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3-day Menus for 1400, 1600, and 1800 Calories

Couple cooking healthy meal

Need help to eat the proper amount of calories? The timing is right, because I just made up 3 examples of 3-day menus that will provide you with the nutrients you need, in the right proportions!

How to use them: First, in order to know what your total energy expenditure (TEE) is, use the formula presented in the article “How to Assess Your Daily Caloric Needs”.

a) If you wish to maintain your weight, you need to eat the same amount of calories as your TEE.

b) If your objective is to lose weight, cut down 500 calories a day. To do so, remove 250 calories from the result of the formula, which will then amount to the total of calories you will need to eat daily. Then, burn 250 extra calories every day by performing an additional physical activity.

Depending on the amount of calories you need to eat, choose and put into practice the appropriate caloric profile (the one closest to your result).

 

1400 calories

 

1600 calories

 

1800 calories

 

Day 1

 

Breakfast

 

– 2 whole-wheat and sprouted wheat St-Méthode toasts

– 15 ml (1 tablespoon) peanut butter

– ½ banana

– 250 ml (1 cup) 1 % M.F. milk

Snack

 

– 1 apple

– 1 0 % M.F. flavoured yogurt (100 ml)

Lunch

Cauliflower and garlic-sautéed mushrooms pottage (with side dishes)

Snack

 

– 250 ml (1 cup) strawberries

– A dozen almonds

– 250 ml (1 cup) strawberries

– A dozen almonds

– 1 choco-banana muffin

Supper

Chicken sauté with peanut sauce (with side dish)

Snack

– Flavoured tea
(your choice)

Jar of maple syrup flavoured pears and yogurt

Day 2

 

Breakfast

 

– 250 ml (1 cup) Multi Grain Cheerios

– 250 ml (1 cup) 1 % M.F. milk

– 250 ml (1 cup) strawberries

Snack

 

– 1 choco-banana muffin

– 1 choco-banana muffin

– 1 apple

Lunch

Chicken sandwich with tomatoes, feta, and pesto mayonnaise (with side dishes)

Snack

 

– ½ banana

– 1 0 % M.F. flavoured yogurt (100 ml)

 

– ½ banana

– 1 0 % M.F. flavoured yogurt (100 ml)

– 1 Kashi granola bar

Supper

Pork tenderloin stuffed with cranberries, apples, and brie cheese
(with side dishes)

Snack

– Flavoured tea (your choice)

Avocado dip and grilled pita

– ½ whole-wheat oven-baked pita

Day 3

 

Breakfast

Mexican breakfast (with side dish)

Snack

 

– 1 apple

– 30 g cheese with less than 20 % M.F.

Lunch

 

Chicken, mango, and avocado salad

Chicken, mango, and avocado salad

– 2 Ryvita crackers

– 250 ml (1 cup) 1 % M.F. milk

Snack

– 1 Kashi granola bar

Supper

Salmon fillets with mango-flavoured Asian sauce (with side dishes)

Snack

– Flavoured tea
(your choice)

Apple crisp

 

By Vanessa Martin

Author
Vanessa Martin

A newcomer to Nautilus Plus, Vanessa Martin holds a degree in nutrition from the Université de Montréal and is a member in good standing of the Ordre professionnel des diététistes du Québec. She also works in the hospital setting and loves to blog in her spare time. Passionate and versatile, Vanessa plans on enhancing her knowledge in the field of psychology with an eye to better guiding and motivating the habit-changing endeavors of her clients. Member of a running club, she enjoys taking part in the competitions organized in her area. Vanessa is currently training for a 21 km race and would like to run her first marathon!


3-day Menus for 1400, 1600, and 1800 Caloriesis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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