User4414690file207974831800 Calorie Meal Plan

1800 Calorie Meal Plan
Jump to Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
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Day 1
1799 Calories • 179g Carbs (42g Fiber) • 86g Fat • 95g Protein
BREAKFAST 504 Cal • 52g Carbs (8g Fiber) • 18g Fat • 34g Protein
Simple Chicken Sandwich Ingredients for 1 serving:

1 serving • 381 Cal 1 tbsp Olive oil (14 g)
Directions 1/2 breast, bone and skin removed
Chicken breast (86 g)
2 slice, thin White bread (34 g)
1 tbsp Nonfat greek yogurt (15 g)
2 slice, medium (1/4" thick)
Tomatoes (40 g)
1 leaf outer Lettuce (24 g)
1/3 dash Salt (0.1 g)
1/3 dash Pepper (0 g)
Oranges Ingredients for 2 fruit:

2 fruit • 123 Cal 2 fruit (2-5/8" dia) Oranges (262 g)
Directions
LUNCH 464 Cal • 49g Carbs (10g Fiber) • 26g Fat • 15g Protein
Peanut Butter and Honey Ingredients for 1 serving:

Sandwich on Rye 2 slice, regular Rye bread (64 g)
1 serving • 370 Cal 1/4 tbsp Honey (5.2 g)
Directions 2 tbsp Peanut butter (32 g)
Cucumber Avocado Salad Ingredients for 1 serving:

1 serving • 94 Cal 1/2 medium Cucumber (100 g)
Directions 1/4 fruit Avocados (50 g)
1 tbsp Fresh cilantro (1 g)
1 tsp Lemon juice (5.1 g)
2 dash Salt (0.8 g)
1 dash Pepper (0.1 g)
DINNER 600 Cal • 77g Carbs (24g Fiber) • 23g Fat • 32g Protein
Sautéed Chickpeas with Broccoli Ingredients for 2 serving:
and Parmesan 1 tbsp Olive oil (14 g)
2 serving • 600 Cal 1/2 small Onions (35 g)
Directions 2 clove Garlic (6 g)
1/2 tsp Salt (3 g)
1/2 dash Pepper (0.1 g)
3/4 bunch Broccoli (456 g)
5 1/4 oz Chickpeas (149 g)
0.165 cup Vegetable Broth (40 g)
1/8 tsp Cayenne pepper (0.2 g)
0.167 cup Parmesan cheese (13 g)
SNACK 230 Cal • 1g Carbs (0g Fiber) • 19g Fat • 14g Protein
Cheese slices Ingredients for 2 serving:

2 serving • 230 Cal 2 oz Cheddar cheese (57 g)
Directions
Day 2
Banana Pancakes Ingredients for 2 serving:

2 serving • 378 Cal 2 extra large Egg (112 g)
Directions 1 medium (7" to 7-7/8" long) Banana
(118 g)
1/2 tbsp Cinnamon (3.9 g)
1/2 tbsp Butter (7.1 g)
3/8 cup, sliced Strawberries (62 g)
1/2 tbsp Honey (10 g)
Cinnamon Apple Bites Ingredients for 1 serving:

1 serving • 81 Cal 1 medium (3" dia) Apples (161 g)
Directions 1/2 tsp Cinnamon (1.3 g)
Keto Salmon-filled Avocados Ingredients for 1 servings:

1 servings • 278 Cal 1/2 fruit without skin and seeds
Avocados (152 g)
Directions
1 1/2 oz, boneless Chinook salmon
(43 g)
1/4 cup, (not packed) Cottage
cheese (56 g)
1/2 dash Pepper (0.1 g)
Peanut Butter & Carrots Ingredients for 1 serving:

1 serving • 241 Cal 2 tbsp Peanut butter (32 g)
Directions 1 cup chopped Carrots (128 g)
Gourmet Grilled Cheese Ingredients for 1 serving:
1 serving • 458 Cal 1/2 large Egg (25 g)
Directions 3/8 cup Parmesan cheese (30 g)
2 oz Goat cheese (57 g)
2 slice Whole-wheat bread (56 g)
2 slice, medium (1/4" thick)
Tomatoes (40 g)
Easy Hard-Boiled Eggs Ingredients for 2 serving:

