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A calorie control meal plan helps manage weight by limiting calorie.

A calorie control meal plan helps manage weight by limiting calorie.

A calorie control meal plan helps manage weight by limiting calorie intake while ensuring balanced nutrition. Here’s an example of a day’s worth of meals, assuming a target of around 1,800-2,000 calories per day, which can be adjusted based on individual needs:

Breakfast (~400-450 calories)

Oatmeal/Cereal With Berries

  • Oatmeal with Berries
    • ½ cup rolled oats (150 calories)
    • 1 cup unsweetened almond milk (30 calories)
    • ¼ cup mixed berries (25 calories)
    • 1 tablespoon chia seeds (60 calories)
    • 1 teaspoon honey (20 calories)

Scrambled eggs with basil, spinach & tomatoes

  • Scrambled Eggs with Spinach
    • 2 large eggs (140 calories)
    • ½ cup spinach (7 calories)
    • 1 teaspoon olive oil for cooking (40 calories)

Blueberry and Almond Yogurt recipe

Snack (~150 calories)

  • Greek Yogurt and Almonds
    • ½ cup non-fat Greek yogurt (80 calories)
    • 10 almonds (70 calories)

Grilled Chicken Salad

 

Lunch (~450-500 calories)

  • Grilled Chicken Salad
    • 4 oz grilled chicken breast (180 calories)
    • 2 cups mixed greens (10 calories)
    • ½ cup cucumber, sliced (8 calories)
    • ½ cup cherry tomatoes (15 calories)
    • 1 tablespoon olive oil and vinegar dressing (120 calories)
    • ¼ avocado (60 calories)

Should you eat apple and peanut butter for breakfast - Times of India

Snack (~150 calories)

  • Apple and Peanut Butter
    • 1 medium apple (95 calories)
    • 1 tablespoon peanut butter (90 calories)

One Pan Baked Salmon And Vegetables

Dinner (~500-550 calories)

  • Baked Salmon with Vegetables
    • 4 oz salmon fillet (250 calories)
    • 1 tablespoon olive oil (120 calories)
    • 1 cup steamed broccoli (55 calories)
    • ½ cup quinoa (110 calories)
    • ½ cup roasted sweet potato (100 calories)

Dessert (~100 calories)

  • Dark Chocolate
    • 1 square (about 10g) of dark chocolate (100 calories)

This plan provides a well-rounded mix of protein, healthy fats, and fiber while staying within a calorie-controlled framework. Adjust portion sizes or swap ingredients based on your calorie target or dietary preferences!

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