1800 Calorie Meal Plan With Grocery List

If you’re looking for an 1800 calorie meal plan with grocery list, look no further than this article. I’ve created this guide to help you kick start your weight loss journey by showing you how to create an 1800 calorie meal plan with grocery list for the week.

A 1800 calorie meal plan is the most effective tool for staying in shape. The challenge is not just to lose weight, but a certain number of pounds each week and keep it off. In this post you will learn about a 100% real 1800 calorie meal plan with grocery list that has been successful for many people.

Why Nutrition Is Important for an 1,800-Calorie Meal Plan

The Dietary Guidelines for Americans says a healthy eating pattern is one that focuses on nutrient-rich foods that provides the right amount of calories to maintain a healthy weight and reduce the risk of disease.¹ Though calorie needs depend on many factors, if you’re an adult who leads a relatively sedentary lifestyle or an older adult who’s moderately active, a 1,800-calorie meal plan may be right for you. This meal plan may also help more active individuals reach and maintain a healthy weight.

When creating your daily menu, try to include a mix of carbohydrates, protein, and fat at each meal and snack. To stay within your daily calorie goals, keep each meal between 300 and 500 calories and each snack between 100 and 250 calories, give or take. 

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 1,800 calories per day without any other dietary needs or restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks with a healthy balance of carbs, protein, and fat. The meal plan is filled with a variety of nutrient-rich foods from all of the food groups so you get all the nutrition your body needs. 

You can swap out foods on the meal plan as long as your replacement food has similar nutritional content. For example, it’s OK to substitute a banana for an apple, but subbing a chocolate chip cookie for an apple changes the carb, fat, and calorie count.

Download the 7-Day 1,800 Calorie Meal Plan

Day 1

Breakfast

• 1 cup of unsweetened 100% whole-grain cereal
• 1 cup reduced-fat milk
• 1 medium banana

Macronutrients: approximately 332 calories, 13 grams of protein, 59 grams of carbohydrates, and 7 grams of fat

Snack

• One 6-ounce container of unsweetened nonfat yogurt
• 1/2 cup of sliced strawberries
• 7 walnut halves

Macronutrients: approximately 214 calories, 12 grams of protein, 21 grams of carbohydrates, and 10 grams of fat

Lunch

• Grilled chicken breast sandwich (3 ounces grilled chicken breast, 1 teaspoon of mayonnaise, lettuce, and tomato on two slices of 100% whole wheat bread toasted)
• Large garden salad (2 cups of mixed greens, three cucumber slices, 1/2 cup of grated carrots, and 2 tablespoons of vinaigrette dressing)

Macronutrients: approximately 428 calories, 35 grams of protein, 40 grams of carbohydrates, and 15 grams of fat

Snack

• 8 crackers, 100% whole-grain
• 1/2 ounce of cheddar cheese

Macronutrients: approximately 214 calories, 7 grams of protein, 26 grams of carbohydrates, and 10 grams of fat

Dinner

• Beef and broccoli (3 ounces flank steak and one cup of broccoli stir fried in one tablespoon of vegetable oil, 1 teaspoon of low-sodium soy sauce, and one teaspoon of sesame seeds.)
• 1/2 cup of brown rice

Macronutrients: approximately 464 calories, 30 grams of protein, 35 grams of carbohydrates, and 23 grams of fat

Snack

• One slice of 100% whole-wheat toast
• 1 tablespoon of peanut butter

Macronutrients: approximately 175 calories, 7 grams of protein, 18 grams of carbohydrates, and 9 grams of fat

Daily totals: approximately 1,827 calories, 105 grams of protein, 198 grams of carbohydrates, and 75 grams of fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.² When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

• One poached egg on top of a toasted 100% whole wheat English muffin
• 1 medium orange

Macronutrients: approximately 281 calories, 13 grams of protein, 46 grams of carbohydrates, and 6 grams of fat

Snack

• Cappuccino made with 1 cup of low-fat milk (no added sugar)

Macronutrients: approximately 120 calories, 8 grams of protein, 12 grams of carbohydrates, and 5 grams of fat

Lunch

• 1 1/2 cups of minestrone soup
• Eight low-sodium 100% whole-wheat crackers
• 1 1/2 ounces of Swiss cheese

