1800-Calorie Diet Plan For Children
Here is a basic 2-day calorie-controlled diet plan for children, containing approximately 1800 calories, which includes foods from all major food groups for optimum nutrition, micronutrients and dietary fiber. Each meal is listed with total calories in brackets, and individual foods are accompanied by their individual calorie content.
Diet Plan for Children - Day 1 (total calories = 1807)
Breakfast - Cereal with Seeds and Raisins (365 calories)
2 Shredded Wheat biscuits (or 2 Weetabix) [160]
1/2 cup fat-free milk [45]
1 tbsp pumpkin or sesame seeds [45]
1 tbsp raisins [45]
1 apple, chopped [70]
Top the biscuits with milk, seeds, raisins and apple.
Snack (150 calories)
6 fl oz yogurt drink
Lunch - Tuna Salad in Pita w/Vegetable Juice (350 calories)
1 whole wheat pita [140]
3 oz tuna, canned in water [90]
1 tbsp light mayo [50]
Shredded carrot and lettuce [20]
8 fl oz vegetable juice [50]
1. Drain the tuna and flake. Mix together with the shredded carrot, lettuce and mayo.
2. Pile the mixture into the pita.
3. Serve with the vegetable juice.
Snack (180 calories)
3 whole wheat crackers, 1 oz low-fat cheese, handful baby carrots
Dinner - Chicken Burger, Wheat Bun, Cheese & Crackers w/Grapes (542 calories)
4 oz boneless, skinless chicken breast [130]
1 regular whole wheat hamburger bun [140]
1 tbsp salsa [12]
1 small tomato, sliced [20]
Couple leaves lettuce [5]
Thinly sliced red onion [10]
Dessert:
2 whole wheat crackers [60]
1 oz low-fat cheese [90]
Small bunch (about 4 oz) grapes [75]
1. Broil chicken on both sides until cooked.
2. Split the bun and lightly toast.
3. Top with salsa, lettuce, onion and tomato.
4. Follow with the cheese, crackers and grapes.
Snack (220 calories)
Selection of chopped fruit (cantaloupe, strawberries, kiwifruit, peaches) [90] topped with scoop low-fat ice cream [90] topped with tbsp chopped nuts [40].
Diet Plan for Children - Day 2
Breakfast - Breakfast Burrito (359 calories)
2 eggs [160]
1 tbsp milk
1 tsp olive or canola oil [45]
4 cherry tomatoes, halved [20]
1/2 green bell pepper, deseeded and thinly sliced [12]
1 whole wheat tortilla [110]
1 tbsp salsa [12]
1. Heat the oil in a non-stick skillet (pan), add tomatoes, bell pepper, and pepper.
2. Cook for 2-3 minutes then whisk eggs, add to pan and stir until set.
3. Meantime, warm tortilla, fill with egg mixture, top with salsa, roll and serve.
Snack (165 calories)
Banana and Berry Smoothie
1/2 cup plain low-fat yogurt [70]
1 small banana [70]
1/2 cup fresh/frozen strawberries [25]
Place all ingredients in blender and process for 1-2 minutes.
Lunch - Ham w/Cream Cheese and Walnuts on Rye w/Fruit Juice (454 calories)
2 slices pumpernickel/rye bread or whole wheat bread [150]
2 tbsp low-fat cream cheese [70]
4 chopped walnuts (44)
2 oz deli ham (or turkey) [70]
Sliced cucumber
8 fl oz orange juice [120]
1. Mix the walnuts with the cream cheese and spread over each slice of bread.
2. Top with ham and cucumber, sandwich and cut into 4 triangles.
3. Serve with fruit juice.
Snack (70 calories)
1 cup of frozen grapes (or any fruit)
Dinner - Mini-Pizza w/Salad, Milk and Chocolate Banana (550 calories)
1 whole wheat English Muffin [140]
1/4 cup pizza sauce [35]
1/4 cup shredded mozzarella [80]
Selection of chopped veggies (try peppers, corn, mushrooms, broccoli, onions) [40]
Salad: [80]
Shredded Lettuce
Cherry Tomatoes
Shredded carrot w/raisins
Sliced cucumber
1. Split the muffin and spread both sides with the pizza sauce.
2. Top with cheese and veggies.
3. Pop in a hot oven for about 8 minutes.
4. Serve with salad.
Dessert:
Banana w/chocolate sauce [175]
Peel and split a banana lengthways, spread with 1 tbsp Nutella and pop in the microwave for 30 seconds.
Snack (205 calories)
3 reduced-fat Oreo cookies [130]
6 fl oz glass low-fat milk [75] |
