So...What Does 1800 Calories Per Day Look Like?

	Breakfast	Snack	Lunch	Snack	Dinner	Snack
MONDAY	1 cup Bran Flakes 8 ounces skim milk 1 small banana 8 ounces water	1 slice whole wheat bread 1 ounce meat 1 tsp mayo 8 ounces water	1 cup lettuce with 1 tbsp dressing 2 ounces chicken 1 cup sweet potato ½ cup green beans 8 ounces skim milk or water	1 large apple 1 tbsp peanut butter 8 ounces water	3 ounce pork loin chop 1 cup broccoli 6 ounce baked potato with 1 tsp butter 8 ounces water or unsweet tea	6 ounces non-fat yogurt ¼ cup granola without sugar 8 ounces water
TUESDAY	2 slices whole wheat toast 2 tbsp. peanut butter 1 ¼ cup strawberries, blueberries, raspberries 8 ounces water	3 sugar free graham cracker squares 8 ounces skim milk or water	2 eggs scrambles with ½ cup fresh mushrooms, bell peppers, and onions 2 6 inch whole wheat tortillas 1 cup fruit 8 ounces water	16 teff or whole wheat crackers with 1 ounce low fat hard cheese such as sharp cheddar ½ ounce almonds or walnuts 8 ounces water	3 ounces chicken breast 2/3 cup brown rice or quinoa with ½ cup water chestnuts and ½ cup carrots 1 cup sliced tomato 8 ounces water or unsweet tea	2/3 cup Fiber One Cereal with 8 ounces skim milk
WEDNESDAY	2 4inch whole wheat pancakes with 1 tbsp. peanut butter and 2 tsp sugar free jelly ½ cup apricots or prunes 4 ounces of light orange juice or 8 ounces water	½ whole wheat bagel with 1 tbsp fat free cream cheese 8 ounces skim milk or water	2 ounces roast beef with 1 tbsp fat free mayo on 2 slices whole wheat bread 1 cup asparagus 1 tsp margarine 8 ounces water	9 whole grain tortilla chips with ¼ cup sugar free salsa 8 ounces water	3 ounces round steak ½ cup brown rice with 1 tsp butter 1 cup cooked carrots 1 kiwi 8 ounces water or unsweet tea	3 cups popcorn without butter 8 ounces skim milk
THURSDAY	1 cup oatmeal 8 ounces skim milk or almond milk 1 small orange	6 whole wheat/ whole grain crackers with 2 tbsp peanut butter 8 ounces water	2 tacos, whole grain tortillas with ½ ounce of ground beef, cheddar cheese, lettuce, tomato, green pepper, and salsa 1/3 cup brown rice ½ fresh pear 8 ounces water	6 ounces non-fat yogurt 8 ounces water	Spaghetti: 1 cup whole wheat pasta, ½ red sauce (no sugar added), 3 turkey meatballs 1 cup carrot and broccoli cooked 8 ounces skim milk, unsweet tea, or water	Trail Mix: 10 peanuts, 4 pecan halves, 2 tbsp raisins, ¾ cup whole grain cheerios 8 ounces milk
FRIDAY	2 slices whole grain cinnamon toast with 2 tsp butter 1 cup cantaloupe 8 ounces skim milk	1 cup non-fat yogurt or fat free cottage cheese 8 ounces water	1 cup beef and bean chili 1 cup carrots and celery with 2 tbsp peanut butter 8 ounces skim milk or water	17 grapes 8 ounces water	3 ounces fish (tuna or salmon) 6 ounces brown rice or quinoa 1 cup green beans ½ cup salad with vinaigrette dressing 8 ounces water or unsweet tea	1 small nectarine or 4 ounces fat free hard cheese 8 ounces water
SATURDAY	2 slices whole grain French toast 8 pecan halves 1 tbsp sugar free syrup 8 ounces skim milk or almond milk	½ whole wheat / whole grain English muffin 1 tbsp peanut butter 4 ounces skim milk or 8 ounces water	Chicken kabob with 1 ½ cups of mixed grilled peppers, onions, mushrooms and ½ cup pineapple 1 cup brown / wild rice 8 ounces water	1 large apple with 2 tbsp peanut butter 8 ounces water	3 ounce lean ground beef patty on a whole wheat bun 1 ¼ cup watermelon 1 cup lettuce with radishes and peppers 2 tbsp fat free salad dressing 8 ounces water or unsweet tea	¼ cup fat free cottage cheese with ½ cup fresh peaches, diced
SUNDAY	2 scrambled eggs with ¼ cup fat free shredded hard cheese 2 slices whole grain toast ½ low fat, sugar free orange juice or 8 ounces water	1 slice whole wheat raisin bread with 1 tbsp fat free cream cheese 8 ounces water	Taco salad with 1 ½ cups lettuce, ½ cup each of tomato, peppers, fat free black beans, corn ¼ cup salsa 1 ounce fat free hard cheese, 17 tortilla chips 8 ounces water	Sugar free jello with ½ cup banana 8 ounces water	3 ounces of turkey tenders ½ sweet potato ½ cup green beans ¾ cup blueberries or raspberries 8 ounces skim milk, water or unsweet tea	8 ounces skim milk 1 fiber one cookie