Macronutrients: approximately 515 calories, 23 grams of protein, 58 grams of carbohydrates, and 23 grams of fat

Snack

• One 6-ounce container of unsweetened plain nonfat yogurt
• 1 cup of blueberries

Macronutrients: approximately 180 calories, 11 grams of protein, 35 grams of carbohydrates, and 1 gram of fat

Dinner

• 4 ounces of grilled sirloin steak
• 1 medium baked potato with 2 tablespoons of low-fat sour cream
• 1 cup of grilled peppers, onions, and summer squash 

Macronutrients: approximately 537 calories, 38 grams of protein, 46 grams of carbohydrates, and 23 grams of fat

Snack

• 1 medium apple 
• 10 roasted almonds

Macronutrients: approximately 172 calories, 3 grams of protein, 28 grams of carbohydrates, and 7 grams of fat

Daily Totals: approximately 1,805 calories, 96 grams of protein, 224 grams of carbohydrates, and 65 grams of fat

Day 3

Breakfast

• Two whole-wheat waffles
• 1 cup of sliced strawberries
• 1 teaspoon of maple syrup
• 4 ounces of nonfat Greek yogurt

Macronutrients: approximately 314 calories, 17 grams of protein, 56 grams of carbohydrates, and 6 grams of fat

Snack

• One 6 1/2-inch 100% whole-wheat pita
• 1/4 cup of hummus

Macronutrients: approximately 267 calories, 11 grams of protein, 44 grams of carbohydrates, and 7 grams of fat

Lunch

• Medium baked sweet potato topped with 1/2 of black beans, 2 tablespoons of salsa, and 1/2 an ounce of shredded cheese
• 1 medium banana

Macronutrients: approximately 389 calories, 15 grams of protein, 74 grams of carbohydrates, and 15 grams of fat

Snack

• 1 medium apple
• 1 tablespoon of peanut butter

Macronutrients: approximately 189 calories, 4 grams of protein, 29 grams of carbohydrates, and 8 grams of fat

Dinner

• 1 cup of vegetable lasagna
• One 100% whole wheat roll (2 1/2-inches in diameter)
• Large mixed salad (3 cups of mixed greens, 2 tablespoons of vinaigrette dressing)

Macronutrients: approximately 474 calories, 22 grams of protein, 44 grams of carbohydrates, and 24 grams of fat

Snack

• 1 cup of unsweetened 100% whole grain cereal
• 1 cup of nonfat milk

Macronutrients: approximately 189 calories, 12 grams of protein, 33 grams of carbohydrates, and 2 grams of fat

Daily Totals: approximately 1,821 calories, 81 grams of protein, 279 grams of carbohydrates, and 54 grams of fat

Day 4

Breakfast

• Omelet (one egg, 1 ounce of diced ham, 1 ounce of shredded cheese, and 1/2 cup of chopped green peppers)
• One slice of 100% whole wheat toast with 1/4 of an avocado

Macronutrients: approximately 405 calories, 25 grams of protein, 24 grams of carbohydrates, and 24 grams of fat

Snack

• 1 cup of sliced cucumbers and carrots
• 1 tablespoon of ranch dressing

Macronutrients: approximately 100 calories, 1 gram of protein, 10 grams of carbohydrates, and 14 grams of fat

Lunch

• Tuna wrap (one can of albacore tuna mixed with 1 teaspoon of mayonnaise and one stalk of chopped celery wrapped in an 8-inch 100% whole wheat tortilla)
• 1 medium apple

Macronutrients: approximately 480 calories, 45 grams of protein, 45 grams of carbohydrates, and 7 grams of fat

Snack

• One 6-ounce container of nonfat yogurt
• 1/2 an ounce of unsalted mixed nuts

Macronutrients: approximately 179 calories, 12 grams of protein, 17 grams of carbohydrates, and 8 grams of fat

Dinner

• 3 ounces of broiled salmon
• 1 cup roasted red potatoes
• 2 cups roasted Brussels sprouts

Macronutrients: approximately 411 calories, 25 grams of protein, 34 grams of carbohydrates, and 2 grams of fat

