1800 Calorie Meal Plan

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

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

• Ham (87.5 g)

Instructions

Ingredients

• Pork Chop (93.75 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Rice (0.75 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

• Brussels Sprouts (63.75 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

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

• 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

• 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

• Oatmeal (1.13 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Berries (63.75 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

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

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

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

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

1. Enjoy

Ingredients

• Tilapia (0.75 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

• Margarine (0.94 tsp)
• Russet Potatoes (93.75 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

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

• Carrots (63.75 g)

Instructions

Ingredients

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

• Edamame (63.75 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Red Peppers (63.75 g)

Instructions

1. Wash, slice or chop and enjoy.

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

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

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

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Skim Milk (187.5 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

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

• Edamame (63.75 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Pork Chop (93.75 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Lentils (200 g)
• Olive oil (1 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• Brussels Sprouts (85 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Oatmeal (1.5 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Low Fat Vanilla Greek Yogurt (150 g)

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

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

• Ham (52.5 g)

Instructions

Ingredients

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

• Edamame (63.75 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Tilapia (0.75 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

• Margarine (0.94 tsp)
• Russet Potatoes (93.75 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Carrots (85 g)

Instructions

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

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Grapes (11.25 grape)

Instructions

1. Remove stems, wash and enjoy.

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

• Chicken Breast (150 g)
• Canola Oil (1.25 tsp)

Instructions

1. Preheat oven to 400°F.
2. Toss chicken breasts with oil and seasonings of choice.
3. Place on a lightly greased pan and bake 22-26 minutes

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

• String Beans (106.25 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 (106.25 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Tilapia (0.75 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

• Margarine (1.56 tsp)
• Russet Potatoes (156.25 g)

Instructions

1. Heat oven to 450°F. Line a large baking sheet with foil.
2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
3. Bake for 25 minutes.
4. Remove from oven, and brush with butter.
5. Bake for an additional 20 minutes. Or until the potato is soft.

Ingredients

• Carrots (85 g)

Instructions

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

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Apple (125 g)

Instructions

1. Wash with warm water before eating

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

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

Instructions

1. Place sliced bread into toaster and enjoy.

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

• Banana (1 medium (7" to 7-7/8" long))

Instructions

Ingredients

• Tilapia (0.75 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

• 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

• Edamame (106.25 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

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

• String Beans (63.75 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

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Grapes (15 grape)

Instructions

1. Remove stems, wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Strawberries (150 g)
• Banana (75 g)
• Skim Milk (125 g)
• Low Fat Vanilla Greek Yogurt (125 g)

Instructions

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

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

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

• Ham (87.5 g)

Instructions

Ingredients

• Beef Top Loin Steak (112.5 g)
• Canola Oil (0.75 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• String Beans (63.75 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

• 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

• Pork Chop (93.75 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Season porkchop to personal preference
3. Place in dish and cook for twenty minutes

Ingredients

• Rice (0.75 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

• Brussels Sprouts (106.25 g)

Instructions

1. Cut off stems and remove any yellowing leaves on the outside.
2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.

Ingredients

• Tomatoes (75 g)

Instructions

1. Wash before eating.

Ingredients

• Oatmeal (1.13 oz, dry, yields)

Instructions

1. Oats should be prepared using 1 part oats, 2 parts water by volume

Ingredients

• Berries (106.25 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

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

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.