FITTERFIRMER
                              Meal Plans
   1
          Male Energy Requirements: Canada’s Food Guide  
               Age        Sedentary          Low Active         Active              Active
                          One pound weight   One pound weight   One pound weight    Two pound weight 
                          loss / week with   loss / week with   loss / week with    loss per week. With 
                          food change        food change active food change active  food choices.
               17 - 18     1500                2400               2800               2300
               19 - 30     2000                2200               2500               2000
               31 - 50     1800                2100               2400               1900
               51 - 70     1700                1900               2100               1600
               70+         1500                1700               2000               1500
          Female Energy Requirements: Canada’s Food Guide  
               Age        Sedentary          Low Active         Active              Active
                          One pound weight   One pound weight   One pound weight    Two pound weight 
                          loss / week with   loss / week with   loss / week with    loss per week. With 
                          food change        food change active food change active  food choices.
               17 - 18     1300                1600               1900               1400
               19 - 30     1400                1600               1900               1400
               31 - 50     1300                1500               1800               1300
               51 - 70     1200                1400               1600               1100
               70+         1100                1300               1500               1100
              Sedentary: Typical daily living activities (ex. Household tasks, walking to the bus)
              Low Active: Typical daily living activities PLUS 30-60 minutes of daily moderate activity 
                          (ex. Walking at 5-7 km/h.)
                  Active: Typical daily living activities PLUS at least 60 minutes of daily moderate activity.
              Never choose a calorie level that goes below your basal metabolic rate (BMR).
                                                                                    wellnessinstitute.ca
          1100 Calorie Meal Plan
                                                                        Example 1                      Example 2
                      Breakfast
                      Protein Foods                        none         none                           none
                      Starchy Foods                           1         3/4 cup oatmeal                1 sl.w.w toast
                      Milk and  Alt.                          1         1 c. skim,1%                   3/4 cup yogurt
                      Fruit                                   1         1 peach                        1/2 c. applesauce
                      Vegetables                           none         none                           none
                      Fats and Oils                           1         6 almonds                      1 tsp.margarine
                      Snack
                      Fruit                                   1         1 apple                        1 pear
                      Lunch
                      Protein Foods                           2         2oz (60g) chicken              3/4 cup canned tuna
                      Starchy Foods                           2         1 cup rice,cooked              2 slices ww bread
                      Milk and  Alt.                       none         none                           none
                      Fruit                                none         none                           none
                      Vegetables                              1         1/2 cup peas                   1 c. lettuce, celery
                      Fats and Oils                           0                                        ( 1 Tbsp Fat free Dressing)
                      Snack
                      Milk and Alt.                           1         3/4 cup yogurt                 3/4 c.yogurt
                      Vegetables                              1         celery(1 med. stalk)           1/2 c. cherry tomatoes
                      Fats and Oils                           1         1 T. Ranch dressing            10 peanuts
                      Supper
                      Protein Foods                           2         2 oz.(60 g.) sl. beef          2 oz.(60g) chicken
                      Starchy Foods                           1         1/2 cup ww.spaghetti           1 ww tortilla small
                      Milk and  Alt.                       none         none                           none
                      Fruit                                none         none                           none
                      Vegetables                              2         1/2 cup carrots                1/2 green pepper
                                                                        1/2 cup mushrooms              10 cucumber slices
                      Fats and Oils                           1         1 tsp. olive oil (for pasta)   1 tsp. mayonnaise
                      Total Daily Servings
                      Protein Foods                     5 servings
                      Starchy Foods                     4 servings
                      Milk and  Alt.                    2 servings
                      Fruit                             2 servings
                      Vegetables                        4 servings
                      Fats and Oils                     3 servings
          1200 Calorie Meal Plan
                                                                        Example 1                      Example 2
                      Breakfast
                      Protein Foods                        none         none                           none
                      Starchy Foods                          1          3/4 cup oatmeal                1 sl.w.w toast
                      Milk and  Alt.                         1          1 c. skim,1%                   3/4 cup yogurt
                      Fruit                                  1          1 peach                        1/2 c. applesauce
                      Vegetables                           none         none                           none
                      Fats and Oils                          1          6 almonds                      1 tsp.margarine
                      Snack
                      Fruit                                  1          1 apple                        1 pear
                      Lunch
                      Protein Foods                          2          2oz (60g) chicken              3/4 cup canned tuna
                      Starchy Foods                          2          1 cup rice,cooked              2 slices ww bread
                      Milk and  Alt.                       none         none                           none
                      Fruit                                none         none                           none
                      Vegetables                             1          1/2 cup peas                   1 c. lettuce, celery
                      Fats and Oils                          0                                         ( 1 Tbsp Fat free Dressing)
                      Snack
                      Milk and Alt.                          1          3/4 cup yogurt                 3/4 c.yogurt
                      Vegetables                             1          celery (1 med. stalk)          1/2 c. cherry tomatoes
                      Fats and Oils                          1          1 T. Ranch dressing            10 peanuts
                      Supper
                      Protein Foods                          2          2 oz.(60 g.) sl. beef          2 oz.(60g) chicken
                      Starchy Foods                          1          1/2 cup ww.spaghetti           1 ww tortilla small
                      Milk and  Alt.                       none         none                           none
                      Fruit                                none         none                           none
                      Vegetables                             2          1/2 cup carrots                1/2 green pepper
                                                                        1/2 cup mushrooms              10 cucumber slices
                      Fats and Oils                          1          1 tsp. olive oil (for pasta)   1 tsp. mayonnaise
                      Total Daily Servings
                      Protein Foods                    5 servings
                      Starchy Foods                    4 servings
                      Milk and  Alt.                    2servings
                      Fruit                            2 servings
                      Vegetables                       4 servings
                      Fats and Oils                    3 servings