Snack

• 8 crackers, 100% whole grain
• 1/2 an ounce of cheddar cheese

Macronutrients: approximately 214 calories, 7 grams of protein, 26 grams of carbohydrates, and 10 grams of fat

Daily Totals: approximately 1,789 calories, 116 grams of protein, 155 grams of carbohydrates, and 82 grams of fat 

Day 5

Breakfast

• One serving of overnight oats (1/2 cup of uncooked 100% whole grain old-fashioned rolled oats, one 6-ounce container of nonfat yogurt, 7 walnut halves chopped, and 1/2 cup of sliced strawberries)

Macronutrients: approximately 368 calories, 18 grams of protein, 49 grams of carbohydrates, and 12 grams of fat

Snack

• 10 roasted unsalted almonds
• 1 medium orange

Macronutrients: approximately 153 calories, 4 grams of protein, 22 grams of carbohydrates, and 7 grams of fat

Lunch

• One large (170 grams) slice of cheese pizza
• 1 large garden salad (3 cups mixed greens, 2 tablespoons balsamic vinaigrette)

Macronutrients: approximately 543 calories, 21 grams of protein, 64 grams of carbohydrates, and 23 grams of fat

Snack

• 1 medium banana
• 1 tablespoon of peanut butter

Macronutrients: approximately 199 calories, 5 grams of protein, 31 grams of carbohydrates, and 8 grams of fat

Dinner

• Fish tacos (3 ounces of broiled or grilled tilapia, shredded cabbage, salsa, and 1 ounce of shredded cheese divided between two 4-inch corn tortillas)
• One ear of corn on the cob

Macronutrients: approximately 427 calories, 35 grams of protein, 44 grams of carbohydrates, and 15 grams of fat

Snack

• 0.5-ounce piece of 70% dark chocolate

Macronutrients: approximately 85 calories, 1 gram of protein, 7 grams of carbohydrates, and 6 grams of fat

Daily Totals: approximately 1,774 calories, 83 grams of protein, 216 grams of carbohydrates, and 71 grams of fat

Day 6

Breakfast

• One 100% whole wheat English muffin topped with 2 tablespoons of peanut butter
• 1 cup of mixed berries

Macronutrients: approximately 387 calories, 14 grams of protein, 50 grams of carbohydrates, and 18 grams of fat

Snack

• 1/4 cup unsweetened dried fruit
• 10 unsalted roasted almonds

Macronutrients: approximately 157 calories, 3 grams of protein, 31 grams of carbohydrates, and 4 grams of fat

Lunch

• Turkey sandwich (2 ounces of turkey, lettuce, tomato, and mustard on two slices of 100% whole wheat bread)
• 3 cups of mixed greens topped with 2 tablespoons of vinaigrette dressing

Macronutrients: approximately 414 calories, 22 grams of protein, 37 grams of carbohydrates, and 20 grams of fat

Snack

• 1 ounce of Swiss cheese
• 1 medium apple

Macronutrients: approximately 205 calories, 8 grams of protein, 26 grams of carbohydrates, and 9 grams of fat

Dinner

• Two servings of quinoa stuffed chicken roll-ups
• 2 cups of steamed broccoli

Macronutrients: approximately 375 calories, 58 grams of protein, 25 grams of carbohydrates, and 7 grams of fat

Snack

• Eight low-sodium 100% whole grain crackers
• One tablespoon of almond butter

Macronutrients: approximately 258 calories, 7 grams of protein, 29 grams of carbohydrates, and 14 grams of fat

Daily Totals: approximately 1,795 calories, 112 grams of protein, 197 grams of carbohydrates, and 72 grams of fat

Day 7

Breakfast

• One 6-ounce container of nonfat yogurt
• 1 cup of sliced strawberries
• 7 walnut halves chopped 
• 1/2 cups unsweetened ready-to-eat 100% whole wheat cereal

Macronutrients: approximately 294 calories, 15 grams of protein, 38 grams of carbohydrates, and 11 grams of fat

Snack

• One large hard boiled egg
• 1 cup of grapes

Macronutrients: approximately 182 calories, 7 grams of protein, 28 grams of carbohydrates, and 6 grams of fat

