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SAMPLE MEAL PLANS
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The meal plans presented here are intended to provide you with a good reference for what a normal meal plan may look like. Your dietary needs may be more or less, depending on your height, weight, health status, and energy level. Ideally, you should consult with a nutritionist before deciding to follow a specific diet. Some of the meal plans were contributed by members of Joy Project Online (our message boards). However, ALL meal plans were designed by a registered dietitician or nutritionist, or taken from publications of the American Dietetics Association.
For descriptions of normal servings sizes and other info on 'normal eating', click here

1800 CALORIE PLAN
This is a meal plan based on an 1800 cal per day diet. Your needs may be more or less, depending on your height, weight, health status, and energy level.
Breakfast
- 1 serving dairy
- 1 serving fruit
- 1 serving other carbs

Morning Snack

- 1 serving fruit

Lunch
- 1 serving protein
- 2 servings other carbs
- 1 vegetable serving
- 1 serving fat

Afternoon Snack
- 1 carb
- 1 veggie

Dinner
- 1 serving protein
- 1 serving dairy
- 1 serving veggie
- 2 servings other carbs
- 1 serving fat

Evening Snack
- 1 serving fruit
- If still hungry, add one serving protein or dairy
Also, add one or two additional servings of fat each day to meal(s) of choice



A SAMPLE OF A MEAL PLAN FOR THE VERY BEGINNING STAGES OF RECOVERY
Note from the original contributor: This was the meal plan I was on for my 1st wk in PHP. (Note: It will be changing often/weekly to meet my needs).
Breakfast
- 1 dairy
- 1 starch
- 1 fruit/juice

Snack
- Boost Plus

Lunch
- 2 starch
- 2 protein
- 1 veg/salad
- 1 fat

Snack
- Boost Plus

Dinner
- 2 starch
- 2 protein
- 1 veg/salad
- 1 fat

Snack
- 1 dairy
- 1 fruit/juice
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2000 CALORIE MEAL PLAN
Breakfast
- Skim milk, 1 cup
- Cheerios, 1 cup
- Bagel 1/2
- Cherry jam 1 tbsp
- Margarine 1 tsp

Lunch
- Chicken breast roasted 2 oz
- Wheat bread 2 slices
- Mayonnaise 1 tsp
- Raisins 1/2 cup
- Cranberry juice 1-1/2 cups
- Banana 1

Snack
- Oatmeal-raisin cookies 3
- Fruit Yogurt 1 cup

Dinner
- Broiled beef sirloin 3 oz
- Romaine lettuce 1 cup
- Italian dressing 2 tsp
- Green beans 1 cup
- Skim milk 1/2 cup

17% protein (85g) 63% carbohydrate (315g) 20% fat (44g)
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Breakfast
- 1 fruit
- 1 protein
(1 protein= 7 grams)
- 2 grains
- 1 milk
- 1 fat
An example of a breakfast on this plan would be:
- 4 oz juice (fruit)
- Cheerios (1grain)
- Toast (my other grain)
- 2 tbspn Peanut Butter (protein + fat)
- 8 oz Skim millk
10:00 SNACK:
- Fruit- such as 4 oz juice

Lunch
- 3 Proteins (21 grams)
- 2 grains
- 1 fruit
- 1 veggie
- 1 fat
Example for lunch:
- 5-6 slices fake turkey lunch meat (veggie here) (protein)
- 2 slices bread (white never counts, nor some wheat) (grains)
- 4 oz juice, although at the hospital they make me eat a fruit cup (fruit)
- 4-6 cherry tomatoes (veggie)
- 1 slice cheese (fat)

2:00 Snack
- 1 grain- example: 3/4 c. cheerios or 4 grahm crackers

Dinner:
- 3 Proteins
- 2 Grains
- 1 Veggie
- 1 Fat
- 1 Milk
Example for dinner:
- Boca burger (protein)
- 2 slices of bread or a bun (grains)
- 4-6 cherry tomatoes (veggie)
- 2% Milk (fat and a milk)

8:00 Snack
- fruit/juice
Also, Ensure as needed
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Note from the original contributor: this mealplan is for maintence w/ dancing a few hours a day
Breakfast

- 1 oz protein
- 2-3 grains
- 1 fruit
- 3 fats
- 1 milk

10 am Snack:
- 1 fruit
- 20 oz gatorade

Lunch

- 3 oz protein
- 2 grains
- 1 veggie
- 3 fats
- 1 milk

2 pm Snack
- 1 grain
- 20 oz gatorade

Dinner
- 3 oz protein
- 2 grains
- 1 veggie
- 1 fruit
- 3 fats
- 1 milk
- 1 dessert

8 pm Snack
- 1 fruit
- 20 oz gatorade
2 ensure plus throughout the day
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1500 CALORIE MEAL PLAN
More sample daily menus, taken from a Nutrition textbook
Breakfast
- Skim milk, 1 cup
- Cheerios 1/2 cup
- Bagel 1/2
- Cherry jam 2 tsp
- Margarine 1 tsp

Lunch
- Roasted Chicken Breast, 2 oz
- Fig 1
- Skim milk 1/2 cup
- Banana 1

Snack
- Oatmeal-raisin cookie 1
- Fruit Yogurt 1 cup

Dinner
- Spaghetti w/meatballs 1 cup
- Romaine lettuce 1 cup
- Italian dressing 2 tsp
- Green beans 1/2 cup
- Cranberry juice 1-1/2 cups

18% protein (68g) 64% carbohydrate (240g) 19% fat (32g)
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Breakfast
- 2 grains
- 1 fruit
- 1 protein
- 1 dairy
- 1 fat (12/28/
- 4 oz. fruit juice

Snack
- grain
- Ensure

Lunch
- 2 grains
- 3 oz. protein
- 1 fruit
- 1 veggie
- 1 fat

Snack
- 1 fruit
- 20 oz. gatorade

Dinner
- 2 grains
- 3 oz. protein
- 1 fat
- 1 veggie
- 1 dairy
- 1 dessert

Snack
- 1 fruit
- 1 ensure
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