7-day Diet Plan for Weight Loss: 1600-1800 Calorie Menu, Proven Ways to Lose Pounds in a Week

7-day Diet Plan for Weight Loss

Are you looking for a 7-day meal plan for weight reduction (1600-1800 calories) and proven strategies to shed pounds weekly?

Today, you are getting free access to a 7-day meal plan created by a certified personal trainer. The meal plan is designed for people with normal activity levels (lightly active, not following a demanding fitness regimen). This example food plan will make mealtime a breeze. All you have to do is follow along with this easy-to-follow seven-day plan. It also addresses other helpful ways for losing weight for people with varying nutritional needs.

The Guidelines

Regarding weight reduction, the easiest, quickest way to create a significant, long-lasting change is to develop habits that you can manage for life. As a result, this plan includes simple meal planning guidance. With breakfast, lunch, and snack options, this entire week of meals will take the guesswork out of grocery shopping and preparation.

Please don't try to shed more than two pounds per week or eat less than 1200 calories per day, since this might impair your metabolism. You don't want to eat this way every week since it's not a long-term plan specifically for you. However, it's a wonderful way to get started on a weight reduction goal, with precise meal and snack suggestions, so you can notice an early drop and be encouraged to keep the momentum moving forward.

Your Goals

There are several weight reduction meal plans available online, and it can be tough to decide which one to follow. A diet high in whole foods and low in processed foods, on the other hand, is an excellent place to start.

Each day of this 7-day menu includes high protein, high fiber foods (a combination that studies suggest can aid with weight reduction by keeping you feeling fuller for longer), and intelligently balances calories throughout the day so you don't feel hungry. The calorie totals for each meal are provided next to it, so you can simply change items in and out as you see fit. When you combine this nutritious food plan with daily exercise, you'll be well on your way to losing weight.

However, if your aim is to reduce weight, movement alone will not get you there; you must also modify your diet.

Meal planning is the foundation of every calorie-controlled diet that works. The information provided below will assist you in better understanding what your daily consumption should be for losing weight.

Your Caloric Needs

A person's portion sizes should be determined based on their weight reduction objectives, activity levels, and unique needs.

Losing weight is caused by eating fewer calories than you need for weight maintenance. A deficiency in calories can cause stored fat to be burned to make up the difference. The goal of the 7-day meal plan is to make sure you are eating less and burning more.

For some people, 1600-1900 are the right numbers of calories. For others, it is not enough. The daily calorie needs calculator here will help you determine the number of calories you need to eat to safely lose weight.

Example Menu Plan

The meal plan below includes 7 days' worth of meals and snacks for easy weight loss.