2 serving • 143 Cal 2 large Egg (100 g)
Directions
Corn Flakes Ingredients for 1 bowl:

1 bowl • 222 Cal 1 cup Corn flakes (28 g)
Directions 1 cup Reduced fat milk (244 g)
Day 3
Cottage Cheese Breakfast Ingredients for 1 serving:

1 serving • 376 Cal 1 cup, (not packed) Cottage cheese
(226 g)
Directions
1 tsp Cinnamon (2.6 g)
1/4 cup, whole Almonds (36 g)
Apple Ingredients for 1 apple:

1 apple • 95 Cal 1 medium (3" dia) Apples (182 g)
Directions
Ham and cheese sandwich Ingredients for 1 serving:

1 serving • 478 Cal 2 slice Whole-wheat bread (56 g)
Directions 4 slice Sliced ham (112 g)
1/2 cup shredded Lettuce (24 g)
1 tbsp Light mayonnaise (15 g)
1 oz Cheddar cheese (28 g)
Cucumber Slices Ingredients for 1 serving:

1 serving • 16 Cal 1 cup slices Cucumber (104 g)
Directions
Quinoa Patties over Spinach Ingredients for 2 serving:
2 serving • 591 Cal 1 1/2 cup Quinoa (278 g)
Directions 1 medium (approx 2-3/4" long, 2-1/2
dia.) Red bell pepper (119 g)
8 tsp, whole Flaxseed (27 g)
2 dash Salt (0.8 g)
2 dash Pepper (0.2 g)
2 large Egg white (66 g)
6 cup Spinach (180 g)
Fast Oatmeal Ingredients for 1 bowl:

1 bowl • 244 Cal 1 oz (60 raisins) Raisins (28 g)
Directions 1 cup Water (237 g)
1/4 tsp Cinnamon (0.7 g)
2 tsp brownulated Brown sugar (6.4
g)
1/2 cup Oatmeal (40 g)
Day 4
Cottage Cheese Breakfast Ingredients for 1 serving:

1 serving • 376 Cal 1 cup, (not packed) Cottage cheese
(226 g)
Directions
1 tsp Cinnamon (2.6 g)
1/4 cup, whole Almonds (36 g)
Bacon Ingredients for 2 strips:

2 strips • 100 Cal 2 strip Bacon (24 g)
Directions
Banana, Almond Butter and Ingredients for 1 banana:

Raisins 5 raisins Raisins (2.6 g)
1 banana • 177 Cal 1 medium (7" to 7-7/8" long) Banana
(118 g)
Directions
2 tsp Almond butter (10 g)
Avocado Ingredients for 1 avocado:

1 avocado • 322 Cal 1 fruit Avocados (201 g)
Directions
Chicken caesar salad Ingredients for 2 serving:
2 serving • 590 Cal 4 cup shredded Lettuce (188 g)
Directions 2 tbsp Caesar salad dressing (30 g)
4 tsp Olive oil (18 g)
2 half breast (fillet) Chicken breast
(236 g)
4 tbsp Parmesan cheese (20 g)
Banana Pineapple "Ice Cream" Ingredients for 1 serving:

1 serving • 236 Cal 2 medium (7" to 7-7/8" long) Banana
(236 g)
Directions
1/3 cup, crushed, sliced, or chunks
Pineapple (82 g)
Day 5
Morning Omelet Ingredients for 1 serving:

1 serving • 404 Cal 1/4 medium (2-1/2" dia) Onions (28 g)
Directions 1/4 medium (approx 2-3/4" long, 2-
1/2 dia.) Red bell pepper (30 g)
1 tbsp Olive oil (14 g)
1 cup Spinach (30 g)
3 large Egg (150 g)
1 tsp Salt (6 g)
1 tsp Pepper (2.1 g)
1/3 slice (1 oz) Cheddar cheese (9.3
g)
Strawberries Ingredients for 2 cup:

2 cup • 92 Cal 2 cup, whole Strawberries (288 g)
Directions
Cool Summer Cucumber and Ingredients for 1 serving:

Tomato Toss 1/4 large (8-1/4" long) Cucumber (70
1 serving • 92 Cal g)
Directions 1/2 large whole (3" dia) Tomatoes (91

g)
1/2 tbsp Balsamic vinegar (8 g)
1/2 tbsp Olive oil (6.8 g)
1/4 dash Pepper (0 g)
Carrots with hummus Ingredients for 2 serving:

2 serving • 349 Cal 10 tbsp Hummus (150 g)
Directions 2 cup strips or slices Carrots (244 g)
Pasta with Sun-Dried Tomato Ingredients for 1 cup:
Pesto and Feta Cheese 2 1/4 oz Whole wheat pasta (64 g)
1 cup • 347 Cal 0.188 cup Sun-dried tomatoes (21 g)
Directions 0.062 cup leaves, whole Basil (1.5 g)
2 1/2 almond Almonds (3 g)
1/2 tbsp Parmesan cheese (2.5 g)
1/4 tbsp Garlic (2.1 g)
1/8 tsp Salt (0.8 g)
0.062 tsp Pepper (0.1 g)
1/8 cup, crumbled Feta cheese (19 g)
Apples and Almond Butter on Ingredients for 1 serving:

Toast 1 slice Whole-wheat bread (28 g)
1 serving • 263 Cal 1 tbsp Almond butter (16 g)
Directions 1 medium (3" dia) Apples (182 g)
Cottage Cheese with Banana Ingredients for 1 serving:

1 serving • 253 Cal 1 small (6" to 6-7/8" long) Banana
(101 g)
Directions
1 cup, (not packed) Cottage cheese
(226 g)
Day 6
Peanut Butter & Banana Ingredients for 1 serving:

Oatmeal 1/2 cup Oatmeal (40 g)
1 serving • 308 Cal 1/2 cup Water (118 g)
Directions 1/2 medium (7" to 7-7/8" long)
Banana (59 g)
1 1/4 tbsp Peanut butter with
omega-3 (20 g)
Bacon Ingredients for 4 strips:

4 strips • 200 Cal 4 strip Bacon (48 g)
Directions
Almonds and Blueberries Yogurt Ingredients for 2 serving:

Snack 1 1/2 cup Nonfat greek yogurt (360 g)
2 serving • 436 Cal 1 cup Blueberries (148 g)
Directions 20 almond Almonds (24 g)
Lima Bean Pasta Ingredients for 1 serving:
1 serving • 471 Cal 1/4 tsp, leaves Tarragon (0.1 g)
Directions 0.031 tsp Salt (0.2 g)
2 oz Whole wheat pasta (57 g)
1/2 cloves, minced Garlic (1.5 g)
0.062 cup Olive oil (14 g)
1/2 cup Lima beans (120 g)
1/8 cup, grated Parmesan cheese (12
g)
Easy Hard-Boiled Eggs Ingredients for 2 serving:

2 serving • 143 Cal 2 large Egg (100 g)
Directions
Peanut Butter & Carrots Ingredients for 1 serving:

Directions 1 cup chopped Carrots (128 g)
Day 7
Banana & Almond Butter Toast Ingredients for 1 serving:

1 serving • 286 Cal 1 slice, regular Rye bread (32 g)
Directions 1 tbsp Almond butter (16 g)
1 medium (7" to 7-7/8" long) Banana
(118 g)
Buttered Toast with Cinnamon Ingredients for 1 slice:

1 slice • 144 Cal 1 slice large Multi-grain bread (38 g)
Directions 1 tsp Butter (4.7 g)
1/8 tsp Cinnamon (0.3 g)
Bell Pepper and Hummus Snack Ingredients for 1 serving:

1 serving • 101 Cal 1 large (2-1/4 per pound, approx 3-
3/4" lo Red bell pepper (164 g)
Directions
2 tbsp Hummus (30 g)
Peanut Butter & Celery Ingredients for 2 serving:

Directions 4 stalks, large (11 inches long)
Celery (256 g)
Easy Parmesan Crusted Chicken Ingredients for 2 serving:
2 serving • 507 Cal 1/4 cup Light mayonnaise (60 g)
Directions 1/8 cup Parmesan cheese (12 g)
2 half breast (fillet) Chicken breast
(236 g)
1 tbsp Bread crumbs (7.5 g)
Green Beans with Olive Oil Ingredients for 1 serving:

1 serving • 95 Cal 1 1/8 cup 1/2" pieces Green beans
(112 g)
Directions
1/2 tbsp Olive oil (6.8 g)
1/4 tsp Salt (1.5 g)
Tuna Avocado Salad Ingredients for 2 serving:

2 serving • 248 Cal 1/2 fruit, without skin and seed
Avocados (68 g)
Directions
5.2 oz Tuna (147 g)
2 dash Salt (0.8 g)
1 1/2 tsp Pepper (3.1 g)
Recipe directions
Simple Chicken Sandwich

Directions are for original recipe of 1 serving
1. Heat oil in a pan over medium-high heat. Add chicken and cook for 4-7 minutes
per side or until chicken is cooked through and no longer pink. Remove from heat
and let rest 5 minutes.
2. Spread yogurt on two slices of bread.
3. Add the chicken breast to one of the bread slices.
4. Add tomato slices and lettuce leaf. Sprinkle with salt and pepper.
5. Top with remaining slice of bread. Enjoy!
Oranges
Directions are for original recipe of 1 fruit
1. Peel or slice orange and eat.
Peanut Butter and Honey Sandwich on Rye

1. Lightly toast rye bread.
2. Mix honey and peanut butter.
3. Spread evenly on two slices of bread and combine to make a sandwich. Enjoy!
Cucumber Avocado Salad

1. Chop cucumber, avocado, and cilantro. Combine all ingredients and toss. Serve
cold.
Sautéed Chickpeas with Broccoli and Parmesan
1. Thinly sliced 1 small onion and 4 cloves of garlic.
2. In a large skillet (preferably one with a lid), warm olive oil over medium heat
until hot. Carefully add onion, garlic and salt, and sauté, stirring often, until onion
becomes transparent and garlic just begins to turn golden brown, 4 to 5 minutes.
3. Toss in broccoli; sauté for 3 minutes.
4. Add chickpeas, broth and red pepper. Stir once, cover and cook for 3 minutes
more, just to heat through and finish cooking broccoli.
5. Uncover, season with pepper, sprinkle with Parmesan and serve.
Cheese slices
1. Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free
to substitute.
Banana Pancakes
1. Mix eggs, banana, and cinnamon until well combined.
2. Heat a sauté pan over medium heat and add butter.
3. Spoon pancakes mixture into the pan to form pancakes as per desired size; cook
for about 2-3 minutes per side until nicely browned and cook through. Repeat with
remaining batter.
4. Chop the strawberries and use to top the cooked pancakes. Drizzle with honey
and enjoy!
Cinnamon Apple Bites

1. Cut up apple (with or without skin - your choice) into bite sized chunks.
2. Put the chopped apple into a container with a lid (ex. an empty margarine
container).
3. Sprinkle on the cinnamon, put the lid on the container, and gently shake so
cinnamon covers apple.
4. Eat and enjoy immediately.
Keto Salmon-filled Avocados

Directions are for original recipe of 2 servings
1. Cut avocados in half and remove the pit.
2. Place cottage cheese in each hollow of the avocado and add smoked salmon on
top.
3. Season to taste with salt and pepper. Serve immediately.
Peanut Butter & Carrots

