Prescribed healthy eating meal plans are extremely popular among admirers of a healthy lifestyle, thanks to their long-term health benefits. They address an individual’s daily activities, eating preferences, routine, physical activities, and health goals.
Planning a healthy eating meal plan seems easy, but it isn’t in the reality. Figuring out how many calories you should eat per day is a mystery. The calorie-intake needs of every individual are different from others. It is because of the differences in age, height, sex, and many other factors.
How many calories you should consume every day depends on your basal metabolic rate and daily activities. Whether you are planning to lose weight or maintain it, you need to follow healthy eating meal plans considering your health objectives. Some people believe they can lose weight by eating fewer calories. However, every individual should eat at least 1,600 calories each day. Eating less slows your metabolism and leads to low energy level.
On the other side, eating more calories than required is also not beneficial. Eating too many calories can also result in bad health.
Examine Activity Level To Decide Calorie Intake
Based on your daily activities, you can determine the calories you should eat. An individual’s activity level falls under four major categories: Very active, moderately active, slightly active, and sedentary.
Very Active: If you are exercising more than two hours a day and working as an individual who is active all the time, then you are a very active person. Such an individual should consume 2,000 to 2,500 calories daily.
Moderately Active: You are a moderately active person when you exercise every day for one hour. In this case, you must consume at least 1,900 calories (female) or 2,500 calories (male) every day.
Slightly Active: If you like long walks and cover more than 5,000 steps each day, then your daily diet must contain at least 1,800 calories (female) or 2,200 calories (male).
Sedentary: Even if you aren’t active and do not cover 5000 steps a day, you need to consume at least 1,600 calories (female) and 1,800 calories (male) every day.
How To Achieve Your Daily Calorie Goals?
You can decide your daily calorie requirements by examining your everyday activities. Now, the question is that which healthy eating meal plans should you follow to fulfill your daily calorie requirements. Let’s take a look:
I. 1,600 Calories A Day
Breakfast: The morning meal should include a whole-grain toast slice, two scrambled eggs, one tablespoon butter (peanut or almond), and cup of latte.
Snacks: Nuts- one ounce.
Lunch: Two whole-grain toast slices, turkey breast (three ounces), salad, and a slice of avocado.
Snacks: An apple.
Dinner: Salmon (four ounces), one sweet potato (baked), and broccoli.
II. 1,800 Calories A Day
Breakfast: Start your morning with a meal which includes whole-grain toast slice, two scrambled eggs, one tablespoon butter (peanut or almond), a cup of latte, and a cup of berries.
Snacks: Nuts- one ounce.
Lunch: Two whole-grain toast slices, turkey breast (three ounces), salad, a slice of avocado, mayonnaise (one tablespoon), and walnuts.
Snacks: An apple.
Dinner: Salmon (four ounces), one sweet potato (baked), and broccoli.
III. 2,200 Calories A Day
Breakfast: As it’s the first meal of the day, start it with whole-grain toast slice, two scrambled eggs, one tablespoon butter (peanut or almond), a cup of latte, and a cup of berries.
Snacks: Nuts- one ounce.
Lunch: Two whole-grain toast slices, turkey breast (three ounces), salad, cheddar cheese (one ounce), a slice of avocado, mayonnaise (one tablespoon), walnuts, vinaigrette dressing (two tablespoons).
Snacks: An apple.
Dinner: Salmon (five ounces), one sweet potato (baked), broccoli in sautéed in half tablespoon oil.
Stick To Healthy Eating Meal Plan, But Don’t Keep Counting Calories
Although it is important to consume prescribed calories, you should not always think of your calorie intake. If you are unable to stick to a diet plan or your health objectives are different from normal health goals, then you can choose a plan from healthy eating meal plans at Karina’s Healthy Eating Plans. They are created by the expert nutritionist to suit your calorie needs and health objectives.