Day 1: Meal Plan Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Oatmeal: QUAKER Multigrain 16.85 4.58 47.64 286.92
  • 1.50 cups (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
  • 1 cup (1 NLEA serving) (40 grams) -- Cereals, QUAKER, QUAKER Multigrain Oatmeal, dry
Snack: Fruit: Apples, raw 0.55 0.36 29.28 110.24
  • 1 large (3-1/4" diameter) (approx. 2 per pound) (212 grams) -- Apples, raw, with skin
Lunch: Stir Fry: Chicken, frozen (15 mins) 23.46 14.79 79.05 540.6
  • 2 servings (510 grams) -- STOUFFER'S LEAN CUISINE LUNCH EXPRESS Rice and Chicken Stir-Fry with Vegetables, frozen entree
Snack: Fruit: Blackberries, frozen 1.78 0.65 23.66 96.64
  • 1 cup, unthawed (151 grams) -- Blackberries, frozen, unsweetened
Snack: Yogurt, All Flavors, Fat Free 2.5 0 8.25 42.5
  • 0.251 cup -- Fat Free Yogurt--all Flavors
Dinner: Caesar Salad Tacos 20.98 16.14 40.24 378.99
  • 0.06 cup (14.4 grams) -- Salad dressing, Caesar, low calorie.
  • 0.50 cup, shredded (56.5 grams) -- Cheese, low-fat, cheddar or colby.
  • 2 tablespoons (32 grams) -- Sauce, LA VICTORIA, LA VICTORIA Red Taco Sauce, mild.
  • 0.17 avocado, NS as to Florida or California (34.17 grams) -- Avocados, raw, all commercial varieties.
  • 0.04 cup (3.28 grams) -- Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt.
  • 0.25 leaf (1.5 grams) -- Lettuce or romaine, raw.
  • 0.33 cup, chopped (59.4 grams) -- Tomatoes, red, ripe, raw, June through October average.
  • 0.25 cup (34.75 grams) -- Peppers, chili, green, canned.
  • 0.08 cup (15.52 grams) -- Beans, black, mature seeds, raw.
  • 2 medium (approx. 5" diameter) (26 grams) -- Taco shells, baked, without added salt.
Preparation Instruction:
  1. Add the lettuce, cheese, avocado, chiles, beans and corn into a large bowl.
  2. Then, add the dressing and taco sauce into a small bowl and mix it together. Pour the dressing over the mixture of lettuce and toss until it is evenly coated.
  3. FILL up each taco shell with the lettuce mixture and top tacos with the remaining cheese and tomatoes.
Snack: Fruit: Bananas & Peanut Butter 9.51 16.57 37.32 309.2
  • 1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
  • 1 tablespoon (32 grams) -- Peanut butter, smooth e, with salt
TOTAL 75.63 53.09 265.44 1765.03
Day 2: Meal Plan Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: POST Raisin Bran (5 min) 19.32 5.14 87.38 434.27
  • 1.50 cup (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
  • 1.50 cup (1 NLEA serving) (88.5 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal
Snack: Fruit: Strawberries, raw 1.21 0.54 13.82 57.6
  • 10 large (1-3/8" diameter) (180 grams) -- Strawberries, raw
Lunch: Sandwich: Tuna 47.51 8.55 27.6 385.7
  • 0.50 can (12.5 ounces), drained (157.5 grams) -- Fish, tuna, light, canned in water, drained solids.
  • 2 slices (56 grams) -- Bread, whole-wheat, commercially prepared.
  • 2 tablespoons (28 grams) -- Mayonnaise, low sodium, low calorie or diet.
Snack: Fruit: Banana, raw 1.48 0.45 31.06 121.04
  • 1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
Snack: Granola Bar: hard, plain 2.83 5.54 18.03 131.88
  • 1 bar (1 ounce) (28 grams) -- Snacks, granola bars, hard, plain
Dinner: Lime-Sauced Chicken 18.56 3.79 43.13 284.21
  • 0.50 breast, bone and skin removed (43 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
  • 0.12 fruit (2" diameter) (8.04 grams) -- Limes, raw
  • 0.01 cup (1.28 grams) -- Cornstarch
  • 0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
  • 0.12 cup (29.76 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid
  • 1 teaspoon (2.6 grams) -- Soup, bouillon cubes and granules, low sodium, dry
Preparation Instruction:
  1. Grease a large skillet with nonfat cooking spray. Over medium heat warm skillet before adding chicken breasts, then place chicken breasts in skillet for 8 to 10 minutes, or until tender.* Turn chicken breast over to brown.
  2. In a bowl mix lime juice, apple juice, cornstarch and bouillon cube. Place these ingredients in a skillet and cook, stirring, until thick. Place sauce over chicken and serve with rice or pasta.
PM Snack: Fruit: Bananas & Peanut Butter 9.51 16.57 37.32 309.2
  • 1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
  • 1 tablespoon (32 grams) -- Peanut butter, smooth e, with salt
TOTAL 100.42 40.58 258.34 1723.9
Day 3: Meal Plan Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: GENERAL MILLS, CHEERIOS 15.33 5.35 41.04 263.82
  • 1.50 cups (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
  • 1 cup (1 NLEA serving) (30 grams) -- Cereals ready-to-eat; GENERAL MILLS, CHEERIOS
Snack: Fruit: Grapes, red or green 1.09 0.24 27.33 104.19
  • 1 cup (151 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw
Lunch: Chicken & Rice 38.32 6.69 70.04 502.46
  • 2 tablespoons (32 grams) -- Soy sauce made from soy and wheat
  • 1.50 cups (292.5 grams) -- Rice, brown, long-grain, cooked
  • 1 breast, bone and skin removed (86 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
Snack: Oranges: raw 1.73 0.22 21.62 86.48
  • 1 large (3-1/16" diameter) (184 grams) -- Oranges, raw, all commercial varieties
Snack: Carrots, baby, raw 0.48 0.1 6.18 26.25
  • 5 large (75 grams) -- Carrots, baby, raw
Dinner: Southwestern Kabobs 20.29 4.64 40.6 289.04
  • 0.25 medium (approx. 2-3/4" long, 2-1/2" diameter) (29.75 grams) -- Peppers, sweet, green, raw
  • 0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
  • 0.75 chop, excluding refuse (yield from 1 raw chop, with (75.75 grams) -- Pork, fresh, loin, sirloin (chops or roasts), boneless, separable, lean only, raw
  • 0.25 large (37.5 grams) -- Onions, raw
Preparation Instruction:
  • *Note: Wooden skewers should be soaked in water for 20 minutes before use.
  • Mix cubes of pork with seasoning until pork is evenly coated inside a plastic bag or shallow bowl. Push skewers through cubes of pork and alternate with pieces of pepper and onions. Grill until pork is evenly browned over a medium-hot fire and flip occasionally. Serve with pasta or rice.
  • *NOTE: For additional flavor add fajita seasoning.
 
Snack: Fruit: Pears & Cottage Cheese 32.06 4.68 49.48 358.26
  • 1.50 medium (267 grams) -- Pears, raw
  • 1 cup (not packed) (226 grams) -- Cheese, cottage, low-fat, 2% milk fat
TOTAL 109.3 21.92 256.29 1630.5
Day 4: Meal Plan Protein (g) Fat (g) Carbs (g) Calories
Breakfast Cereal: POST Raisin Bran 19.32 5.14 87.38 434.27
  • 1.50 cups (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
  • 1.50 cups (1 NLEA serving) (88.5 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal
Snack: Fruit: Grapes, red or green 1.09 0.24 27.33 104.19
  • 1 cup (151 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw
Lunch: Chicken & Rice 38.32 6.69 70.04 502.46
  • 1.50 cups (292.5 grams) -- Rice, brown, long-grain, cooked
  • 2 tablespoons (32 grams) -- Soy sauce made from soy and wheat
  • 1 breast, bone and skin removed (86 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
Snack: Fruit: Banana, raw 1.48 0.45 31.06 121.04
  • 1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
Snack: Yogurt, All Flavors, Fat Free 2.5 0 8.25 42.5
  • 0.251 cup -- Fat Free Yogurt--all Flavors
Dinner: Lime-Sauced Chicken 18.56 3.79 43.13 284.21
  • 0.12 fruit (2" diameter) (8.04 grams) -- Limes, raw
  • 0.01 cup (1.28 grams) -- Cornstarch
  • 0.50 breast, bone and skin removed (43 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
  • 1 teaspoon (2.6 grams) -- Soup, bouillon cubes and granules, low sodium, dry
  • 0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
  • 0.12 cup (29.76 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid
Preparation Instruction:
  • Grease a large skillet with nonfat cooking spray. Over medium heat warm skillet before adding chicken breasts, then place chicken breasts in skillet for 8 to 10 minutes, or until tender. *Turn chicken breast over to brown.
  • In a bowl mix lime juice, apple juice, cornstarch and bouillon cube. Place these ingredients in a skillet and cook, stirring, until thick. Place sauce over chicken and serve with rice or pasta.
Snack: Fruit: Apples & Peanut Butter 8.25 16.34 36.18 298.72
  • 1 large (3-1/4" diameter) (approx. 2 per pound) (212 grams) -- Apples, raw, with skin.
  • 1 tablespoon (32 grams) -- Peanut butter, chunked, with salt.
TOTAL 89.52 32.65 303.37 1787.39
Day 5: Meal Plan Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: GENERAL MILLS, CHEERIOS 15.33 5.35 41.04 263.82
  • 1.50 cups (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
  • 1 cup (1 NLEA serving) (30 grams) -- Cereals ready-to-eat; GENERAL MILLS, CHEERIOS
Snack: Fruit: Strawberries, raw 1.21 0.54 13.82 57.6
  • 10 large (1-3/8" diameter) (180 grams) -- Strawberries, raw
Lunch: Sandwich: Ham 22.6 10.42 31.52 310.32
  • 2 tablespoons (28 grams) -- Mayonnaise, low sodium, low calorie or diet.
  • 2 slices (56 grams) -- Bread, whole-wheat, commercially prepared.
  • 1 slice (3/4 ounce) (21 grams) -- Cheese, pasteurized process, American, low-fat.
  • 0.25 cup shredded (18 grams) -- Lettuce, iceberg (includes crisp-head types); raw.
  • 2 slices, thin/small (30 grams) -- Tomatoes, red, ripe, raw, year-round average
  • 2 slices (6-1/4" x 4" x 1/16") (56 grams) -- Ham, sliced, extra lean.
Snack: Fruit: Banana, raw 1.48 0.45 31.06 121.04
  • 1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
Snack: Nuts: mixed nuts 5.93 17.62 8.68 203.45