1. Spread peanut butter on carrots and enjoy!
Gourmet Grilled Cheese
1. Place the beaten eggs in a wide, shallow bowl, and set aside. Place the
parmesan cheese in a wide, shallow dish, and set aside.
2. Spread the goat cheese onto one side of each slice of bread. Sandwich two
tomato slices between two pieces of bread, then dip both sides into the beaten egg.
Allow the excess to drip off, then press the sandwiches into the parmesan cheese,
coating well on each side; set aside. Repeat to make 4 sandwiches.
3. Heat a large, nonstick skillet over medium heat. Cook the sandwiches until
golden brown and crisp, about 3 minutes per side.
Easy Hard-Boiled Eggs

1. Place eggs in a pot; pour enough water over the eggs to cover. Cover and turn
stove to high; bring to a boil; turn off heat and place pot on a cool burner. Let the
pot sit with the cover on for 15 minutes. Meanwhile, fill a large bowl halfway with
cold water; transfer the eggs from the pot to the cold water. Replace the water with
cold water as needed to keep cold until the eggs are completely cooled. Chill in
refrigerator at least 2 hours before peeling.
Corn Flakes
Directions are for original recipe of 1 bowl
1. Pour cereal into bowl followed by milk. Eat.
Cottage Cheese Breakfast

1. Chop almonds.
2. .Combine cottage cheese and cinnamon, then sprinkle chopped almonds on top.
Apple
Directions are for original recipe of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
Ham and cheese sandwich

1. Spread the mayonnnaise on one of the pieces of bread
2. Pile the other things on top of the mayo and put the second piece of bread on
top.
Cucumber Slices
1. Slice Cucumber
Quinoa Patties over Spinach

1. Prepare quinoa as per package directions. Set aside.
2. Combine cooked quinoa, bell pepper, flaxseed, salt, pepper, and egg in a med.
bowl; mix well. Form mixture into 2 patties.
3. Cook in a non-stick pan over medium-high heat until cooked through and evenly
browned on both sides. Serve over spinach and enjoy!
Fast Oatmeal
Directions are for original recipe of 1 bowl
1. Add the oats, water and raisins together and put in the microwave for 45
seconds. Stir once and then microwave again for 45 seconds. Set it aside for a
couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown
sugar.
Bacon
Directions are for original recipe of 4 strips
1. Cook bacon in a skillet over medium to medium-high heat until browned and
crisp, turning to brown evenly.
2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave
at about 50-60 seconds per strip.
Banana, Almond Butter and Raisins

Directions are for original recipe of 1 banana
1. Slice ripe banana lengthwise and spread with 2 tsp creamy natural almond
butter. Dot the top with 5 raisins.
Avocado
Directions are for original recipe of 1 avocado
1. Cut in half and remove the pit.
2. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime
juice, or paprika.
Chicken caesar salad

1. Slice the raw chicken breast into strips and fry in a pan with olive oil.
2. Mix the roasted chicken, lettuce, dressing, and cheese in a bowl.
3. Eat it
Banana Pineapple "Ice Cream"

1. Freeze banana and pineapple chunks ahead of time. When ready to make, blend
chopped frozen banana and frozen pineapple chunks in blender or food processor
until smooth and creamy. Serve immediately.
Morning Omelet
1. Chop onion and pepper into small chunks
2. Add 1 tbsp oil to a medium sized pan and heat to medium.
3. Add onion, pepper, and spinach, and cook until spinach has wilted and onions are
nearly translucent, about 5 minutes.
4. Crack eggs into small bowl and scramble with fork. Salt and pepper to taste.
5. Add egg to pan and cook until egg is no longer wet, about 5-7 minutes.
6. Turn off heat and add cheese, let stand until cheese is melted and enjoy
Strawberries
Directions are for original recipe of 1 cup
1. Wash and eat.
Cool Summer Cucumber and Tomato Toss
1. Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar.
Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.
Carrots with hummus

