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Meal Plans form the basis for any calorie-controlled diet.

Current government calorie recommendations are as follows:

  • Women (aged 19-30) - 2000

  • Women (aged 31-50) - 1800

  • Men (aged 19-30) - 2400

  • Men (aged 31-50) - 2200

These amounts are for weight maintenance (neither losing or Gaining weight), and assume little or no physical activity. As we age, our basal metabolism lowers, as does our muscle mass.

1000 Calorie Diet and Meal Plan

1000 Calories per day is only suitable for a small framed woman who engages in minimal amounts of exercise.


If you intend to follow such a restricted diet it is very important to ensure nutritional balance is maintained. 


Ensure you drink plenty of water and do not follow this amount of calories for sustained period of time. Daily calories should vary (zigzag) in order to maintain metabolic rate. That said, managed properly, such a diet can aid with weight loss goals.

1200 Calorie Diet and Meal Plan

A 1200 calorie diet plan would be appropriate for an adult woman who gets little to no activity and who desires weight loss. A 1200 calorie plan may also be appropriate for small-to-medium framed women over the age of 50 who are only lightly active. This calorie level is probably too low for most men.

1400 Calorie Diet and Meal Plan - Higher Protein

These meal plans are around 1400-1450 calories, and are higher in protein. This calorie level is appropriate for a woman engaged in physical activity (such as 3-4 times per week), and who wants to lose weight. Ensure you drink plenty of water - aim for 8-10 glasses per day. This calorie level is not appropriate for men.

1800 Calorie Diet and Meal Plan

1800 calories per day is a generalized recommendation for men trying to lose weight. This exact amount has been trialed and has shown to lead to weight loss. Low-carb and Mediterranean-type diets were more successful than low fat. This is a balanced meal of about 50% carbs, 30% proteins, and 20% fats. Ensure you drink plenty of water - aim for 8-10 glasses per day. Only other drinks allowed are herbal teas, green tea, and the occasional black coffee. 

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