Ideal Calorie Meal Plans

(Note to readers: Always consult with your health provider on any dietary or health changes before acting out on them. Your health provider could advise on the best possible course and may or may not go with these plans.)

Hello everyone, Jessy here with the second part of the calorie intake plan. Here is an average idea of what the meal plans should look.
When you finished with calculating your daily calorie intake, you would match it up closely to a suitable meal plan that can work out for you.
Their are five different plans for the different calorie ranges: 1200, 1500, 1800, 2000, and 2200.

Again, this is all ideal of what can be used and follow.

(Reference Note: "My One Day: A Ready-Set-Go Guide for Healthy Living," from TOPS Club Inc. pages 12-21).

1200 Calorie Intake (23 food exchange cards)
Breakfast:                                                               Lunch:
1 Starch                                                                  1 Starch
1 Fruit                                                                    1 Fruit
1 Milk                                                                     1 Non-starchy Vegetable
1 Protein                                                                2 Protein
1 Fat                                                                       1 Fat

Supper:                                                                  Snack:
2 Starches                                                              1 Fruit
1 Non-starchy Vegetable                                        1 Milk
2 Proteins
2 Fats

1500 Calorie Intake (29 food exchange cards)
Breakfast:                                                               Lunch:
2 Starches                                                               1 Starch
1 Fruit                                                                    1 Fruit
1 Milk                                                                    2 Non-starchy Vegetables
1 Protein                                                                2 Proteins
1 Fat                                                                      2 Fats

Supper:                                                                 Snack:
2 Starches                                                             1 Starch
2 Non-starchy Vegetables                                     2 Fruit
2 Proteins                                                             1 Milk
2 Fats

1800 Calorie Intake (34 food exchange cards)
Breakfast:                                                               Lunch:
2 Starches                                                               2 Starch
1 Fruit                                                                    2 Fruit
1 Milk                                                                    1 Non-starchy Vegetables
1 Protein                                                                2 Proteins
1 Fat                                                                      2 Fats

Supper:                                                                 Snack:
2 Starches                                                             2 Starch
2 Non-starchy Vegetables                                     2 Fruit
2 Proteins                                                             1 Milk
2 Fats                                                                   1 Non-Starchy Vegetable
                                                                            2 Fats
2000 Calorie Intake (37 food exchange cards)
Breakfast:                                                               Lunch:
2 Starches                                                               3 Starch
1 Fruit                                                                    2 Fruit
1 Milk                                                                    1 Non-starchy Vegetables
1 Protein                                                                2 Proteins
1 Fat                                                                      2 Fats

Supper:                                                                 Snack:
3 Starches                                                             2 Starch
2 Non-starchy Vegetables                                     2 Fruit
3 Proteins                                                             1 Milk
2 Fats                                                                   1 Non-Starchy Vegetable
                                                                            2 Fats

2200 Calorie Intake (41 food exchange cards)
Breakfast:                                                               Lunch:
2 Starches                                                               3 Starch
1 Fruit                                                                    2 Fruit
1 Milk                                                                    3 Non-starchy Vegetables
1 Protein                                                                2 Proteins
2 Fat                                                                      2 Fats

Supper:                                                                 Snack:
3 Starches                                                             3 Starch
3 Non-starchy Vegetables                                     2 Fruit
3 Proteins                                                             1 Milk
2 Fats                                                                   1 Non-Starchy Vegetable
                                                                            2 Fats
Also, allow daily three free food exchanges that doesn't fully go with the counts. EX: Coffee, Teas, etc.

Now, the ideal way to keep track is with charts close to the refrigerator or up on the cabinet door above the stove to help with reminders of how much to consume daily.
Plus, using a journal to write out what you have daily to be sure you stay within your calorie range helps. But, you could also use apps on your phone to keep track, such as, Lose It!, FitBit, MyFitnessPal, etc.

Calorie Cards

I use cards to assist me and help me out with keeping track of my daily intake. Now, these cards I have received through my TOPS chapter, while we were refreshing over the food exchange back in January.

Now, its actually easy to make your own cards. Take a few index cards, cut them in half. Following the calorie intake numbers for each meal and mark them. you can use an envelope in your date book or journal and move them to another envelope stating used, til the end of the day and start over the following day.

I really enjoy using this tracking system as well as the cards and my FitBit app that I use on my phone. This is a more convenient way to prevent over eating or mindless snacking, like I used to do when I was younger.

If there are any questions or concerns, feel free to reach out to your health provider for more information.
And all so, feel free to leave me a comment and let me know what you think and what you would enjoy seeing me cover next time.

Have a good day/night!!