1. Dip carrots into hummus, eat.
Pasta with Sun-Dried Tomato Pesto and Feta Cheese

Directions are for original recipe of 4 cup
1. Cook pasta according to the package directions. Drain through a sieve over a
bowl, reserving 1 cup cooking liquid. Return pasta to pan.
2. While pasta cooks, place tomatoes and next 6 ingredients (through black pepper)
in a food processor; process until finely chopped.
3. Combine tomato mixture and the reserved 1 cup cooking liquid, stirring with a
whisk. Add to pasta; toss well to coat. Sprinkle with feta.
4. Serve immediately and enjoy!
Apples and Almond Butter on Toast

1. Toast bread. While bread is toasting, cut half of an apple into slices.
2. Top toast with almond butter and sliced apples. Enjoy!
Cottage Cheese with Banana

1. Slice banana and combine with cottage cheese. Serve.
Peanut Butter & Banana Oatmeal

1. Pour oats and water together in a bowl or Tupperware if you need to have your
breakfast on the go. Add more or less water depending on the consistency you like.
2. Cut the banana into thin slices, and add it to the other ingredients
3. Microwave for 1-2 minutes at 800W. If you use more water, you may need to
microwave longer.
4. Mix everything together, and add the peanut butter on the top of the mixture.
Almonds and Blueberries Yogurt Snack

1. Place the yogurt in a bowl and top with the blueberries followed by the sliced
almonds. Enjoy!
Lima Bean Pasta

1. Drain and rinse lima beans. Crush garlic.
2. Bring a large pot of lightly salted water to a boil. Place rotini pasta in the pot,
cook for 8 to 10 minutes, until al dente, and drain.
3. Heat the olive oil in a skillet over medium-high heat. Place lima beans in skillet.
Season with garlic, tarragon, and salt. Cook and stir until heated through. Toss with
cooked rotini and top with Parmesan cheese to serve.
Banana & Almond Butter Toast
1. Toast bread to desired doneness.
2. Spread almond butter on toast.
3. Top with banana slices and enjoy!
Buttered Toast with Cinnamon

Directions are for original recipe of 1 slice
1. Toast bread. Top with butter and sprinkle with cinnamon. Serve immediately and
enjoy!
Bell Pepper and Hummus Snack

1. 1 bell pepper sliced with 2 tbsp hummus.
Peanut Butter & Celery

1. Spread peanut butter on celery and enjoy!
Easy Parmesan Crusted Chicken

1. Preheat oven to 425 degrees F.
2. Combine mayonnaise with cheese in medium bowl. Arrange chicken on baking
sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
3. Bake 20 minutes or until chicken is thoroughly cooked.
Green Beans with Olive Oil

1. PREPARATION: Trim green beans.
2. Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender,
4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil,
sea salt, and pepper to taste.
Tuna Avocado Salad

1. Using a fork, mash up the tuna really well until the consistency is even.
2. Mix in the avocado until smooth.
3. Add salt and pepper to taste. Enjoy!
Grocery List
V E G E TA B L E S
Tomatoes 1 1/2 medium whole (2-
3/5" dia) (184 g)
Red, ripe, raw, year round average
Fresh cilantro 1 tbsp (1 g)
Coriander leaves, raw

Onions 2/3 medium (2-1/2" dia)
(73 g)
Raw
Garlic 3 1/4 clove (9.8 g)

Raw
Broccoli 5 1/4 cup chopped (478

g)
Raw
Vegetable Broth 1/4 cup (60 g)

From bouillons. Low sodium
Carrots 7 large (7-1/4" to 8-/1/2"

long) (504 g)
Raw
Lettuce 5 1/4 cup shredded (247

g)
Romaine or cos, raw
Cucumber 1 cucumber (8-1/4") (301

g)
With peel, raw
Red bell pepper 2 2/3 medium (approx 2-

3/4" long, 2-1/2 dia.)
Sweet, raw
(317 g)
Spinach 7 cup (210 g)

Raw
Sun-dried tomatoes 1/4 cup (28 g)

Packed in oil, drained
Celery 6 1/2 stalk, medium (7-

1/2" - 8" long) (260 g)
Raw
Green beans 4 oz (113 g)