Lunch

• 1 1/2 cups of turkey chili (Brown one pound of lean ground turkey in one tablespoon of olive oil, chopped onions, and minced garlic, add three tablespoons chili powder, one teaspoon of cumin, 1/2 teaspoon of salt, then add one 28-ounce can low-sodium crushed tomatoes, one 15-ounce can of low-sodium kidney beans, 1 1/2 cups low-sodium chicken broth and simmer for 30 to 45 minutes)
• Large salad (3 cups of mixed greens with 2 tablespoons of vinaigrette)

Macronutrients: approximately 436 calories, 34 grams of protein, 38 grams of carbohydrates, and 18 grams of fat

Snack

• 1 ounce of unsalted pretzels
• 2 tablespoons of unsalted mixed nuts

Macronutrients: approximately 211 calories, 6 grams of protein, 27 grams of carbohydrates, and 10 grams of fat

Dinner

• 3 ounces roasted pork loin
• 1/2 cup of unsweetened applesauce
• 1 cup of green beans sauteed in 1 teaspoon of olive oil
• 1 cup of whole-grain bulgur pilaf

Macronutrients: approximately 429 calories, 29 grams of protein, 44 grams of carbohydrates, and 17 grams of fat

Snack

• 1 medium chocolate chip cookie
• 1 cup of nonfat milk

Macronutrients: approximately 231 calories, 10 grams of protein, 32 grams of carbohydrates, and 8 grams of fat

Daily Totals: approximately 1,781 calories, 101 grams of protein, 209 grams of carbohydrates, and 69 grams of fat

Example 1800 Calorie Meal Plan

144.8g Carbs   99.4g Fat   93.5g Protein  

Meal Summary	Ingredients	Directions
Breakfast612.8 Calories | 80.1g Carbs | 18.6g Fat | 30.2g Protein 1 Burrito Breakfast Burrito 612.8 Calories | 80.1g Carbs | 18.6g Fat | 30.2g Protein	Breakfast Burrito scaled to 1 Burrito 1 extra large Egg 2 tbsp Salsa 1/4 cup Brown rice 1 tortilla Tortillas 0.2 cup, sliced Red bell pepper 1/2 oz Cheddar cheese 2 slice oval Sliced ham	Breakfast Burrito Cook rice according to package directions (usually around 20 minutes).   While rice is cooking, chop bell pepper, shred cheese, and chop ham into smaller pieces. Set aside.  When rice is done cooking, crack egg into a bowl and scramble with a fork. Add egg to a nonstick cooking pan and cook over medium-low heat, stirring frequently until egg is scrambled and cooked through, about 2-3 minutes approximately.  Combine cooked rice, egg, cheese, bell pepper, ham, and salsa in tortilla. Wrap up and serve.
Lunch645.9 Calories | 56.4g Carbs | 38.0g Fat | 29.7g Protein 1 serving Cool Summer Cucumber and Tomato Toss 91.6 Calories | 6.4g Carbs | 7.0g Fat | 1.2g Protein 1 fruit (201 g) Avocados 321.6 Calories | 17.1g Carbs | 29.5g Fat | 4.0g Protein 1 serving Yogurt & Mango 232.7 Calories | 32.9g Carbs | 1.5g Fat | 24.5g Protein	Cool Summer Cucumber and Tomato Toss scaled to 1 serving 1/4 large Cucumber 1/2 large whole Tomatoes 1/2 tbsp Balsamic vinegar 1/2 tbsp Olive oil 1/4 dash Salt 1/4 dash Pepper Avocados 1 fruit Avocados Yogurt & Mango scaled to 1 serving 1 cup, sliced Mangos 8 oz Nonfat greek yogurt	Cool Summer Cucumber and Tomato Toss Place cucumber and tomatoes in a bowl. Pour in olive oil and balsamic vinegar. Season with salt and pepper. Toss gently to coat. Refrigerate until ready to serve.  Yogurt & Mango Cut up mango and mix into yogurt. Enjoy!
Dinner556.5 Calories | 8.2g Carbs | 42.8g Fat | 33.6g Protein 1 burger Lettuce wrapped cheeseburger 556.5 Calories | 8.2g Carbs | 42.8g Fat | 33.6g Protein	Lettuce wrapped cheeseburger scaled to 1 burger 3/16 tsp Vegetable oil 1/3 lb Ground beef 1/16 tsp Salt 3/16 tsp Pepper 3/16 tsp, ground Oregano 13/16 tbsp Ketchup 1/3 medium whole Tomatoes 2 leaf, large Lettuce 1 slice Cheddar cheese 2/3 tbsp Light mayonnaise 1/2 tsp Pickle relish	Lettuce wrapped cheeseburger Heat your grill or skillet on medium heat and add a the oil.  In a small bowl, mix together half of the ketchup, the mayo, pickle relish, and just a dash of the salt and pepper, then stick it in the fridge.  In a large bowl, mix together the beef, oregano, and the rest of the salt, pepper, and ketchup.  Divide the mixture into 6 sections (or one for each serving you’re making), and roll each piece into a ball then press down flat for 6 burgers.  Place each burger on your grill/pan and cook for approximately 3-4 minutes on each side. Avoid pressing down on the burgers as this dries them out a bit. Once you flip the burger, add your cheese to the top cooked side.  Once you have cooked all your burgers and removed them from the pan, assemble them. Chop the tomato, then place 1 cheeseburger on the lettuce leaf, top with 2 slices of tomato, a spoonful of spread, then wrap top to bottom with another lettuce leaf.