0.25 cup (34.25 grams) -- Nuts, mixed nuts, dry roasted, with peanuts, with salt added
  • Dinner: Northwest Chicken Stir-Fry
 20.18 6.95 47 343.57
  • 0.66 cup chopped (60.06 grams) -- Broccoli, raw
  • 0.02 clove (0.06 grams) -- Garlic, raw
  • 0.02 cup (2.56 grams) -- Cornstarch
  • 0.66 fl ounce (19.404 grams) -- Alcoholic beverage, wine, table, white
  • 0.16 medium (approx. 2-3/4" long, 2-1/2 diameter) (19.04 grams) -- Peppers, sweet, red, raw
  • 0.25 cup, whole (15.75 grams) -- Peas, edible-podded, raw
  • 0.16 cup, pieces or slices (11.2 grams) -- Mushrooms, white, raw
  • 0.16 cup, sliced (18.4 grams) -- Onions, raw
  • 0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
  • 1 teaspoon (4.5 grams) -- Oil, vegetable, corn, industrial and retail, all-purpose salad or cooking
  • 0.50 breast, bone and skin removed (59 grams) -- Chicken, broilers or fryers, breast, meat only, raw
Preparation Instruction:
  • Slice chicken into bite-size pieces. Combine 2/3 of the wine, cornstarch and garlic; add chicken and marinate for 15 minutes.
  • Stir-fry marinated chicken mixture with 2/3 oil in a heavy skillet until chicken is no longer pink; remove from skillet and set aside.
  • Add remaining oil and onion to skillet; stir-fry until onion is translucent. Stir in broccoli, bell pepper, peas, mushrooms, chicken mixture and remaining wine. Cook and stir until vegetables are crisp-tender.
  • Toss with rice. Season to taste with salt and pepper.
  • *NOTE: For additional flavor, add Italian seasoning.
Snack: Fruit: Bananas & Peanut Butter 9.51 16.57 37.32 309.2
  • 1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
  • 1 tablespoon (32 grams) -- Peanut butter, smooth e, with salt
TOTAL 76.24 57.9 210.44 1609
Day 6: Meal Plan Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Oatmeal: QUAKER Multigrain 16.85 4.58 47.64 286.92
  • 1 cup (1 NLEA serving) (40 grams) -- Cereals, QUAKER, QUAKER Multigrain Oatmeal, dry
  • 1.50 cups (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A
Snack: Fruit: Apples, raw 0.55 0.36 29.28 110.24
  • 1 large (3-1/4" diameter) (approx. 2 per pound) (212 grams) -- Apples, raw, with skin
Lunch: Sandwich: Tuna 47.51 8.55 27.6 385.7
  • 2 tablespoons (28 grams) -- Mayonnaise, low sodium, low calorie or diet.
  • 2 slices (56 grams) -- Bread, whole-wheat, commercially prepared.
  • 0.50 can (12.5 ounces), drained (157.5 grams) -- Fish, tuna, light, canned in water, drained solids.
Snack: Oranges: raw 1.73 0.22 21.62 86.48
  • 1 large (3-1/16" diameter) (184 grams) -- Oranges, raw, all commercial varieties

