The Meal Deal: What 1800 Calories Looks Like

So we all know by now that to lose a pound you must burn 3,500 calories. And we know that the most effective way to do this is to combine a workout program with healthy eating habits. Now that could mean something different for each of you – maybe you need to eat 1,500 calories or less a day, or maybe it's more like 2,200 – 2,500. Your number will depend on your age, height, weight, and activity level. To get an idea of how many calories you should eat every day, visit www.freedieting.com/tools/calorie_calculator.htm. Hurry up, I'll wait...

Ok now that you've got your number, how does that translate into food preparation? This is a question I get asked weekly. So to help out I'm giving you an example of what 1,800 calories looks like. Keep in mind you'll need to add or subtract a couple hundred calories (a snack or two) to reach your daily goal. Try to make your calories count by eating whole grains, quality protein (lean meat, eggs, Greek yogurt, whey protein powder, etc.), lots of veggies and fruit, and avoiding trans fats and sugary snacks and drinks. Allow yourself the occasional guilty pleasure but try to follow the rule of eating healthy 90% of the time, which translates into about one cheat meal and one cheat snack a week. Very doable! Now go forth and meal plan!

BREAKFAST

2 eggs cooked however you prefer them. Use Pam no-calorie cooking spray and season lightly with salt, pepper, or any herbs you might like  (leave the yolks in, don't make me lecture you about wasting the most nutritious part of the egg!)

1 piece whole-wheat toast between 70 and 110 calories

1 piece or ½ cup of fruit

1 cup coffee w/skim or almond milk and 1 teaspoon sugar (or drink green tea)

Or...

1 serving Kashi cereal with 6+ grams of protein

1 piece or ½ cup of fruit

1 cup coffee w/ skim or almond milk and 1 teaspoon sugar (or drink green tea)

Calories: 330-420

Snack

0% Greek yogurt w/ pineapple chunks or other fruit. Or choose a granola or protein bar under 120 calories.

Calories: 120

LUNCH

Salad made with dark leafy greens, chickpeas, albacore tuna or chicken breast, chopped peppers, sunflower seeds, ½ tablespoon olive oil and red wine vinegar for dressing.

Calories: About 400

Snack

Plain whole-wheat toasted English muffin w/ 1 tsp light butter (I use Smart Balance w/ Flax Oil)

Or...

Whey protein shake under 180 calories (My fave is Premium Nutrition in Chocolate – found at Costco)

Calories: 110-180

DINNER
Depending on how you've done throughout the day, your dinner should consist of 400 – 650 calories. I'm typically starving by the end of the day after a full work day of training others and working out mid-afternoon. This is a typical dinner for me, substitute as you see fit.

Grilled or baked salmon (make a fist with your hand, a serving size is the size of the top of your hand), steamed zucchini squash and broccoli/cauliflower, or roasted asparagus or green beans, 1 cup quinoa made with low-sodium chicken bullion.

Calories: 500

Snack

1 graham cracker (1 whole sleeve) with 1 tbsp natural peanut butter (or swap out the peanut butter for 1 piece dark chocolate if you prefer).

Calories: 160