Daily Meal Plan 3-9-11
Mar 10 2011 by
Breakfast – Omelet (1 egg and 3 egg whites) with spinach, onion, red pepper and mushroom.
Snack – Apple with 2 tbsp almond butter.
Lunch- A large salad with mixed baby greens, broccoli, cauliflower, cucumber, sprouts, carrot, jicama and mushrooms with a drizzle of Garlic Gold Red Wine Vinaigrette.
Snack – 1 No Bake Blueberry Granola Bar.
Dinner – Baked chicken breast (about 4 ounces) with 1 cup brown rice and Oven Roasted Vegetables.
Snack – Skipped – still full from dinner!
Total Nutritional Info:
Calories: 1249, Cal. from Fat: 552, Total Fat: 65.5g, Sat. Fat: 10g, Carbs: 119.5g, Fiber: 33g, Sugars: 38.5g, Protein: 55g, Sodium: 392.5mg, Chol: 278mg
I think it’s worth noting (for readers who are maybe just starting out on their clean eating journey) that 1250 calories is NOT enough for a healthy female, especially if she’s exercising. Anything less than 1500 calories can result in your metabolism going into starvation mode and your lean muscle mass breaking down.
Hi Natasha,
One thing people need to keep in mind is that everyone is different and the amount of calories that one person needs is different for the next person. How many calories you need depends on various factors, including height, total body weight, ratio of fat to muscle, age, gender, genes and physical exercise. At 5’5″ and 130 pounds if I ate 1500 calories a day I would easily GAIN weight. My mother (Kristy) is the same way – I blame her for my VERY slow metabolism.
Our daily meal plans are simply a tool for people to use to see what types of things we eat and incorporate some of the items into their own diets. Some people will need to add more calories to the plans and others will need to subtract items to make it work for them. The most important thing is to always listen to your body and give it what it needs. What works for one person doesn’t always work for the next!
~Sarah
not true. No one should be under 1500 ever. When you first up your calories, yes you will gain at first, but your metabolism readjusts and eventually you are eating a lot more and maintaining just fine. People don’t realize that the human body actually needs a lot of food. You slow your metabolism ONLY by yo-yo dieting and ONLY by eating too little for your individual self.
Hi there,
Actually, it’s not true at all that everyone should be above 1500 calories. You can not lump people together and say that everyone needs a certain amount of calories, protein, nutrients, etc. EVERYONE is different and their needs are not going to be the same as you. For instant, menopausal women need fewer calories to maintain former body weight. It may be necessary to cut calorie intake by 10 to 15 percent while at the same time increasing levels of activity or exercise. If menopausal women don’t reduce their calorie intake, they are over eating. Calories needs are the highest during the mid-20s. The daily calorie needs, as women age, then reduce at about 2% to 4% for every 10 years added. Not only do hormones play a BIG role in weight gain/loss but prescription medications do as well, which is why lumping people together has resulted in a nation that is overweight and obese.
As I’ve said before, these meal plans are simply a guide and you can add, remove, increase or decrease the foods as needed. You will need to modify them so that they contain the amount of calories, protein and nutrients that each individual requires.
~Sarah