Snack: Granola Bar: hard, plain

 2.83 5.54 18.03 131.88
  • 1 bar (1 ounce) (28 grams) -- Snacks, granola bars, hard, plain
Dinner: Spicy Denali Alaska Halibut 32.83 7.22 74.24 497.15
  • 0.25 tablespoon (1.725 grams) -- Spices, paprika.
  • 0.25 teaspoon (0.525 grams) -- Spices, pepper, black.
  • 1 ounce (128 grams) -- Pasta, fresh-refrigerated, spinach, as purchased.
  • 0.12 teaspoon (0.216 grams) -- Spices, pepper, red or cayenne.
  • 0.25 teaspoon, ground (0.45 grams) -- Spices, oregano, dried.
  • 0.25 teaspoon (0.6 grams) -- Spices, onion powder.
  • 0.25 teaspoon (0.7 grams) -- Spices, garlic powder.
  • 0.25 teaspoon, ground (0.35 grams) -- Spices, thyme, dried.
  • 0.25 teaspoon (1.5 grams) -- Salt, table.
  • 0.04 100 grams (4 grams) -- Butter, light, stick, without salt.
  • 1 ounce (85 grams) -- Fish, halibut, Atlantic and Pacific, raw.
Preparation Instruction:
  • Preheat broiler.
  • Mix paprika, oregano, thyme, onion powder, garlic powder, salt, black pepper and cayenne pepper in a small bowl; stir until well combined. Place halibut on a nonstick or vegetable spray-coated broiler pan. Brush melted butter onto top surfaces of halibut and sprinkle 1/2 teaspoon of seasoning mixture over the surface of each steak. Broil 10 minutes per inch of thickness, or until fish flakes easily with a fork. Store remaining spice mixture in an airtight container for future use. Serve with pasta or rice.
  • Recipe Courtesy of: Alaska Seafood Marketing Institute.
Snack: Fruit Cocktail & Cottage Cheese 32.02 4.53 44.33 341.34
  • 1 cup (not packed) (226 grams) -- Cheese, cottage, low-fat, 2% milk fat
  • 1 cup (242 grams) -- Fruit cocktail, (peach and pineapple and pear and grape and cherry); canned, light syrup, solids and liquids
TOTAL 134.32 31 262.74 1839.71
Day 7: Meal Plan Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: GENERAL MILLS, CHEERIOS 15.33 5.35 41.04 263.82

1.50 cups (366 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A

1 cup (1 NLEA serving) (30 grams) -- Cereals ready-to-eat; GENERAL MILLS, CHEERIOS
Snack: Fruit: Apples, raw 0.55 0.36 29.28 110.24
  • 1 large (3-1/4" diameter) (approx. 2 per pound) (212 grams) -- Apples, raw, with skin
Snack: Sandwich: Tuna 47.51 8.55 27.6 385.7

0.50 can (12.5 ounces), drained (157.5 grams) -- Fish, tuna, light, canned in water, drained solids.

2 slices (56 grams) -- Bread, whole-wheat, commercially prepared.

2 tablespoons (28 grams) -- Mayonnaise, low sodium, low calorie or diet.
Snack: Fruit: Blackberries, frozen 1.78 0.65 23.66 96.64
  • 1 cup, unthawed (151 grams) -- Blackberries, frozen, unsweetened
Snack: Carrots, baby, raw 0.48 0.1 6.18 26.25
  • 5 large (75 grams) -- Carrots, baby, raw
Dinner: Pear and Chicken Salad 20.44 1.44 53.5 320.86
  • 0.50 teaspoon (0.9 grams) -- Spices, ginger, ground.
  • 0.25 cup (40 grams) -- Wild rice, raw.
  • 0.33 fl ounce (9.768 grams) -- Water, tap, municipal.
  • 0.50 teaspoon (2.1 grams) -- Sugars, granulated.
  • 0.12 teaspoon (0.252 grams) -- Spices, pepper, black.
  • 0.12 teaspoon (0.72 grams) -- Salt, table.
  • 0.50 tablespoon (7.45 grams) -- Vinegar, distilled.
  • 0.50 breast, bone and skin removed (59 grams) -- Chicken, broilers or fryers, breast, meat only, raw.
  • 0.25 tablespoon (3.75 grams) -- Lemon juice, canned or bottled.
  • 0.50 large (115 grams) -- Pears, raw.
  • 0.25 stalk (3 grams) -- Onions, young green, tops only.
  • 0.12 cup, chopped (17.88 grams) -- Peppers, sweet, green, raw.
  • 0.12 medium (approx. 2-3/4" long, 2-1/2 diameter) (14.28 grams) -- Peppers, sweet, red, raw.
  • 1 fl ounce (29.4 grams) -- Alcoholic beverage, wine, table, white.
Preparation Instruction:
  • Combine rice vinegar, lemon juice, sugar, chopped ginger, salt and pepper. Mix well.
  • Combine pears, peppers and green onion in a salad bowl. Toss with dressing; marinate at least 30 minutes before serving.
  • Meanwhile, combine water, wine, grated ginger, and salt and pepper to taste in a medium skillet. Bring to a boil and add the chicken breasts. If necessary, add boiling water to cover chicken. Return to boil, reduce heat and simmer for about 5 minutes or until fully cooked and no longer pink. Cool in poaching liquid.
  • Slice cooked chicken diagonally; fan slices on salad plates. Spoon marinated pears over part of chicken. Serve with rice or pasta.
Snack: Fruit Cocktail & Cottage Cheese 32.02 4.53 44.33 341.34
  • 1 cup (242 grams) -- Fruit cocktail, (peach and pineapple and pear and grape and cherry); canned, light syrup, solids and liquids
  • 1 cup (not packed) (226 grams) -- Cheese, cottage, low-fat, 2% milk fat
TOTAL 118.11 20.98 225.59 1544.85

