Healthy Meal Plans
Eating according to the predetermined menu has many benefits when trying to lose weight, gain muscles, reach some personal goal etc. When one knows what to eat days ahead, shopping for groceries can be done more easily, cheating can be minimized or entirely avoided and cooking can be done on time - when on diet, you don't want to cook or do grocery shopping on empty stomach!
On the other hand, when someone mentions diet, people think on being starved almost to death by tasteless foods and beverages.
When trying to lose weight, key issue is portion control - plain and simple. That is why weighing foods before cooking is important - this also takes some time and after some time can be boring. But, food log, when food is properly measured, don't lie.
Cheat meals or not?
Cheat meals are very important when on calorie restricted diet - they help us keep sanity and endure being on a diet.
Supplements on a Diet
Supplements can be very useful when dieting. They can help us in:
- increasing energy levels and feeling satiated while being hungry - Dieting Pills,
- avoiding various deficiencies - Vitamin and Mineral Supplements,
- organizing daily nutrition - Whey Protein Supplementation, Meal Replacement Powders, BCAA Supplementation,
- treating certain health issues - Joint Support Supplements,
etc.
Anyway, supplements are great thing, but real food is real food!
Calculating Calories and Their Estimates
This page is about menu examples and amounts of macronutrients and calories for any given meal plan. First thing first and calculate your daily calories. Going to low with your daily calorie intake is not a good thing - body will switch to the 'starvation mode' and try to survive. That means that you will sleep more, have less energy for daily jobs and workouts and body will start to 'burn' muscles instead of fats (simplified, but keep that in mind) and sooner or later, you will burn out. Plain and simple!
Note: before going on a calorie restricted diet, be sure to check your health at your doctor's office and notify him/her about your plans and ask for advice. What ever you do, it is your responsibility.
Also, there are many other articles about cooking, organizing proper nutrition, about supplements etc. - feel free to use drop down menus on top, search on your left ...
Here are the examples of meal plans, ordered according to the amount of calories with their macronutrients and few notes.
| Calories | Protein | Carbohydrates | Fats | Fibers | Notes |
| 800 calorie diet meal plan | 130g | 30g | 20g | 14g | Only for emergencies! |
| 1000 calorie diet meal plan | 170g | 31g | 24g | 42g | Vegan Liquid Diet Meal Plan |
| 1100 calorie diet meal plan | 145g | 70g | 25g | 19g | Balanced Meal Plan |
| 1200 calorie diet meal plan | 180g | 55g | 30g | 28g | Liquid Diet Meal Plan |
| 1600 calorie diet meal plan | 210g | 100g | 40g | 27g | Mediterranean Diet Meal Plan |
| 1700 calorie diet meal plan | 180g | 130g | 52g | 40g | Balanced Meal Plan |
| 2100 calories meal plan | 190g | 210g | 55g | 55g | Balanced Meal Plan |
| 3500 calories meal plan | 390g | 320g | 75g | 54g | Time to grow ... |
All those meal plans can and should be adjusted to your needs and preferences. After all, we are all different. Also, be sure to change your meals from day to day - this will help avoid boredom and keep your sanity in check.
Cheat meals should be planed very carefully - mostly around workouts to improve your mood and speed up recovery. Just be sure not to go overboard with calories.
Healthy meal plans, sorted according to the date added or modified:
1700 Calories Per Day Meal Plan - Balanced Meal Plan
1700 calories per day meal plan is a very balanced meal plan with most calories still coming from protein, but with enough carbohydrates and fats that allow easier meal planning and is much easier to stick to, for a longer period of time.
Updated: May 10, 2021.
3500 Calories Per Day Meal Plan - Time to Grow
When it is time to bulk, one has to work out heavily and eat.
This 3500 calories per day meal plan should be used as the basis for organizing nutrition during the workout days.
Published: February 5, 2016.
2100 Calories Per Day Meal Plan - Balanced Meal Plan
This 2100 calories per day meal plan is a very balanced meal plan with calories coming closely to the 40%:40%:20% rule.
There are no supplements - not that I think that supplements are bad, I just like to chew my food, instead of drinking it in the form of pills and powders.
And yes, there are protein pancakes again ...
Published: February 5, 2016.
1600 Calories Per Day Meal Plan - Mediterranean Diet Meal Plan
This 1600 calories per day meal plan is suitable for both Mediterranean Diet and Carbohydrate Cycling Diet.
It is based on real food and this meal plan practically requires no supplements.
Published: February 5, 2016.
1200 Calories Per Day Meal Plan - Liquid Diet Meal Plan
This 1200 calories meal plan is based on Meal Replacement Powders (MRP) which requires no cooking and can be prepared in no time.
However, Liquid Diet is not an easy diet, it is not a cheap diet, but results can be great.
Published: February 5, 2016.
1100 Calorie Diet Meal Plan
1100 calorie diet meal plan is a balanced meal plan for anybody needing a menu with an increased amount of protein and reduced amount of carbohydrates and fats.
Of course, amounts of fats and carbohydrates are enough to provide enough energy and building blocks for the body to function, more or less, normally.
Published: February 5, 2016.
1000 Calories Per Day Meal Plan - Vegan Liquid Diet
This 1000 calories per day meal plan is based on vegan protein powders and is suitable for Vegan Liquid Diet.
Note that this is a very low-calorie intake unless you are really 'tiny' person, in which case you don't have to go on a calorie restricted diet at all.
Published: February 5, 2016.
800 Calories Per Day Meal Plan
As the title suggests, this is a very low-calorie diet that has enough nutrients for the human body to survive. You will lose weight, that is for sure, but you will lose plenty of water, fats, and muscles ...
But, who wants to lose muscles?
Published: February 5, 2016.
