Day Three of a Healthy Seven Day Meal Plan
Updated March 25, 2015.
This one-day meal plan includes three meals and three snacks to keep you feeling satisfied between meals. It contains about 2,200 calories, with 55 percent of those calories coming from carbohydrates, 19 percent from fat, and 26 percent from protein.
Today's meal plan is designed for a healthy person with no dietary restrictions. It includes pasta for lunch and pork with dinner, and I've included a glass of wine, but you can swap that out for a soft drink, a glass or beer, or some water.
Feel free to add more water, coffee or herbal tea to your day, but keep in mind that adding cream or sugar also adds calories.
(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates and 6 grams fat)
(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)
(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)
(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)
(500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)
(Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)
Here's the nutritional breakdown for today. Values are approximate:
This meal plan is a guide, and it's okay to swap out similar menu items. Keep cooking methods in mind - replacing pork loin with a grilled pork chop is fine, but replacing it with chicken-fried steak isn't going to work because the breading changes the fat, carb and sodium counts - and the number of calories. You can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.
Sources:
United States Department of Agriculture. "National Nutrient Database for Standard Reference." Accessed April 7, 2013. http://ndb.nal.usda.gov/.
United States Department of Health and Human Services. "Dietary Guidelines for Americans, 2010." Accessed April 7, 2013. http://www.cnpp.usda.gov/dietaryguidelines.htm.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
This one-day meal plan includes three meals and three snacks to keep you feeling satisfied between meals. It contains about 2,200 calories, with 55 percent of those calories coming from carbohydrates, 19 percent from fat, and 26 percent from protein.
Today's meal plan is designed for a healthy person with no dietary restrictions. It includes pasta for lunch and pork with dinner, and I've included a glass of wine, but you can swap that out for a soft drink, a glass or beer, or some water.
Feel free to add more water, coffee or herbal tea to your day, but keep in mind that adding cream or sugar also adds calories.
Breakfast
- One cup corn flakes with two teaspoons sugar and one cup non-fat milk
- One banana
- One hard-boiled egg
- One cup black coffee or herbal tea
(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates and 6 grams fat)
Snack
- One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almonds
- Glass of water, hot tea or black coffee
(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)
Lunch
- One cup whole wheat pasta with one-half cup red pasta sauce
- Medium garden salad with tomatoes and onions and two tablespoons salad dressing
- Glass of water or zero-calorie soft drink
(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)
Snack
- One and one-half cup cottage cheese
- One fresh peach
- Glass of water
(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)
Dinner
- Four and one-half ounce serving of pork loin
- Small garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)
- One small baked sweet potato
- One cup asparagus
- One glass wine (regular or dealcoholized)
- Sparkling water with lemon or lime slice
(500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)
Snack
- Five graham crackers
- One cup non-fat milk
- One cup strawberries
(Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)
Today's Nutrition Profile
Here's the nutritional breakdown for today. Values are approximate:
- Calories - 2,200
- Total fat - 44 grams
- Trans fat - 0 milligrams
- Saturated fat - 12 grams
- Cholesterol - 369 milligrams
- Carbohydrates - 292 grams
- Fiber - 31 grams
- Protein - 144 grams
- Vitamin A - 21,969 International Units
- Thiamin - 3 milligrams
- Riboflavin - 4 milligrams
- Niacin - 22 milligrams
- Vitamin B-6 - 3 milligrams
- Vitamin B-12 - 9 micrograms
- Vitamin C - 215 milligrams
- Folate/folic acid - 560 micrograms
- Calcium - 1,438 milligrams
- Iron - 18 milligrams
- Magnesium - 368 milligrams
- Potassium - 5,891 grams
- Sodium - 4,869 milligrams
- Zinc - 13 milligrams
This meal plan is a guide, and it's okay to swap out similar menu items. Keep cooking methods in mind - replacing pork loin with a grilled pork chop is fine, but replacing it with chicken-fried steak isn't going to work because the breading changes the fat, carb and sodium counts - and the number of calories. You can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.
Meal Plans for the Rest of the Week
Sources:
United States Department of Agriculture. "National Nutrient Database for Standard Reference." Accessed April 7, 2013. http://ndb.nal.usda.gov/.
United States Department of Health and Human Services. "Dietary Guidelines for Americans, 2010." Accessed April 7, 2013. http://www.cnpp.usda.gov/dietaryguidelines.htm.
Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. You should seek prompt medical care for any health issues and consult your doctor before taking dietary supplements or making any major dietary changes.
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