Snap beans, raw
FRUITS AND FRUIT JUICES

Oranges 2 fruit (2-5/8" dia) (262
g)
Raw, all commercial varieties
Avocados 2 1/4 fruit (452 g)

Raw, All commercial varieties
Lemon juice 1/2 tbsp (7.5 g)

Raw
Banana 6 1/2 medium (7" to 7-

7/8" long) (767 g)
Raw
Strawberries 2 1/2 cup, whole (360 g)

Raw
Apples 3 medium (3" dia) (546

g)
With skin
Raisins 1/4 cup (not packed) (36
g)
Seedless
Pineapple 1/3 cup, crushed, sliced,

or chunks (82 g)
Canned, water pack, solids and liquids
Blueberries 1 cup (148 g)

Raw
D A I RY P R O D U C T S
Nonfat greek yogurt 1 2/3 cup (400 g)
Nonfat, plain
Parmesan cheese 17 1/4 tbsp (86 g)

Shredded
Cheddar cheese 3 1/3 oz (95 g)
Egg 9 3/4 large (488 g)

Whole, fresh eggs
Butter 1 tbsp (14 g)

Unsalted
Goat cheese 4 tbsp (60 g)

Soft type
Reduced fat milk 1 cup (244 g)
Fluid, 2% milkfat, with added vitamin a and vitamin

d
Cottage cheese 3 1/4 cup, (not packed)

(734 g)
Lowfat, 1% milkfat
Egg white 1 2/3 egg white

(separated from yolk)
Raw, fresh eggs
(67 g)
Feta cheese 2/3 oz (19 g)
B E V E RA G E S
Water 1 1/2 cup (355 g)
Plain, clean water
P O U LT RY P R O D U C T S
Chicken breast 2 1/2 breast, bone and
skin removed (590 g)
Broilers or fryers, meat only, raw
PORK PRODUCTS
Bacon 2 2/3 oz (76 g)
Raw, cured pork
S A U S A G E A N D LU N C H M E AT
Sliced ham 4 slice (112 g)
Regular (approximately 11% fat)
SEAFOOD
Chinook salmon 1 1/2 oz, boneless (43 g)
Fish, smoked
Tuna 5 1/4 oz (149 g)

Fish, light, canned in water, drained solids
SPICES AND HERBS

Salt 1 tbsp (18 g)
Table
Pepper 1 tbsp (6.4 g)

Spices, black
Cayenne pepper 1/4 tbsp (1.32 g)

Spices, red or cayenne
Cinnamon 1 1/2 tbsp (12 g)

Spices, ground
Balsamic vinegar 1/4 cup (64 g)
Basil 3 leaf, whole (1.5 g)

Fresh
Tarragon 1/4 tbsp, leaves (0.45 g)

Spices, dried
S OY & L E G U M E S
Peanut butter 10 tbsp (160 g)
Chunk style, without salt
Chickpeas 1 cup (164 g)

(garbanzo beans, bengal gram), mature seeds,
cooked, boiled, without salt
Hummus 12 tbsp (180 g)
Commercial
Peanut butter with omega-3 1 1/4 tbsp (20 g)
Creamy
Lima beans 1/2 cup (120 g)

Large, mature seeds, canned
NUT AND SEED PRODUCTS

Almonds 3/4 cup, whole (107 g)
Nuts, raw
Flaxseed 1/4 cup, whole (42 g)
Seeds
Almond butter 2 2/3 tbsp (43 g)

Nuts, plain, without salt added
B R E A K FA S T C E R E A L S
Corn flakes 1 cup (28 g)
Cereals ready-to-eat, kellogg, cornflakes
Oatmeal 1 cup (80 g)

Cereals, Quaker, dry rolled oats
BAKED PRODUCTS
White bread 2 slice, thin (34 g)
Commercially prepared, toasted
Rye bread 3 slice, regular (96 g)
Whole-wheat bread 6 slice (168 g)

Commercially prepared
Bread crumbs 1/4 cup (30 g)

