Helping You Find a Meal Plan that Will Help You With Your Health Goals
Calorie meal plans are an essential part of shaping your diet to fit your health and wellness needs. Have you ever heard the term “you are what you eat”? It really is true! Not necessarily in a literal sense, but more so in the sense that if you aren’t eating healthy foods, your body will not be very healthy. If you are not eating a balanced diet then that means that your body will not be balanced. Having a balanced body is very important to your health, because it allows you to feel at your absolute best. This in turn, will ensure that you are feeling up to par and able to keep up on your daily activities with ease.
In the world of today, it is incredibly easy to put off self-care. With all the hustle and bustle of our everyday lives, it has become almost too easy to forget that our bodies need care in order to function at their best. Eating and maintaining a healthy, balanced diet is one of the easiest ways to make sure that you are in fact taking care of your body and giving yourself the best chance at lasting health. A good way to do this is to follow a calorie meal plan that is suited to your body for your specific health needs.
Calorie meal plans can be modified to accommodate a huge range of diets based on your tastes and meal preferences.
Health experts recommend a minimum of 1,500 calories a day to keep the body healthy and running smoothly. We are constantly burning calories, even in our sleep, so it’s very important that our body gets enough of them in order to function properly. If we do not take in enough calories, or if we take in too many calories, we run the risk of unwanted weight gain or loss, lethargy, and our bodies will be more at risk of getting sick because they will not be functioning at 100%.
Below are some examples of some healthy calorie meal plans, as well as recipes, that you can use, or just use as a guide to creating your own, one that will fit you and your family’s tastes and needs. Snacks are listed at the end of the article.
Breakfast ideas:
Greek yogurt with apple slices, granola, and cinnamon (327 calories)
Rye toast with avocado slices and fried eggs (385 calories)
Overnight chia pudding with granola and fresh berries (360 calories)
Egg, cheddar, and turkey bacon breakfast wrap (345 calories)
Cottage cheese with orange slices and grapes (243 calories)
Veggie omelette (400 calories)
Peanut butter, honey, and banana wrap with dried fruit and nuts (374 calories)
Lunch ideas:
Warm spinach salad with egg and leftover potatoes (314 calories)
Smoked salmon and cucumber wrap (276 calories)
Homemade “Egg McMuffin” (364 calories)
Mediterranean Orzo Salad (331 calories )
Grilled Chicken & Hummus Open-Face Sandwich (400 calories)
Chicken, Avocado & Red Pepper Pizza (399 calories)
Grilled Chicken Melt with Pesto & Sun-Dried Tomato (395 calories)
Pulled Pork Stuffed Sweet Potato (355 calories)
Carnitas Stuffed Peppers (400 calories)
Dinner Ideas:
Lentil Pasta With Arugula Pesto (395 calories)
Sweet Potato Burger With Creamy Avocado (367 calories)
Chicken Enchilada Stuffed Zucchini (464 calories)
Pan-Seared Smoky Steak and Eggs (404 calories)
Spaghetti Squash With Spinach, Parmesan, and a Fried Egg ( 407 calories)
Butternut Squash and Red Lentil Soup (416 calories)
3 Calorie Meal Plans Fit For Everyone
1,000 Calorie Meal Plan
Breakfast: 6-8 Oz of water
Apple Cinnamon Oatmeal (200 Calories)
- ½ Cup of water
- ½ Cup of milk
- ⅓ Cup of rolled oats
- ½ an apple
- Pinch of cinnamon
Snack + 8 Oz of water
Lunch: +8 Oz of water (250-300 Calories)
- Large Garden Salad with 2 TBSP of dressing
- ½ Cup of tuna or salmon with a smidge of mayo
- 1 serving of wheat thin or veggie thin crackers
- 1 Cup of sliced fruit
Dinner +8Oz of water
Stuffed Winter Squash & Quinoa, Cranberry and Pistachio (445 calories)
1300 Calorie Meal Plan
Breakfast: + 6-8Oz of water (300 calories)
Spicy Egg and Avocado Toast
- 2 eggs (either hard boiled or fried in olive oil)
- 2 pieces of toast
- 1 ripe avocado
- 1 TBSP of mild or medium salsa
Snack + 8Oz of water
Lunch: +8Oz of water
Spinach Salad (314 Calories)
Snack: + 8Oz of Water
Dinner: +8Oz of Water
Moroccan Style Stuffed Peppers (414 Calories)
2,500 Calorie Meal Plan
Breakfast: + 6-8Oz of water
Peanut butter, honey, and banana wrap with dried fruit and nuts (374 calories)
Snack + 8Oz of water
2 cups of popcorn (345 cal) + 20 Almonds (140 cal)
Lunch: +8Oz of water
Grilled Chicken Melt with Pesto & Sun-Dried Tomato (395 calories)
Snack: + 8Oz of Water
6 dried apricots, 8 walnut halves (200 cal)
1 orange, apple or banana (125 cal)
Dinner: +8Oz of Water
Chicken Enchilada Stuffed Zucchini (464 calories)
Bedtime Snack
Snacks: (75- 345 Calories each)
- 20 Almonds (140 cal)
- 2 cups of popcorn (345 cal)
- 1 cup of sliced fruit (75-100 cal)
- ½ cup of blueberries and ½ cup of plain yogurt (125 cal)
- 1 cup cucumber and ¼ cup hummus (75-100 cal)
- 6 dried apricots, 8 walnut halves (200 cal)
- 1 orange, apple or banana (125 cal)
- ½ apple with a tbsp of peanut butter (140 cal)
- 2 hard-boiled eggs (160 cal)
- 2-4 carrots with avocado- yogurt dip (160-260 cal)
Calorie meal plans can be an easy way to ensure you are getting the proper amount of calories for your dietary needs. With so many healthy recipes to choose from, you have many options available to you. If you find you are falling short of your daily calorie need, you can bulk up your basic meal plan with any one of the healthy snacks listed above, or make your own creations. Happy eating!
