Meal Planning

    Did you know you have to cut out 500 calories a day, or 3,500 calories a week to lose 1 pound per week? It sounds hard, but it's just a few changes here and here. The below is a sample 1,500 calorie meal plan. You can change out any of the items below and still be successful. There are a lot of free apps that can be downloaded to your smart phone or tablet. If you're not sure which calorie tracking app to use, feel free to ask!

    You can always download and print our Calorie Tracking sheet to help you keep track of your weekly calorie intake.

    Calorie Tracker.docx

    Sample 1,500 Calorie Meal Plan

     Breakfast - 304 calories

    1 packet oatmeal
    2 hard-boiled egg whites
    1 cup cut fruit or 1 piece of fruit


     Snack – 100 calories

    6oz light yogurt


     Lunch - 410 calories

    2 slices 100% whole wheat light bread
    tuna fish (4 ounces)
    1 tablespoon light mayo
    light string cheese
    1/2 cup baby carrots
    2 tablespoons hummus


     Snack - 125 calories

    Laughing Cow Cheese Wedge
    19 Special K Crackers


     Dinner - 475 calories

    4 ounces chicken
    1/2 cup broccoli
    1 cup whole wheat pasta
    2 cups garden salad
    2 tablespoons light balsamic


     Snack or dessert - 100 calories

    1 Mini Bag Microwave Popcorn