1800 calorie meal plan day two: Start your morning with a refreshing carrot pineapple shake that provides hunger-fighting protein along with three servings of fruits and vegetables.
At lunch, you’ll enjoy a Greek-inspired green salad tossed with a lemony dressing and topped with grilled chicken. Tonight’s dinner features ground turkey meatballs in tomato sauce over whole grain penne pasta.
“Cook once, eat twice.” Today, you’ll grill extra chicken and reserve for lunch for the next two days.
Place all ingredients in the blender and blend thoroughly until the ice cubes are completely crushed.
Tip: The carrots in this shake provide more than 3 times your daily vitamin A needs.
Spread one rice cake with 1 tbsp of peanut or almond butter.
Preparation instructions for chicken:
Season boneless, skinless chicken breast halves with salt and pepper. Cook in a small amount of olive oil in a frying pan for 5 minutes until brown on one side. Turn chicken over, reduce heat, add 3 tbsps broth or lemon juice, cover pan and cook 10-15 minutes until done. Remove chicken pieces from pan, reduce pan liquid to a glaze over high heat. Turn off heat, add chicken pieces back to pan and turn to coat. Watch Susan demonstrate the chicken recipe in this short how-to video.
How to make your salad:
4 cups (100g) mixed baby greens, sliced cucumber, tomato, red pepper, 1 ounce (30g) crumbled reduced fat feta cheese. Toss with 1 tbsp each olive oil and lemon juice, 1/4 tsp dried oregano, salt and pepper. Top with 6 ounces (170g) glazed chicken, sliced or diced.
Grill extra chicken for lunches tomorrow and the next day
Top 3/4 cup (160g) low-fat cottage cheese with 1/2 cup (60g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper.
How to prepare turkey meatballs:
Whisk together 1/2 cup (120ml) nonfat milk and 1 egg in a large mixing bowl. Add 1/2 cup (45g) Italian-seasoned breadcrumbs; let stand 10 minutes or until liquid is absorbed. Mix in 1 pound (454g) ground turkey breast until well combined. Shape into 1” (1.25 cm) balls, place on lightly oiled baking sheet, and bake at 350 degrees (180 C; Gas Mark 4) for 20 minutes.
Add cooked meatballs to a 24-ounce (680g) jar of prepared marinara sauce and heat thoroughly. Top 1 1/2 cups (210g) cooked whole wheat pasta with 1/3 turkey meatball mixture.
Serve with a tossed green salad with light vinaigrette dressing.
Tip: Choose a prepared marinara sauce with no added sugar and no more than 3g fat per 1/2 cup (120ml) serving
Eating when you aren’t hungry is one of the toughest bad habits to break. It’s an important issue to tackle, because there are lots of reasons other than hunger that make us want to eat. Eating for emotional comfort is common, but it doesn’t really make the problem go away.
Try these healthy yet simple and tasty daily menus—five days of delicious meals, with no more than 1800 calories each day.
Today’s 1800 calorie menu starts with delicious green smoothie that boasts a serving of fruit and two servings of spinach. And it’s packed with protein to provide staying power.
Enjoy a Greek-inspired green salad tossed with a lemony dressing and topped with grilled chicken. Dinner features ground turkey meatballs in tomato sauce over whole grain penne pasta.
This morning’s shake will satisfy your chocolate craving, and for lunch a tasty mix of grilled chicken with fruit and veggies stuffed into a whole-grain pita pocket for a delicious and satisfying meal.
Welcome to day four of your 1800 calorie meal plan. Try a peach shake, pilaf with chicken then delicious flank steak with broccoli.
Learn how to make a low-cal mocha smoothie for breakfast, whole grain buckwheat soba noodles for lunch, and grilled fish tacos topped with a zesty slaw for dinner.
Susan is the Sr. Director of Worldwide Nutrition Education and Training at Herbalife, where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife-sponsored blog, www.discovergoodnutrition.com. She is a Registered Dietitian and holds two Board Certifications from the Academy of Nutrition and Dietetics as a Certified Specialist in Sports Dietetics, and a Certified Specialist in Obesity and Weight Management. Susan is also a Fellow of the Academy of Nutrition and Dietetics.
Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition.
Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo.
Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.