1800 kcal/day Meal Plan

Total Breakfast AM Snack Lunch PM Snack Dinner

number of
servings/day
Vegetables 4 2 2
Fruits 3 1 1 1
Milk, 1 1
preferably
low fat or
skimmed
Sugar 4 1 1 1 1
Rice, bread, 8-1/2 2-1/2 1 2 1 2
starches
Meat or 5 2 1-1/2 1-1/2
equivalent
Fat 5 2 2 1
Suggested distribution of food items per meal. May be distributed differently as preferred.

Serving Guide:

Vegetables
1 serving is equivalent to 1 cup raw or cup cooked

Fruits
1 piece of apple or banana
3 tablespoons of canned fruit, drained
1 slice of fresh pineapple, papaya, or mango
cup of sweetened juice
1/3 cup of unsweetened juice

Milk
1 cup
May also be added to cereals, coffee, tea, shakes

Sugar
1 teaspoon sugar, honey
2 teaspoons jams, jellies, preserves

Rice, bread, starches

Note: 1 serving of rice is equivalent to cup of packed cooked rice
1 slice of sliced bread (same of 1 slice of Gardenia bread)
1 cup cooked bihon, macaroni, sotanghon, spaghetti
cup breakfast cereals

Meat or equivalent
Choose lean cuts of meat; chicken without skin
 1 serving of meat is equivalent 1 matchbox size
1 small chicken leg
1 slice of big variety fish
1 piece of medium variety fish (hasa-hasa, galunggong)
2 pieces of small variety fish (sapsap, tilapia, tamban, dilis)
1 piece egg (once a day only)
1 slice cheddar cheese
1/3 cup cottage cheese

Fats
1 teaspoon oil
1 teaspoon butter, margarine, mayonnaise
1 strip bacon
1 tablespoon cream cheese
Avocado, 1 slice