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Sample 1500 to 1800 Calorie Menu

Nina Ghamrawi, MS, RD, CDE
July 5, 2023
July 5, 2023

This is most appropriate for smaller women that are sedentary or moderately active, or taller women with goals to lose weight healthfully. This menu is designed to be heart healthy, follow DASH guidelines to lower blood pressure, and be carbohydrate controlled. It's like an all-natural, multicultural, do-it-yourself weight-watchers/lean cuisine/Healthy Choice menu, but at a fraction of the cost. This is also mostly paleo friendly, and often in compliance with Whole30 diets, but with much less headache involved.

This is not a diet. Diets are temporary, restrictive, time-consuming, boring and bland. Think of this as a guide on how to live. Eating good food that nourishes you.

Not tailored specifically for people with any intolerances or allergies, it is meant to provide a basic guide to portion sizes, and give readers an idea about high quality foods rich in fiber and healthy fats. It is heart healthy and also carbohydrate controlled.

This menu is based on the exchange list system. This means that foods in a particular food group can be "exchanged" for other foods in the same category. For example, if you don't like the protein option of 3 meatballs, you can exchange it for the same amount of protein listed on the menu from a different day, or a similar amount of protein using the American Diabetes Association Exchange List System.Here's a few day sample of the menu:

Like what you see here? Do you want more of this sample menu? Here's a sample for the rest of the week.

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