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Meal Plan

PDF Download the complete plan (PDF, 1.16 MB)

Click on the calorie level appropriate for you from the table below. If the menu plan includes foods that you do not like, you can always substitute. See the Substitution List for foods with the same calories, protein, fat and carbs.

Table 1. Recommended Daily Calorie Intake for Men and Women Interested in Weight Loss
Women Men
1200 Calories
For most women 		1500 Calories
For most men
1500 Calories
For women who are very active or desiring to lose more than 50 pounds 		1800 Calories
For men who are very active or desiring to lose more than 50 pounds