1500 Calories in Six Meals-a-Day

Can eating several mini-meals instead of three squares a day help you lose weight? It all comes down to the total calories you take in over the day. The more chances you have to eat, the more times you may overeat so portion size is the key.

To eat in a healthy manner, choose a variety of foods from and within different food groups. Make food choices that will limit your intake of saturated and trans fat, cholesterol, added sugars, salt, and alcohol.

MyPyramid.gov can help you determine how many servings you should choose from the different food groups.

The following meal plan is just one example that includes all food groups as well as discretionary calories, which are those calories left over after nutrient needs are met by other food groups.

MealFood GroupServingsMenu ChoiceAmountCalories
BreakfastGrain Equivalent1Whole wheat toast1 slice

Fruit1Banana1 small

Milk1/2Low-fat milk4 ounces

Oils/Fats2-3Peanut butter1 tablespoon

Discretionary
Coffee




Sugar2 teaspoons





338
SnackFruit2Strawberries, sliced1 cup

Milk1Yogurt, non-fat French vanilla1 cup





185
LunchGrain Equivalent2Whole wheat bread2 slices

Meat Equivalent2Roast beef, lean2 ounces

Vegetables0Lettuce and tomatoGarnish

Milk1/2Low-fat milk4 ounces

Oils/Fats1Mayonnaise, lite1 tablespoon





456
SnackMeat Equivalent1 ounceHummus2 tablespoons

Vegetables1Baby carrots, raw1/2 cup

Milk1/2Low-fat milk4 ounces





100
DinnerGrain Equivalent2Pasta, cooked1 cup

Meat Equivalent2Chicken, cooked2 ounces

Vegetables1Marinara sauce1/2 cup


2Broccoli, cooked1 cup



Salad, tossed2 cups

Oils/Fats2Olive oil2 teaspoons

Discretionary
Vinegar, seasoning




0 calorie beverage
456
SnackFruit1Pear, sliced1 small

Discretionary
Almonds10
Total



1506

Also on About.com

Flu Symptoms

Read More »
Join Calorie Count - it's easy and free!
CREATE FREE ACCOUNT
Advertisement
Advertisement
Allergy Remedies
Is It Possible to Go Natural?
The side effects of allergy medications keep some people from using them. Natural remedies can be a great alternative, but some are more effective than others.