What Does an 1800-Calorie Diabetic Diet Look Like?

First, it’s important to note not every meal plan works for every person. For some people, the total amount of carbohydrates in this meal plan may seem too much. Some people with diabetes benefit from eating a lower carbohydrate diet.

This particular meal plan was made for people looking to eat an 1,800-calorie diet. In it, you’ll find three carbohydrate-controlled meals, one snack, and one dessert, totaling about 1,800 calories.

Carbohydrate Recommendations

Individuals with diabetes should get about half of their calories from carbs. In an 1800-calorie diet, about 900 calories can come from carbs.

Calorie Recommendations

Before searching for meals and meal plans, it is wise to determine how many calories and carbohydrates you need to reach your weight and blood sugar goals. Individual needs vary, so if you haven’t already, set up a meeting with a registered dietitian or certified diabetes educator to get an idea of your ideal caloric and carbohydrate intake.

Diabetes-Friendly Breakfast

Smoothies can be protein and vitamin-rich. When made with the right ingredients, they taste good and are a quick, filling breakfast option.

Breakfast smoothie (combine and blend until smooth):

• 1 cup unsweetened coconut milk
• 3/4 cup mixed berries
• 2 scoops protein powder
• 1 tablespoon flaxseed oil
• 1/2 cup dried coconut
• 1/4 teaspoon cinnamon
• 1/4 teaspoon vanilla extract

Nutrition facts: 560 calories, 27 g carbohydrate, 36 g saturated fat, 10 g sugar, 12 g fiber, 46 g protein

Diabetes-Friendly Lunch

Corn, Tomato, and Avocado Salad:

• 1 cup chopped lettuce (spinach, mixed greens, romaine)
• 1 cup diced tomato
• 1/2 cup corn (roasted and cut from the cob or use frozen)
• 1/2 fresh avocado (diced)
• 1 teaspoon olive oil with balsamic vinegar
• 4 ounces of cooked chicken breast

Toss roasted corn, tomato, salad dressing, chicken, and avocado together while the corn is still warm. This will slightly melt the avocado and create a creamier dressing. Chill and serve over lettuce.

Drink 8 to 12 ounces of ice water with sliced lemon.

Nutrition facts: 538 calories, 24.8 g carbohydrate, 32 g fat, 5.2 g saturated fat, 4.9 g sugar, 40 g protein, 11 g fiber

Diabetes-Friendly Dinner

Grilled Chicken and Broccoli with Brown Rice 

• 1 pre-packaged chicken breast (about 4 ounces, or you can also try salmon or lean beef)
• 2 teaspoons olive oil
• 1 teaspoon garlic powder
• 1 pinch black pepper
• 2 cups raw broccoli cut into spears (can substitute for frozen or another non-starchy vegetable)
• 2/3 cup cooked long-grain brown rice
• 3/4 cup of berries with 2 teaspoons of unsweetened whipped cream

Rub chicken breast with olive oil and sprinkle with black pepper and garlic powder, and grill. Place broccoli in a microwave-safe bowl, pour a little water over the top and cover with plastic wrap. Microwave for 3-5 minutes, or until soft.

