Sample Meal Plan for a Calorie Controlled Diet

Sample Meal Plan for a Calorie Controlled Diet

Meal plans for calorie controlled diets will vary from person to person depending on how active you are, how much you weigh, and what your goals are. The more you weigh, the more you’ll naturally burn, and you’ll also burn more calories the more active you are.

health-and-wellness-foodFor example, if you typically burn about 2,000 calories per day, and you want to lose weight, you could opt for a 1600 calorie diet, so you burn more calories than you consume.

You want to still eat enough to keep you properly sustained and healthy, while still going under the limit. Online, you can find tons of pre-made diet plans with recipes and all of the ingredients you’ll need to make them.

This makes it very easy to plan out your diet and make your shopping lists for the required foods. For example, for breakfast, you might keep it light with some non-sugary cereal, some low fat milk, and a fruit.

This gives you enough energy to start your day off right without taking away too many calories for the rest of the day. For lunch, you could have a basic sandwich with just some meat, spread, and maybe vegetables.

Pair this with some nuts and fruits, like almonds and grapes and you’ve got yourself a very nice lunch. The meat and nuts will make you feel fuller faster, while the grapes and vegetables will give you necessary nutrients.

meal-plan-for-a-calorie-control-dietBy the time you get to dinner, you’ll be left with enough calories to have a filling dinner. You can get some white meat like chicken and cook it in a healthy way, like grilling. Get some nice vegetables and even a light sauce to go with it, and you’ll have a flavorful and healthy dinner.

You can always switch these things around and make your breakfast more calorie dense than your lunch and dinner, as long as you stay within the limit by the end of the day.

Some people prefer a lighter dinner or a lighter breakfast, so just find what works best for you. For snacks, be sure to keep it light. You want something filling, but not calorie dense.

Some great examples of this are yogurt, grains, and watermelon. Watermelon is a great food for this diet, especially considering it’s mostly made of water. It’s so low calorie that you can have a ton of it and be completely full, but still have eaten less than 150 calories.

Some foods to avoid are anything processed like chips and soda, which won’t leave you satisfied but are very high in calories. This is why it’s so easy to eat so many chips and gain a lot of weight.

Sample Meal Plan for a Calorie Controlled Diet

A calorie-controlled diet requires careful planning to ensure that you are getting enough nutrients while still achieving your desired calorie intake. Here is a sample meal plan to help get you started:


1 cup of oatmeal with 1/2 cup of blueberries and 1 tablespoon of almond butter
1 cup of unsweetened almond milk

Mid-Morning Snack:

1 small apple
1 tablespoon of peanut butter


3 oz of grilled chicken breast
2 cups of mixed greens
1/2 cup of cherry tomatoes
1/4 cup of sliced cucumber
1 tablespoon of balsamic vinaigrette dressing

Afternoon Snack:

1 hard-boiled egg
1 small carrot


4 oz of grilled salmon
1/2 cup of quinoa
1 cup of steamed broccoli
1 tablespoon of olive oil and lemon juice dressing

Evening Snack:

1/2 cup of sliced strawberries
1/4 cup of low-fat cottage cheese

This meal plan provides around 1200-1400 calories per day, which may be appropriate for someone trying to lose weight. However, it’s important to remember that everyone’s calorie needs are different and you should adjust your calorie intake based on your individual needs and goals. It’s also important to make sure you are getting a variety of nutrients from your diet, so consider consulting with a registered dietitian to create a meal plan that works for you.


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