Meal Plans

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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