1863 Calorie Meal Plan | Noah's Nutrition

A healthy diet is one that provides you with all of the essential nutrients while also limiting the nutrients that we need less of. Achieving this can be challenging. Luckily for you, I have done the hard work for you. This 1800-1900 calorie meal plan does just that.

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Meal Plan Outline:

Meal One: English Muffin Breakfast Sandwich
Meal Two: Greek Yogurt, Almonds, and Strawberries
Meal Three: Meat Loaf Mashed Potatoes And Asparagus
Meal Four: Protein (Salmon, Tilapia, Pork Chops), Broccoli, and Spanish rice
Workout Nutrition:
- Intra-workout: Gatorade Powder (1 serving)
- Post workout: Bran Flakes Cereal With Milk

Meal One: English Muffin Breakfast Sandwich

Servings: One serving (multiplied by # of days)

Ingredients:

Turkey Bacon (Extra Lean): 1 slice – 15.0 g
Eggs (Large Brown, Grade AA): 2 eggs – 100.0 g
Whole-Wheat English Muffin: 1 muffin – 66.0 g
Tomato Slices (Red, Ripe, Raw): 2 thick slices – 54.0 g
Spinach (Raw): 1 cup – 30.0 g
Swiss Cheese (Low Fat): 1 slice – 28.0 g

Directions:

2 options:

Make a single serving by cooking the breakfast sandwich each morning with the ingredients listed above.

Use this link to see the meal prep version. High protein english muffin breakfast sandwich.

Nutrition:

Meal Two: Greek Yogurt, Almonds, and Strawberries

Servings: One serving (multiplied by # of days)

Ingredients:

Non-Fat – Greek Yogurt – 1 serving, 170 g
Frozen Strawberries – 1 cup, 140 g
Peanut Butter, Salted – 1 tbsp, 16 g

Directions:

Combine Ingredients and enjoy

Nutrition:

Meal Three: Meat Loaf Mashed Potatoes And Asparagus

Ingredients:

Meatloaf

5-6 servings per loaf. (Multiply this ingredients list by 2X to make sure there is enough for the week)

Beef, Ground, 93% Lean Meat, 7% Fat, Raw – 24 oz
Milk, Skim, Fat-Free – 1/3 cup
Raw Egg – 1 large
Worcestershire Sauce – 1 tsp
Bread Crumbs, Plain – 1/2 cup, crumbled
Italian Seasoning – 1 tsp
Garlic, Powder – 1/2 tsp
Salt – 1 tsp
Black Pepper, Ground – 1/4 tsp
Onions, Raw – 1/2 cup, chopped

Glaze

Ketchup – 1/2 cup
Brown Sugar – 1 tbsp, packed
Worcestershire Sauce (second mention) – 1 tbsp
Mustard, Prepared, Yellow – 1 tsp or 1 packet

Low-Fat Mashed Potatoes

(12 servings)

5-pound bag of mashed potatoes (Red potatoes are used for this recipe)
2 cups of fat-free milk
1 tbsp of avocado oil
Seasoning: garlic powder, onion, powder, black pepper

Vegetables

3 pounds of asparagus

Directions:

Meatloaf

Preheat the oven to 350ºF.
Prepare the wet ingredients: In a small bowl, whisk together 1 egg, 1/3 cup skim milk, and 1 tsp Worcestershire sauce.
Prepare the dry ingredients: In another bowl, mix 1/2 cup breadcrumbs, 1 tsp Italian seasoning, 1/2 tsp garlic powder, 1 tsp salt, and 1/4 tsp black pepper. Mince 1/2 cup onion.
Combine everything: In a large bowl, add 24 oz ground beef, the egg mixture, the breadcrumb mixture, and minced onion. Mix with your hands until everything is just combined (avoid overmixing).
Shape the loaf: Place the mixture on a rimmed baking sheet and shape it into a loaf about 4 inches wide, 8 inches long, and 2 inches tall.
Make the glaze: In a small bowl, mix together 1/2 cup ketchup, 1 tbsp brown sugar, 1 tbsp Worcestershire sauce, and 1 tsp mustard. Spread the glaze evenly over the top and sides of the meatloaf.
Bake: Place in the oven and bake for 50-55 minutes, or until the internal temperature reaches 165ºF.
Rest and serve: Let the meatloaf rest for 5-10 minutes, then slice and enjoy!

Low-Fat Mashed Potatoes

Steam potatoes until they are soft.
Then, heat a large pan to low heat. Add all the ingredients, mash, and mix until combined.

Steamed Asparagus

Wash and trim the asparagus.
Steam or bake.

Servings:

2 slices of meatloaf (about 200-230 g)
230 grams of mashed potatoes
4 oz of asparagus.

Nutrition:

Meal Four: Protein (Salmon, Tilapia, Pork Chops), Broccoli, and Spanish Rice.

Ingredients:

Protein:

3 oz cooked salmon
3 oz of cooked pork chops
1 Tilapia Fillet

Spanish Rice:

3 cups long-grain white rice, cooked
3 tablespoons olive oil
10 oz tomato sauce
6 sprigs fresh coriander (cilantro), chopped
1 tsp salt
1/3 tbsp fresh garlic, chopped
6 cups chicken broth (homemade or store-bought)
1 tsp ground cumin
Dash of ground black pepper

Vegetables:

~ 3-4 pounds of Broccoli

Per meal:

Fish:

3 oz cooked salmon or tilapia
180 grams of Spanish rice
150 grams Broccoli

Pork Chops

1 (3oz) servings pork chops
180 grams of Spanish rice
150 grams Broccoli

Directions:

Spanish Rice:

Heat the Oil: In a large skillet or heavy-bottomed pan, heat the olive oil over medium heat.
Sauté the Garlic: Add the chopped garlic to the skillet and sauté for about 1-2 minutes until fragrant, being careful not to let it burn.
Toast the Rice: Add the cooked rice to the skillet with the garlic. Stir continuously for 2-3 minutes, allowing the rice to absorb the oil and lightly toast.
Add Tomato Sauce and Seasonings: Pour in the tomato sauce and stir until the rice is evenly coated. Sprinkle in the salt, ground cumin, and black pepper, stirring to combine.
Add Broth and Bouillon: Pour in the chicken broth and add the bouillon cube. Stir until the bouillon cube dissolves completely.
Simmer: Bring the mixture to a gentle simmer. Reduce the heat to low, cover the skillet, and let the rice cook for 20-25 minutes or until most of the liquid is absorbed and the rice is tender.
Add Fresh Coriander: Add the chopped fresh coriander and stir to combine once the rice is cooked.

Fish:

Air fry Salomon and or tilapia at 325 degrees for 17 minutes.
Make sure they are thoroughly cooked through.

Vegetables:

Steam the broccoli.

Nutrition:

Pre-workout:

Ingredients:

Gatorade Powder (23g)

Directions:

Mix with 12 oz of water and drink before or during your workout.

Nutrition:

Post Workout: Cereal and Milk

Ingredients:

Bran Flakes Cereal – 1 cup, 36 g
Skim Milk – 8 oz

Directions:

A classic bowl of cereal!

Nutrition: