/juice
- Skim milk, 1 cup
- Cheerios, 1 cup
- Bagel 1/2
- Cherry jam 1 tbsp
- Margarine 1 tsp
- Chicken breast roasted 2 oz
- Wheat bread 2 slices
- Mayonnaise 1 tsp
- Raisins 1/2 cup
- Cranberry juice 1-1/2 cups
- Banana 1
- Oatmeal-raisin cookies 3
- Fruit Yogurt 1 cup
- Broiled beef sirloin 3 oz
- Romaine lettuce 1 cup
- Italian dressing 2 tsp
- Green beans 1 cup
- Skim milk 1/2 cup
17% protein (85g) 63% carbohydrate (315g) 20% fat (44g)
- 1 fruit
- 1 protein
(1 protein= 7 grams)
- 2 grains
- 1 milk
- 1 fat
- 4 oz juice (fruit)
- Cheerios (1grain)
- Toast (my other grain)
- 2 tbspn Peanut Butter (protein + fat)
- 8 oz Skim millk
10:00 SNACK:
- Fruit- such as 4 oz juice
- 3 Proteins (21 grams)
- 2 grains
- 1 fruit
- 1 veggie
- 1 fat
- 5-6 slices fake turkey lunch meat (veggie here) (protein)
- 2 slices bread (white never counts, nor some wheat) (grains)
- 4 oz juice, although at the hospital they make me eat a fruit cup
(fruit)
- 4-6 cherry tomatoes (veggie)
- 1 slice cheese (fat)
- 1 grain- example: 3/4 c. cheerios or 4 grahm crackers
- 3 Proteins
- 2 Grains
- 1 Veggie
- 1 Fat
- 1 Milk
- Boca burger (protein)
- 2 slices of bread or a bun (grains)
- 4-6 cherry tomatoes (veggie)
- 2% Milk (fat and a milk)
- fruit/juice
Also, Ensure as needed
Note from the original contributor: this
mealplan is for maintence w/ dancing a few hours a day
- 1 oz protein
- 2-3 grains
- 1 fruit
- 3 fats
- 1 milk
- 1 fruit
- 20 oz gatorade
- 3 oz protein
- 2 grains
- 1 veggie
- 3 fats
- 1 milk
- 1 grain
- 20 oz gatorade
- 3 oz protein
- 2 grains
- 1 veggie
- 1 fruit
- 3 fats
- 1 milk
- 1 dessert
- 1 fruit
- 20 oz gatorade
2 ensure plus throughout the day
More sample daily
menus, taken from a Nutrition textbook
- Skim milk, 1 cup
- Cheerios 1/2 cup
- Bagel 1/2
- Cherry jam 2 tsp
- Margarine 1 tsp
- Roasted Chicken Breast, 2 oz
- Fig 1
- Skim milk 1/2 cup
- Banana 1
- Oatmeal-raisin cookie 1
- Fruit Yogurt 1 cup
- Spaghetti w/meatballs 1 cup
- Romaine lettuce 1 cup
- Italian dressing 2 tsp
- Green beans 1/2 cup
- Cranberry juice 1-1/2 cups
18% protein (68g) 64% carbohydrate (240g) 19% fat (32g)
- 2 grains
- 1 fruit
- 1 protein
- 1 dairy
- 1 fat (12/28/
- 4 oz. fruit juice
- grain
- Ensure
- 2 grains
- 3 oz. protein
- 1 fruit
- 1 veggie
- 1 fat
- 1 fruit
- 20 oz. gatorade
- 2 grains
- 3 oz. protein
- 1 fat
- 1 veggie
- 1 dairy
- 1 dessert
- 1 fruit
- 1 ensure
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