Dry, grated, seasoned
G RA I N S A N D PA S TA
Quinoa 1 1/2 cup (278 g)
Cooked
Whole wheat pasta 4 1/4 oz (120 g)
Dry
FAT S A N D O I L S
Olive oil 6 1/3 tbsp (86 g)
Salad or cooking
Light mayonnaise 5 tbsp (75 g)

Salad dressing, light
Caesar salad dressing 1/4 cup (60 g)

Low calorie
SWEETS
Honey 3/4 tbsp (16 g)
Brown sugar 1/4 cup unpacked (36 g)

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User4414690file207974831800 Calorie Meal Plan

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1800 Calorie Meal Plan

Simple Chicken Sandwich Ingredients for 1 serving:

Oranges Ingredients for 2 fruit:

Peanut Butter and Honey Ingredients for 1 serving:

Cucumber Avocado Salad Ingredients for 1 serving:

Cheese slices Ingredients for 2 serving:

Banana Pancakes Ingredients for 2 serving:

Cinnamon Apple Bites Ingredients for 1 serving:

Keto Salmon-filled Avocados Ingredients for 1 servings:

Peanut Butter & Carrots Ingredients for 1 serving:

Easy Hard-Boiled Eggs Ingredients for 2 serving:

Corn Flakes Ingredients for 1 bowl:

Cottage Cheese Breakfast Ingredients for 1 serving:

Apple Ingredients for 1 apple:

Ham and cheese sandwich Ingredients for 1 serving:

Cucumber Slices Ingredients for 1 serving:

SNACK 244 Cal • 58g Carbs (6g Fiber) • 1g Fat • 6g Protein

Fast Oatmeal Ingredients for 1 bowl:

Cottage Cheese Breakfast Ingredients for 1 serving:

Bacon Ingredients for 2 strips:

Banana, Almond Butter and Ingredients for 1 banana:

Avocado Ingredients for 1 avocado:

SNACK 236 Cal • 61g Carbs (7g Fiber) • 1g Fat • 3g Protein

Banana Pineapple "Ice Cream" Ingredients for 1 serving:

Morning Omelet Ingredients for 1 serving:

Strawberries Ingredients for 2 cup:

Cool Summer Cucumber and Ingredients for 1 serving:

Directions 1/2 large whole (3" dia) Tomatoes (91

Carrots with hummus Ingredients for 2 serving:

Apples and Almond Butter on Ingredients for 1 serving:

Cottage Cheese with Banana Ingredients for 1 serving:

Peanut Butter & Banana Ingredients for 1 serving:

Bacon Ingredients for 4 strips:

Almonds and Blueberries Yogurt Ingredients for 2 serving:

Easy Hard-Boiled Eggs Ingredients for 2 serving:

Peanut Butter & Carrots Ingredients for 1 serving:

Banana & Almond Butter Toast Ingredients for 1 serving:

Buttered Toast with Cinnamon Ingredients for 1 slice:

Bell Pepper and Hummus Snack Ingredients for 1 serving:

Peanut Butter & Celery Ingredients for 2 serving:

Green Beans with Olive Oil Ingredients for 1 serving:

Tuna Avocado Salad Ingredients for 2 serving:

Simple Chicken Sandwich

Peanut Butter and Honey Sandwich on Rye

Cucumber Avocado Salad

Cinnamon Apple Bites

Keto Salmon-filled Avocados

Peanut Butter & Carrots

Easy Hard-Boiled Eggs

Cottage Cheese Breakfast

Ham and cheese sandwich

Quinoa Patties over Spinach

Banana, Almond Butter and Raisins

Chicken caesar salad

Banana Pineapple "Ice Cream"

Carrots with hummus

Pasta with Sun-Dried Tomato Pesto and Feta Cheese

Apples and Almond Butter on Toast

Cottage Cheese with Banana

Peanut Butter & Banana Oatmeal

Almonds and Blueberries Yogurt Snack

Lima Bean Pasta

Buttered Toast with Cinnamon