Skip to content

    Ideas to help you plan healthy, satisfying meals

    Here are sample menus at two calorie levels, 1,600 and 1,800. Use them for ideas in planning your own meals and snacks.

    1,600 CALORIES 1,800 CALORIES
    1/2 banana
    1/2 cup unsweetened oatmeal
    1 cup skim milk
    1 grapefruit
    2 slices French toast
    2 teaspoons maple syrup
    1/2 cup jicama and carrot sticks with low-fat dip 8 ounces tomato juice
    Celery sticks
    3 small clementines
    Sandwich: 2 slices whole-wheat bread,
    1 ounce lean meat, 1 ounce low-fat
    cheese, 1 teaspoon light mayonnaise,
    sliced tomatoes, and lettuce.
    2 large dill pickles
    Iced tea, unsweetened, with lemon
    Entrée salad : 1 cup mixed greens,
    cherry tomatoes, sliced cucumber,
    1 ounce grilled salmon, 1 ounce blue
    cheese, 1 teaspoon chopped nuts, 1/4
    cup dried cranberries, and 2 tablespoons light dressing
    1 whole-wheat roll
    8 ounces low-fat yogurt, plain, with one
    cookie (light dessert) crumbled on top
    Seltzer water with lime
    4 ounces grilled chicken
    Grilled asparagus and red pepper medley
    Mixed green salad with 2 teaspoons regular dressing
    1 pumpernickel roll
    1 teaspoon butter
    6 ounces wine
    Broth-based vegetable soup
    4 ounces roasted pork tenderloin
    1 large baked sweet potato with 2 teaspoons butter
    1/2 cup steamed spinach
    1/2 cup broccoli slaw with light dressing
    1 cup skim milk
    1/2 cup chocolate sorbet
    Smoothie: Blend 1 cup raspberries, 1 cup plain low-fat yogurt, with ice 1 pear
    1 ounce low-fat cheese
    4 low-fat crackers

    WebMD Weight Loss Clinic-Feature

    Healthy Recipe Finder

    Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.

    Top searches: Chicken, Chocolate, Salad, Desserts, Soup

    Heart Rate Calculator

    Ensure you're exercising hard enough to get a good workout, but not strain your heart.

    While you are exercising, you should count between...