YOUR SHOPPING LIST

  • 3 cups (not packed) (678 grams) -- Cheese, cottage, low-fat, 2% milkfat.
  • 10.5 cups (2562 grams) -- Milk, low-fat, fluid, 1% milkfat, with added vitamin A.
  • 3 large (99 grams) -- Egg, white, raw, fresh.
  • 0.5 cup, shredded (56.5 grams) -- Cheese, low-fat, cheddar or colby.
  • 0.25 teaspoon (0.7 grams) -- Spices, garlic powder.
  • 0.62 teaspoon (1.116 grams) -- Spices, ginger, ground.
  • 0.25 teaspoon (0.6 grams) -- Spices, onion powder.
  • 0.25 teaspoon, ground (0.45 grams) -- Spices, oregano, dried.
  • 0.25 tablespoon (1.725 grams) -- Spices, paprika.
  • 0.43 teaspoon (0.903 grams) -- Spices, pepper, black.
  • 0.12 teaspoon (0.216 grams) -- Spices, pepper, red or cayenne.
  • 0.25 teaspoon, ground (0.35 grams) -- Spices, thyme, dried.
  • 0.37 teaspoon (2.22 grams) -- Salt, table.
  • 0.5 tablespoon (7.45 grams) -- Vinegar, distilled.
  • 1 tablespoon (13.6 grams) -- Oil, vegetable, corn, industrial and retail, all-purpose salad or cooking.
  • 1 teaspoon (4.5 grams) -- Oil, vegetable, corn, industrial and retail, all-purpose salad or cooking.
  • 0.04 100 grams (4 grams) -- Butter, light, stick, without salt.
  • 1 breast, bone and skin removed (118 grams) -- Chicken, broilers or fryers; breast, meat only, raw.
  • 3 breast, bone and skin removed (258 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried.
  • 2 tablespoons (32 grams) -- Sauce, LA VICTORIA, LA VICTORIA Red Taco Sauce, mild.
  • 2 teaspoons (5.2 grams) -- Soup, bouillon cubes and granules, low sodium, dry.
  • 0.5 cube (1.8 grams) -- Soup, bouillon cubes and granules, low sodium, dry.
  • 4 slices (6-1/4" x 4" x 1/16") (112 grams) -- Ham, sliced, extra lean.
  • 3 cups (1 NLEA serving) (90 grams) -- Cereals ready-to-eat; GENERAL MILLS, CHEERIOS.
  • 2 cups (1 NLEA serving) (80 grams) -- Cereals, QUAKER, QUAKER Multigrain Oatmeal, dry.
  • 3 cups (1 NLEA serving) (177 grams) -- Cereals ready-to-eat; KRAFT, Post Raisin Bran Cereal.
  • 4 large (3-1/4" diameter) (approx. 2 per pound) (848 grams) -- Apples, raw, with skin.
  • 0.24 cup (59.52 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid.
  • 0.17 avocado, NS as to Florida or California (34.17 grams) -- Avocados, raw, all commercial varieties.
  • 7 large (8" to 8-7/8" long) (952 grams) -- Bananas, raw.
  • 3 cups, unthawed (453 grams) -- Blackberries, frozen, unsweetened.
  • 2 cups (484 grams) -- Fruit cocktail, (peach and pineapple and pear and grape and cherry); canned, light syrup, solids and liquids.
  • 3 cups (453 grams) -- Grapes, red or green (European type, such as Thompson seedless), raw.
  • 0.25 tablespoon (3.75 grams) -- Lemon juice, canned or bottled.
  • 0.24 fruit (2" diameter) (16.08 grams) -- Limes, raw.
  • 2 large (3-1/16" diameter) (368 grams) -- Oranges, raw, all commercial varieties.
  • 1.5 medium (267 grams) -- Pears, raw.
  • 0.5 large (115 grams) -- Pears, raw.
  • 20 large (1-3/8" diameter) (360 grams) -- Strawberries, raw.
