Diet balancing and a healthy meal plan can be effectively maintained with the aim of losing weight. In order to meet her goal weight target of 145 lbs. in three months, Jackie needs to consider the following meal plan.
Basic meal plan
Breakfast
For a healthy breakfast, Jackie should consider taking either of the following;
Oatmeal with fresh or frozen fruit (with no added sugar).
Tea or coffee, (can consider adding a little soy milk or nonfat milk).
Alternatively, egg white omelet (stuffed with grilled vegetables such as bell peppers, onions, and broccoli).
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Hash browns.
Bowl of fresh or frozen blueberries (with no added sugar).
Hot cocoa or a cup of fresh fruit.
Mid-morning (Only if Jackie feels hungry) consider any of the following
1 navel orange of 2 Tangerines.
Veggie-salsa Tortilla.
Big handful of grapes.
1 cup diced watermelon
1 to 2 cups of Bean-rich Low sodium soup.
Lunch consider
Hearty Italian-style white Bean soup
Turkey sandwich
Big salad of baby greens.
Vegetarian chili.
Tuna sandwich
Carrot and pineapple salad.
Mid-afternoon Snack (take only if hungry)
Sweet potato
1 apple.
Pear
Air-popped or fat-free microwave popcorn.
Cottage cheese and fruit.
Dinner
Salmon with sweet chili sauce
Salad with fresh radicchio and herbs.
Steamed fresh vegetables.
Veggie burger with roasted red bell peppers.
Spinach salad.
Chicken with Cherry Tomatoes.
Brown rice.
Dessert (Take only if hungry)
Mixed berries
¾ cup of frozen yogurt.
Fruit smoothie (blend 1 cup nonfat plain yogurt, ½ banana or frozen berries).
The above basic meal plan ensures the consumption of 1370 calories each day that will help Jackie lose 1-2 lbs. per week.
Macronutrient breakdown
Total carb consumption
2000 calories= 225 grams of carbs per day
1370 calories =?
(1370* 225/ 2000) = 154.1 carbs per day.
Total fat consumption
Total fat= 20% to 35% of daily calories
0.2*1370 = 274 calories.
Total protein consumption
The meal plan maintains 0.36 grams/pound.
Therefore, 0.36*145
52.2 grams of protein.
The rationale presented through the meal plan and the total carbs, proteins and fat consumption aims at losing 1-2 lbs. each week. Jackie should consider consuming either of the meals and snacks presented through the meal plan.
