Meal Planning Chart


Once you have figured your maintenance calories, you are ready to fill out your meal planning chart. Think of your schedule, and how you like to eat your meals. It is great to eat a healthy breakfast, and meals of similar size. This is hard for Americans as they are used to a huge dinner.

Plan your chart to fit your lifestyle. Aim for 1 to 2 healthy snacks per day also:

  • Print, and Circle your choices on the chart below, that you would like to try, and make adjustments to fit your calorie level. These choices should equal your maintenance calories, or weight loss calories. I love this exercise, because it will show you a figure that you should shoot for. If you plan 500 calories for lunch, you will see how difficult it is to eat out. Calories will mean something to you!

  • Do you want 1 or 2 snacks, or 1 snack and 1 treat. Your Choice!

  • Choose your meal plan below, and try it for a few days and make adjustments as you feel the need:


BreakfastHealthy SnackLunchHealthy SnackDinnerSnack, Treat, or Dessert

300

100
400
100
500
100

400

200
500
200
600
200

500

300
600
300
700
300

600

n/a
700
n/a
800
n/a

n/a

n/a
n/a
n/a
900
n/a

n/a

n/a
n/a
n/a
1,000
n/a






Here is the example of the 160 lb person that wanted to lose weight by eating 1,740 calories. Their meal planning chart might be:

BreakfastHealthy SnackLunchHealthy SnackDinnerSnack, Treat, or Dessert

300

100
400
100
500
100

400

200
500
200
600
150

500

300
600
300
700
200

600

n/a
700
n/a
800
300

n/a

n/a
n/a
n/a
900
n/a

n/a

n/a
n/a
n/a
1,000
n/a


Breakfast 400, Lunch 500, Snack 100, Dinner 600, and Treat 150 which would be 1,750 calories. There are many different ways we could have chosen to arrange the meal plan!





The next Healthy Diet Habit, would be to plan several breakfast choices, lunch choices, dinner choices, snack choices, brown bag lunch choices, fast food lunch choices, restaurant dinner choices, or treat choices that fit into your plan. If you love variety, plan lots of choices.

You might be surprised to learn that most of your favorite foods fit into your plan, even if you are trying to lose weight.





Go to Food Substitutions

Go to Healthy Breakfast

Go to Healthy Lunches

Go to Healthy Recipes

Go to Lifestyle Solutions

Return to Meal Planning

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