Sample Meal Plan

 This is a Sample Meal Plan adding up calories for you.  This is based off of our tables here
Once you decide what sort of diet your going to work with, use our charts to help you pave the way.  This is Not the Mufa Diet Plan, we will go over that soon.

Remember your aiming for 4-5 meals per day to help you get that flat belly and to lose weight.

Values are approximate for edible portions.)
Based on U.S. Dept. of Agriculture's Home and Garden Bulletin, No. 72: Nutritive Value of Foods.

Food Item Quantity Calories Grapefruit 1 80 Kiwi 1 45 Orange 1 medium 70 Total 195 Lettuce, romaine 4 ounces 25 Banana 1 large 105 Grapes, green 1 cup 90 Pear 1 100 Total 320 Apple 2.75" diameter 80 Dates 10 230 Total 310

Food Item Quantity Calories Blueberries 1 cup 80 Strawberries 1 cup 55 Pineapple 8 ounces 60 Total 195 Peach 1 medium 50 Plum 1 30 Nectarine 1 75 Total 155 Cantaloupe half of 5" diameter 95 Honeydew 6.5" wedge 45 Watermelon 4" x 8" wedge 155 Total 295

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Food Item Quantity Calories Potato, mashed 1 cup 180 Squash, summer .5 cup 55 Onions, white, raw 4 ounces 40 Pepper, sweet red 1 medium 25 Vegetable oil 1 tablespoon 120 Total 420 Broccoli 4 ounces 30 Carrot 1 30 Rice, brown .5 cup 110 Cauliflower, raw 1 cup 30 Margarine, regular 1 tablespoon 102 Total 302

Food Item Quantity Calories Corn, on cob 1 ear 85 Spinach 1 cup 10 Butter, regular .5 tablespoon 51 Total 146 Lettuce, head 1 cup 15 Tomato 1 medium 20 Celery 1 stalk 5 Dressing, low-calorie 1 tablespoon 15 Total 55 Asparagus 4 ounces 20 Peas 1 cup 125 Avocado 1 medium 305 Total 450

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Food Item Quantity Calories Peanut butter 1 tablespoon 95 Banana 1 large 105 Bread, whole wheat 1 slice 60 Milk, skim 1 cup 85 Total 345 Omelet, cheese 2 eggs 260 Orange juice 1 cup 105 Yogurt, low-fat 1 cup 127 Total 492 Sunflower seeds 3 ounces 480 Cucumber half 8" 7 Tomato 1 medium 20 Total 507

Food Item Quantity Calories Soup, chicken noodle 1 cup 75 Tomato juice 6 ounces 35 Tuna, in water 3 ounces 135 Lettuce, romaine 4 ounces 25 Total 270 Salmon, baked 3 ounces 140 Vegetable oil 1 tablespoon 120 Squash, zucchini 1 cup 40 Turnips 1 cup 55 Wine, dry 4 ounces 100 Total 455

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Food Item Quantity Calories Potato baked 4 ounces 125 Cheese, cheddar 1 ounce 120 Cream, sour 1 tablespoon 25 Green beans 4 ounces 40 Total 310 Pizza, cheese 1/8 of 15" pie 290 Soup, clam chowder 1 cup 165 Ginger ale 12 ounces 115 Total 570 Muffin, bran 1 medium 150 Bacon 3 strips 100 Egg 2 large 160 Total 410

Food Item Quantity Calories Bagel 1 medium 165 Cheese, cream 1 ounce 100 Coffee, black 6 ounces 4 Cream, half & half 1 tablespoon 20 Sugar 1 teaspoon 15 Total 304 Corn flakes 1 cup 100 Milk, whole 1 cup 150 Apple juice 1 cup 115 Total 365 Oatmeal. cooked 1 cup 150 Raisins .25 cup 120 Yogurt, whole 1 cup 140 Total 410

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Food Item Quantity Calories Pancake 3 4" 180 Syrup, corn/maple 2 tablespoon 120 Butter, whipped 2 tablespoon 130 Total 430 Chicken breast 3 ounce filet 140 Potato, sweet 5 ounces 200 Green beans 4 ounces 40 Total 380 Chicken pot pie 4 ounces 350 Milk, whole 1 cup 150 Total 500

Food Item Quantity Calories Sirloin steak 4 ounces 229 Potato, french fried 12 200 Broccoli 4 ounces 30 Total 459 Chili con carne 1 cup 340 Muffin, corn 1 medium 130 Total 470 Beans, kidney 1 cup 230 Rice, white, cooked 1 cup 200 Pork chop 1 275 Applesauce .5 cup unsweetened 52 Total 757

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Food Item	Quantity	Calories
Frankfurter	1 regular	180
Roll, hot dog	1	160
Mustard	1 teaspoon	5
Total 345
Ground beef	4 ounces	320
Mushrooms	.5 cup	9
Pepper, sweet green	1 medium	20
Bread crumbs	.5 cup	170
Onions, green	6 small	25
Total 544
Fish filet sandwich	1 medium	370
Cola	12 ounces	144
Total 514