1800 Calorie Menu

Sample 1800 Calorie Menu*

Drink lots of water throughout the course of the day. A sedentary adult in a mild environment requires 2.5 L of water daily some of which may be obtained through food, liquids like juice and metabolic processes. Estimate your body's demands for water accordingly based on your food intake (like salty foods or eating foods that contain water like fruit and vegetables), environmental temperature, exercise levels, and so on. An active person on a hot day may need to increase water intake to between 5 and 10 L.

Breakfast:

3/4 cup cornflakes or 1/2 cup cooked oatmeal	65 cal
1 cup skim milk	90 cal.
1 slice whole wheat toast or 1/2 English muffin	60 cal.
1 tsp. margarine or 1 Tbsp. reduced-fat margarine	25 cal.
1/2 grapefruit or 1/2 cup orange juice	120 cal.

AM Snack:

1/2 cup unsweetened applesauce or 1 cup honeydew melon

50 cal.

Lunch:

1 cup vegetable beef soup	78 cal.
1/2 turkey sandwich:
1 slice whole wheat bread	60 cal.
2 oz. sliced turkey breast	88 cal.
2 tsp. mayonnaise or 2 Tbsp. reduced fat mayonnaise	40 cal.
lettuce, tomato, and mustard	20 cal.
1 cup raw carrots or celery sticks	47 cal.
1 small apple	80 cal.

PM Snack:

3 cups popcorn, no fat added

75 cal.

Dinner:

A 3 oz. baked pork chop or 2 small lamb chops	198 cal.
1 cup cooked noodles, plain	213 cal.
1 whole wheat dinner roll	70 cal.
2 tsp. margarine	50 cal.
1/2 cup green beans	100 cal.
1 cup skim milk	90 cal.

Bedtime Snack:

1 cup skim milk and 10 animal crackers, or	90 + 110 cal. or
1 graham cracker and 2 Tbsp. peanut butter	30 cal. + 180 cal.

Total = 1809 calories.

References

Christian, JL, Greger, JL. Nutrition for Living (4th Ed.) Reading, MA: The Benjamin/Cummings Publishing Company, Inc. 1994.

McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition (2nd Ed.) Philadelphia: Lippincott Williams and Wilkins. 2005.

MyPyramid.gov - Inside the Pyramid. Available at: http://www.mypyramid.gov/pyramid/index.html. Accessed January 10, 2006.

Natow, AB, Heslin, J-A. The Vitamin and Mineral Food Counter. New York: Pocketbooks. 2004.

The Calorie Counter. Available at: http://www.Thecaloriecounter.com. Accessed March 15, 2006.

*Menu developed by Athletic Training Student, Dayna Sateriale, Northeastern University, Spring 2006.

Last updated 4/6/2006 by MIT Sports Medicine: K. Davis