Meal Plans 
Based on Food Calorie Tables from The Body Fat Guide, by Ron Brown:

These sample meal plans are just suggestions that you may use while losing weight. However, to keep the weight off, you will eventually have to determine the calories in the foods you normally eat. Therefore, it makes sense to create your own meal plans based on your favorite foods. To do that, consult the Food Calorie Tables or read the calories on packaged food labels. Fast-food restaurant chains usually offer their own calorie listings of food items.

(Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.
Food Item Quantity Calories

Grapefruit

1

80

Kiwi

1

45

Orange

1 medium

70

Total 195

Lettuce, romaine

4 ounces

25

Banana

1 large

105

Grapes, green

1 cup

90

Pear

1

100

Total 320

Apple

2.75" diameter

80

Dates

10

230

Total 310

 

 
Food Item Quantity Calories

Blueberries

1 cup

80

Strawberries

1 cup

55

Pineapple

8 ounces

60

Total 195

Peach

1 medium

50

Plum

1

30

Nectarine

1

75

Total 155

Cantaloupe

half of 5" diameter

95

Honeydew

6.5" wedge

45

Watermelon

4" x 8" wedge

155

Total 295


Food Item Quantity Calories

Potato, mashed

1 cup

180

Squash, summer

.5 cup

55

Onions, white, raw

4 ounces

40

Pepper, sweet red

1 medium

25

Vegetable oil

1 tablespoon

120

Total 420

Broccoli

4 ounces

30

Carrot

1

30

Rice, brown

.5 cup

110

Cauliflower, raw

1 cup

30

Margarine, regular

1 tablespoon

102

Total 302

 

 
Food Item Quantity Calories

Corn, on cob

1 ear

85

Spinach

1 cup

10

Butter, regular

.5 tablespoon

51

Total 146

Lettuce, head

1 cup

15

Tomato

1 medium

20

Celery

1 stalk

5

Dressing, low-calorie

1 tablespoon

15

Total 55

Asparagus

4 ounces

20

Peas

1 cup

125

Avocado

1 medium

305

Total 450


Food Item Quantity Calories

Peanut butter

1 tablespoon

95

Banana

1 large

105

Bread, whole wheat

1 slice

60

Milk, skim

1 cup

85

Total 345

Omelet, cheese

2 eggs

260

Orange juice

1 cup

105

Yogurt, low-fat

1 cup

127

Total 492

Sunflower seeds

3 ounces

480

Cucumber

half 8"

7

Tomato

1 medium

20

Total 507

 

 
Food Item Quantity Calories

Soup, chicken noodle

1 cup

75

Tomato juice

6 ounces

35

Tuna, in water

3 ounces

135

Lettuce, romaine

4 ounces

25

Total 270

Salmon, baked

3 ounces

140

Vegetable oil

1 tablespoon

120

Squash, zucchini

1 cup

40

Turnips

1 cup

55

Wine, dry

4 ounces

100

Total 455

 


Food Item Quantity Calories

Potato baked

4 ounces

125

Cheese, cheddar

1 ounce

120

Cream, sour

1 tablespoon

25

Green beans

4 ounces

40

Total 310

Pizza, cheese

1/8 of 15" pie

290

Soup, clam chowder

1 cup

165

Ginger ale

12 ounces

115

Total 570

Muffin, bran

1 medium

150

Bacon

3 strips

100

Egg

2 large

160

Total 410

 

 
Food Item Quantity Calories

Bagel

1 medium

165

Cheese, cream

1 ounce

100

Coffee, black

6 ounces

4

Cream, half & half

1 tablespoon

20

Sugar

1 teaspoon

15

Total 304

Corn flakes

1 cup

100

Milk, whole

1 cup

150

Apple juice

1 cup

115

Total 365

Oatmeal. cooked

1 cup

150

Raisins

.25 cup

120

Yogurt, whole

1 cup

140

Total 410


Food Item Quantity Calories

Pancake

3 4"

180

Syrup, corn/maple

2 tablespoon

120

Butter, whipped

2 tablespoon

130

Total 430

Chicken breast

3 ounce filet

140

Potato, sweet

5 ounces

200

Green beans

4 ounces

40

Total 380

Chicken pot pie

4 ounces

350

Milk, whole

1 cup

150

Total 500

 

 
Food Item Quantity Calories

Sirloin steak

4 ounces

229

Potato, french fried

12

200

Broccoli

4 ounces

30

Total 459

Chili con carne

1 cup

340

Muffin, corn

1 medium

130

Total 470

Beans, kidney

1 cup

230

Rice, white, cooked

1 cup

200

Pork chop

1

275

Applesauce

.5 cup unsweetened

52

Total 757


Food Item Quantity Calories

Frankfurter

1 regular

180

Roll, hot dog

1

160

Mustard

1 teaspoon

5

Total 345

Ground beef

4 ounces

320

Mushrooms

.5 cup

9

Pepper, sweet green

1 medium

20

Bread crumbs

.5 cup

170

Onions, green

6 small

25

Total 544

Fish filet sandwich

1 medium

370

Cola

12 ounces

144

Total 514

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