  • 1 cup (249 grams) -- Orange juice, California, chilled, includes concentrate.
  • 0.75 chop, excluding refuse (yield from 1 raw chop, with (75.75 grams) -- Pork, fresh, loin, sirloin (chops or roasts), boneless, separable lean only, raw.
  • 1.66 cups chopped (151.06 grams) -- Broccoli, raw.
  • 0.04 cup (3.28 grams) -- Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt.
  • 0.02 clove (0.06 grams) -- Garlic, raw.
  • 0.5 cloves (4.5 grams) -- Garlic, raw.
  • 0.25 leaf (1.5 grams) -- Lettuce or romaine, raw.
  • 0.5 cup shredded (36 grams) -- Lettuce, iceberg (includes crisp-head types); raw.
  • 0.16 cup, pieces or slices (11.2 grams) -- Mushrooms, white, raw.
  • 0.16 cup, sliced (18.4 grams) -- Onions, raw.
  • 0.25 large (37.5 grams) -- Onions, raw.
  • 1.25 stalk (15 grams) -- Onions, young green, tops only.
  • 0.25 cup, whole (15.75 grams) -- Peas, edible-podded, raw.
  • 0.12 cup, chopped (17.88 grams) -- Peppers, sweet, green, raw.
  • 0.25 medium (approx. 2-3/4" long, 2-1/2" diameter) (29.75 grams) -- Peppers, sweet, green, raw.
  • 4 slices, thin/small (60 grams) -- Tomatoes, red, ripe, raw, year-round average.
  • 0.5 package (10 ounces) (142 grams) -- Vegetables, mixed, frozen, unprepared.
  • 0.28 medium (approx. 2-3/4" long, 2-1/2 diameter) (33.32 grams) -- Peppers, sweet, red, raw.
  • 0.33 cup, chopped (59.4 grams) -- Tomatoes, red, ripe, raw, June through October average.
  • 10 large (150 grams) -- Carrots, baby, raw.
  • 0.25 cup (34.75 grams) -- Peppers, chili, green, canned.
  • 0.25 cup (34.25 grams) -- Nuts, mixed nuts, dry roasted, with peanuts, with salt added.
  • 3 ounces (85.05 grams) -- Beef, loin, bottom sirloin butt, tri-tip steak, separable, lean only, trimmed to 1/4" fat, all grades, raw.
  • 1.91 fl ounces (56.154 grams) -- Alcoholic beverage, wine, table, white.
  • 0.33 fl ounce (9.768 grams) -- Water, tap, municipal.
  • 1 ounce (85 grams) -- Fish, halibut, Atlantic and Pacific, raw.
  • 1.5 can (12.5 ounces), drained (472.5 grams) -- Fish, tuna, light, canned in water, drained solids.
  • 0.08 cup (15.52 grams) -- Beans, black, mature seeds, raw.
  • 1 tablespoon (32 grams) -- Peanut butter, chunked, with salt.
  • 4 tablespoons (128 grams) -- Peanut butter, smooth e, with salt.
  • 4 tablespoons (64 grams) -- Soy sauce made from soy and wheat.
  • 0.75 tablespoon (13.5 grams) -- Soy sauce made from soy and wheat, low sodium.
  • 10 slices (280 grams) -- Bread, whole-wheat, commercially prepared.

Help Me

The Best Meal Plan App

Using the latest science and research, the team at changingshape.com offers plans developed by certified nutrition and fitness professionals. Join the changingshape.com calorie counter app free today.

In the News

Get your position on the beta-tester waitlist today.

The waitlist is an exclusive, limited time offer. Seats are numbered. Enter your details below today.

Risk free. No credit card needed.
Watch the video