If you’d prefer not to use your microwave, steam broccoli in a saucepan with a small amount of water. Add a teaspoon of lemon juice and garlic powder for flavor. Cook rice as per package instructions.

Savor the fruit and cream for dessert.

Nutrition facts: 615 calories, 62 g carbohydrate, 12 g fat, 5.2 g saturated fat, 5.8 g sugar, 53 g protein, 11.3 g fiber

Simple Snack Ideas

Try snacking on:

• 15 baby carrots or 1 small apple
• 1 hard-boiled egg or 1 ounce of popcorn

Nutrition facts: 138 calories, 12.6 g carbohydrate, 5.1 g fat, 1.5 g saturated fat, 8 g sugar, 7.5 g protein, 4.5 g fiber

How to Know if Your Meal Plan Is Working

A good way to check to see if your meal plan works for you is to test your blood sugar before and two hours after a meal. Check to see how much your blood sugar has risen two hours after the start of your meal and compare your level to your recommended targets.

PSORIASIS MEAL PLAN (1800 CALORIES)

Our popular sample psoriasis diet meal plans have lent themselves to DermaHarmony’s creation of an additional free sample set of meals, our 1800-calorie psoriasis diet meal plan. We continue to offer our meals for a 14-day period knowing that if you can change the way you eat you can help alleviate skin conditions such as psoriasis and other skin diseases. Adequate nutrition and body cleansing through a proper diet is a main step to healing yourself.

The psoriasis diet principles include:

• A plant-based, whole foods diet.
• Variety and rotation instead of daily consumption of the same foods.
• Elimination of alcohol and soda.
• Elimination of synthetic edibles – those with with artificial ingredients (boxed and fast foods, trans fats, and artificial sweeteners like aspartame and Splenda).

1800 CALORIES PER DAY

• Breakfast: ~400 calories
• Midmorning snack: ~150 calories
• Lunch: ~600 calories
• Midafternoon snack: ~150 calories
• Dinner: ~500 calories

DAY ONE

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 3/4-cup blackberries
• 3/4-cup blueberries
• 1 tsp ground organic flaxseeds
• 1 Tbsp peanut butter
• 1 small apple
• Stevia to sweeten

Midmorning snack

• 2 Tbsp raisins
• 8 walnut halves

Lunch

• 1 cup cooked brown rice
• 2 cups steamed mixed vegetables
• 4 oz baked wild salmon
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices

Midafternoon snack

• 1 cup raw vegetables
• 2 Tbsp hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 2 Tbsp sunflower seeds
• 1 Tbsp cran-raisins
• 8 large olives
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 10 dark purple grapes

DAY TWO

Breakfast

• 1/2-cup dry quinoa cereal (then boil it with water)
• 1 tsp ground organic flaxseeds
• 2 Tbsp raisins
• Cinnamon
• Stevia to sweeten

Midmorning snack

• 1/2-cup applesauce

Lunch

• 1 cup cooked brown rice pasta
• 2 Tbsp basil pesto
• 1/2-cup baked sweet potato cubes
• 2 cups grilled nonstarchy vegetables
• 1 Tbsp pine nuts

Midafternoon snack

• 1 cup raw vegetables
• 1 tablespoon almond butter

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• 6 small cubes of mango
• Freshly-squeezed lemon juice
• Sea salt
• Mild spices

DAY THREE

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp organic ground flax seeds
• 1 cup raspberries
• Stevia to sweeten
• 1/2 large pear
• 1 Tbsp roasted tahini

Midmorning snack

• 1 banana

Lunch

• 3 tacos made with:
• 3 corn tortillas
• 1 cup nonfat “refried” pinto beans
• Sliced greens, onion, and cilantro
• 3 avocado slices

Midafternoon snack

• 1 cup sugar snap peas
• 5 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 2 oz wild salmon
• Red onion slices
• 6 small brown rice crackers
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Mild spices
• 1 cup pineapple cubes

DAY FOUR

Breakfast

• 1 cup cooked brown rice cream
• 1 tsp organic flaxseeds
• 1 cup almond milk
• 2 Tbsp raisins
• Cinnamon
• Stevia to sweeten
• 1 Tbsp cashew butter
• 1/2 banana

Midmorning snack

• 1 small orange

Lunch

• 1 cup cooked brown rice
• 4 oz grilled organic white chicken
• 2 cups grilled nonstarchy vegetables
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 2 medium apricots

Midafternoon snack

• 1 cup baby carrots
• 2 tablespoons hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 1 Tbsp dried cherries
• 1 Tbsp olive oil
• Balsalmic vinegar
• 3 prunes

DAY FIVE

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• 1 cup pineapple chunks
• Stevia to sweeten
• 1 small apple
• 1 Tbsp walnut butter

Midmorning snack

• 1-1/2 cups watermelon

Lunch

• 2 brown rice cakes with sea vegetables
• 2 Tbsp almond butter
• 2 Tbsp 100% fruit spread
• 1 small apple
• 17 small grapes

Midafternoon snack

• 1 cup sugar snap peas
• 5 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 2 oz wild salmon
• 3/4-cup blueberries
• 1 Tbsp olive oil
• Balsalmic vinegar
• 1/2-cup strawberries

DAY SIX

Breakfast

• 2 poached organic eggs
• 3 cups organic spinach
• 2 tsp olive oil for sautéing the spinach
• Red onion slices
• 1 large grapefruit

Midmorning snack

• 6 cherries

Lunch

• Nachos made with:
• 15 large organic corn tortilla chips
• 1 cup nonfat “refried” beans
• 1 oz organic cheddar cheese
• Diced lettuce, onions, cilantro
• 3 slices avocado

Midafternoon snack

• 1 cup celery sticks
• 1 Tbsp peanut butter

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 3/4-cup blueberries
• Red onion slices
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 10 small grapes

Weekend Treat

• 3 cups plain organic popped popcorn
• Tossed in:
• 1 Tbsp olive oil
• Sea salt
• Herbs

DAY SEVEN

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• 3 medium prunes
• Stevia to sweeten
• 3 rings dried apricot
• 1 Tbsp sunflower seed butter

Midmorning snack

• 24 cherries

Lunch

• 1 cup cooked brown rice
• 4 oz organic grilled white chicken
• 2 cups grilled vegetables
• 1 Tbsp olive oil
• Ginger and other mild spices

Midafternoon snack

• 1 cup raw vegetables
• 2 tablespoons hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 3 oz tuna
• 6 Kalamata olives
• Capers
• Red onion slices
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• Balsalmic vinegar
• 1 cup cubed cantaloupe

DAY EIGHT

Breakfast

• 1/2-cup dry quinoa cereal (then boil it with water)
• 1 tsp ground organic flaxseed
• 2 Tbsp raisins
• Cinnamon
• Stevia to sweeten

Midmorning snack

• 2 cups cubed cantaloupe

Lunch

• 1 large sushi roll with salmon, avocado, brown rice
• 1 cup miso soup
• 1 cup seaweed salad
• 1 large grapefruit

Midafternoon snack

• 1 cup raw vegetables
• 7 Brazil nuts

Dinner

• 3 cups raw leafy greens and nonstarchy vegetables
• 1/2-cup black beans
• 1/2-cup corn
• Red onion slices
• 1 Tbsp olive oil
• Raw apple cider vinegar
• Sea salt
• 2 small nectarines

DAY NINE

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• Stevia to sweeten
• 1-1/4 cup organic strawberries
• 1/2 large pear
• 1 Tbsp almond butter

Midmorning snack

• 1 cup apple cider

Lunch

• 1 cup brown rice pasta
• 3 oz grilled organic white chicken
• 2 Tbsp basil pesto
• 1 Tbsp pine nuts
• 2 cups steamed vegetables

Midafternoon snack

• 1 cup raw vegetables
• 1 Tbsp hummus

Dinner

• 2-egg omelette filled with:
• 1 oz goat cheese
• 1 cup raw organic spinach
• 2 chopped sun-dried tomatoes
• Garlic and sea salt to taste
• Side salad made with:
• 2 cups raw leafy greens
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice

DAY TEN

Breakfast

• 2 brown rice cakes with sea vegetables
• 2 Tbsp peanut butter
• 2 Tbsp 100% fruit spread
• 1/3-cup prune juice

Midmorning snack

• 2 tangerines

Lunch

• 1 cup cooked corn macaroni
• 2 oz organic melted cheddar cheese
• 2 oz grilled chicken
• 2 cups steamed broccoli

Midafternoon snack

• 1 cup baby carrots
• 5 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 3 oz tuna
• 6 Kalamata olives
• Capers
• Red onion slices
• Sea salt
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• 17 red small grapes

DAY ELEVEN

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• Stevia to sweeten
• 3/4-cup blueberries
• 3/4-cup blackberries
• 1 small apple
• 1 Tbsp cashew butter

Midmorning snack

• 1 cup applesauce

Lunch

• 1 cup organic brown rice
• 3 oz wild salmon
• 2 cups steamed vegetables
• 1 Tbsp olive oil
• Raw apple cider vinegar
• Red onion slices
• Sea salt

Midafternoon snack

• 1 cup sliced cucumbers
• 10 peanuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp pine nuts
• 1 oz goat feta chese
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• Balsalmic vinegar
• Red onion slices
• Sea Salt
• 3 prunes

DAY TWELVE

Breakfast

• 1 cup fruit juice-sweetened corn flakes
• 1/2-cup unsweetened almond milk
• 1 tsp ground organic flax seeds
• 1/2 large pear
• 1 Tbsp walnut butter

Midmorning snack

• 1 large grapefruit

Lunch

• 3 tacos made with:
• 3 organic corn tortillas
• 1 cup nonfat “refried” pinto beans
• 3 avocado slices
• Sliced greens, onion, and cilantro

Midafternoon snack

• 1 cup raw vegetables
• 2 tablespoons hummus

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 3 oz wild salmon
• 1 cup raspberries
• 1 Tbsp olive oil
• Raw apple cider vinegar, sea salt, mild spices
• 3/4-cup pineapple

DAY THIRTEEN

Breakfast

• Rotate 1 cup organic rice, soy or coconut yogurt (or kefir)
• 1 tsp ground organic flax seeds
• Stevia to sweeten
• 1 small mango
• 1 banana
• 1 Tbsp almond butter

Midmorning snack

• 2 cups cubed honeydew melon

Lunch

• Sandwich made with:
• 2 slices gluten-free bread
• 3 oz grilled organic white chicken
• Dark green lettuce, onion, and mustard
• 15 small corn chips
• 3/4-cup fruit sorbet

Midafternoon snack

• 1 cup sugar snap peas
• 7 Brazil nuts

Dinner

• 4 cups raw leafy greens and nonstarchy vegetables
• 1 Tbsp walnuts
• 1 Tbsp cran-raisins
• 1 Tbsp olive oil
• Fresh-squeezed lemon juice
• Sea salt
• Mild spices
• 3 prunes

Weekend Treat

• 3 cups popped organic popcorn
• Tossed in:
• 1 Tbsp olive oil
• Sea salt
• Herbs

DAY FOURTEEN

Breakfast

• 1 cup cooked brown rice cream
• 1 cup unsweetened almond milk
• 1 Tbsp dried cherries
• 1 tsp ground organic flax seeds

Midmorning snack

• 2 cups fresh papaya

Lunch

• 2 brown rice cakes with sea vegetables
• 2 Tbsp peanut butter
• 2 Tbsp 100% fruit spread
• 1 small apple
• 17 red grapes

Midafternoon snack

• 1 cup celery sticks
• 2 Tbsp hummus

Dinner

• 3 oz grilled tilapia
• 1 cup organic brown rice
• 2 cups grilled nonstarchy vegetables
• 1 Tbsp olive oil for grilling fish and vegetables
• Fresh-squeezed lemon juice
• Mild spices

Meals or snacks within one day can be interchanged, so breakfast could be lunch or dinner. However, when swapping meals/snacks, be sure to account for the total calories allotted per meal/snack and budget accordingly.