What is a suitable meal plan for my current weight?

Weekly Meal Plan Based on Current Weight

Without knowing your specific weight, I recommend following the American Heart Association's 2000-calorie daily pattern, which is appropriate for most adults and provides comprehensive cardiovascular and metabolic health benefits. 1

Daily Food Group Targets (2000 Calories)

Vegetables: 2½ cups daily

• Dark green vegetables: 1½ cups per week (spinach, kale, broccoli, collard greens) 1
• Red/orange vegetables: 5½ cups per week (peppers, tomatoes, carrots, sweet potatoes) 1
• Beans and peas: 1½ cups per week (kidney beans, black beans, lentils, chickpeas) 1
• Starchy vegetables: 5 cups per week (corn, white potatoes, butternut squash) 1
• Other vegetables: 4 cups per week (leafy greens, cucumbers, mushrooms, green beans) 1

Fruits: 2 cups daily

• Prioritize whole fruits over juices 1
• Examples: apricots, bananas, oranges, berries, melons, pears 1
• Fresh, frozen, or canned unsweetened varieties 1

Whole Grains: 3 ounce-equivalents daily (out of 6 total grain servings)

• Whole-wheat bread, brown rice, oatmeal, quinoa, whole-wheat pasta 1
• Choose grains with carbohydrate-to-fiber ratio less than 10:1 2
• 1 ounce-equivalent = 1 slice bread, ½ cup cooked rice/pasta, 1 cup ready-to-eat cereal 1

Protein Foods: 5½ ounce-equivalents daily

Fish (preferably oily): 8 ounce-equivalents per week

• Salmon, mackerel, tuna, herring, sardines, trout 1, 2
• Translates to approximately 2 fish meals per week 2

Nuts, seeds, legumes: 5 ounce-equivalents per week

• Almonds, walnuts, peanuts, sunflower seeds (unsalted preferred) 1
• Approximately 4 meals per week 2
• 1 ounce-equivalent = ½ ounce nuts/seeds or ¼ cup cooked beans 1

Lean meat and poultry: 26 ounce-equivalents per week

• Limit unprocessed red meat to 4-6 meals per month 2
• Choose lean cuts, trim visible fat, remove poultry skin 1
• Limit processed meats to maximum 1 meal per week (bacon, sausage, deli meats) 2

Dairy: 3 cups daily

• Fat-free or low-fat milk, yogurt, cheese 1
• Fortified soy alternatives acceptable 1
• Avoid added sugars in flavored yogurts and milks 1

Oils: 3 tablespoons daily

• Soybean, canola, extra-virgin olive oil preferred 2
• Avoid partially hydrogenated oils (trans fats) completely 2

Weekly Meal Structure Example

Monday through Sunday Pattern:

Breakfast (Daily):

• 1 cup whole grain cereal or oatmeal 1
• 1 cup fat-free milk 1
• 1 cup berries or banana 1

Lunch (Daily):

• 2 cups mixed vegetables (salad or cooked) 1
• 3 ounces lean protein (rotate: fish 2x/week, poultry 3x/week, legumes 2x/week) 2
• 1-2 slices whole wheat bread or ½ cup brown rice 1
• 1 piece fruit 1

Dinner (Daily):

• 1½ cups vegetables (vary colors throughout week) 1
• 2-3 ounces lean protein 1
• ½ cup whole grain (quinoa, whole wheat pasta, brown rice) 1
• 1 tablespoon vegetable oil for cooking 2

Snacks (Daily):

• 1 cup low-fat yogurt 1
• Small handful (½ ounce) unsalted nuts 4 days per week 2
• Additional fruit serving 1

Critical Limitations

Sodium: Maximum 2300 mg daily

• Rinse canned vegetables to reduce sodium 1
• Choose low-sodium products when available 1

Added Sugars: Maximum 100 calories (25g) daily

• Avoid sugar-sweetened beverages completely (soda, fruit drinks, sports drinks) 2
• Limit sweets and desserts 1

Saturated Fat: Less than 6% of total calories (13g at 2000 calories)

• Avoid butter, cream, tropical oils (palm, coconut) 1
• Choose soft margarines over solid fats 1

Foods to Avoid Completely:

• Industrial trans fats (partially hydrogenated oils) 2
• Sugar-sweetened beverages 2

Calorie Adjustment Based on Weight Goals

If weight loss needed: Reduce to 1600-1800 calories by proportionally decreasing all food groups while maintaining nutrient density 1

If weight maintenance at higher activity level: Increase to 2200-2400 calories by proportionally increasing all food groups 1

For children ages 4-8: Use 1200-1800 calorie patterns 1

For children ≥9 years and adults: Use 1600-3100 calorie patterns 1

Key Implementation Points

• Emphasize variety within each food group to ensure adequate micronutrient intake 3
• Prioritize whole, minimally processed foods over packaged products high in salt, sugar, and fat 1
• Meal timing matters less than overall daily and weekly patterns 1
• Physical activity of 150-300 minutes per week supports weight management 1
• This pattern reduces risk of cardiovascular disease, type 2 diabetes, and certain cancers 1, 4