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

April 3, 2013 - By Nautilus Plus

Temps de lecture 3 minutes

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

3-day Menus for 1400, 1600, and 1800 Calories is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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