An ideal calorie target meal plan will assist you to lose weight, keep fit, and as well help you keep up with the daily calorie target required in your body. The standard calorie target for most adults, considered to be adequate in meeting people’s energy and nutrient needs, is 2000. However, these nutritional requirements tend to vary based on different individual requirements as everyone’s body, and lifestyle is different.
Calories help to supply your body with adequate energy required to sustain you. Depending on your daily activity level, it is estimated that adult men need 2,000-3,000 calories per day, as compared with 1,600-2,400 for women. More so, some people require fewer than or more than 2,000 calories per day as calorie needs vary. For individuals who are in a period of growth like teenagers and pregnant women, they often require more than 2,000 calories per day.
When the amount of calories you burn daily is higher than the amount you consume, there’s a deficit in calories that results in loss of weight. On the other hand, you may gain weight when you consume more calories than you burn. For proper weight maintenance, both targets have to be equal.
Foods to Eat
We recommend a well-balanced and healthy diet that includes a lot of whole and unprocessed foods. Each meal should contain high-quality protein and fiber-rich foods such as vegetables, fruits, and whole grains. More so, you can occasionally indulge the following foods to your daily diet:
- Whole grains like brown rice, bulgur, oats, farro, quinoa, millet, and so on.
- Non-starchy vegetables like spinach, kale, peppers, broccoli, bok choy, zucchini, Swiss chard, cauliflower, tomatoes, and so on.
- Starchy vegetables like peas, butternut squash, potatoes, plantains, winter squash, sweet potatoes, and so on.
- Dairy products like kefir, reduced or full-fat plain yogurt, and full-fat cheeses.
- Lean meats like chicken, lamb, beef, turkey, veal, bison, and so on.
- Nut butter, seeds, and nuts like cashews, almonds, hazelnuts, macadamia nuts, sunflower seeds, natural nut butter, and pine nuts.
- Fish and seafood like salmon, tuna, scallops, halibut, clams, mussels, shrimp, and so on.
- Fruits like berries, apples, peaches, pears, bananas, grapes, melons, and so on.
- Legumes like black beans, kidney beans, chickpeas, cannellini beans, lentils, and so on.
- Eggs like organic and whole eggs which are the healthiest and most nutrient-dense
- Plant-based protein like edamame, tofu, seitan, tempeh, plant-based protein powders, and so on.
- Healthy fats like coconut oil, avocados, olive oil, and so on.
- Spices like turmeric, red pepper, ginger, black pepper, nutmeg, paprika, cinnamon, and so on.
- Herbs like basil, parsley, dill, oregano, cilantro, rosemary, tarragon, and so on.
- Calorie-free beverages like black coffee, tea, sparkling water, and so on.
Studies show that adding a protein source to your snacks and meals can promote the feelings of fullness and aid in weight maintenance as well as loss. Even more, when you monitor your carb intake and choose the right types of carbs, it will assist you with weight maintenance. We recommend a 30 day meal plan for weight loss as it will help you to sustain a specific calorie target during this period.
There are a few tips we recommend that can keep you on track as you sustain your calorie target and also your diet. These include;
- Drinking enough water or calorie-free beverages
- Be sensitive about nighttime snacks as some snacks contain a lot of calories
- Enjoy your favorite meals, but eat the right proportion
- Make sure there’s a protein in all your meals
- Add good spice to your meals to help you feel satisfied.
- Always eat breakfast to maintain your weight.
- Include fiber, vegetables, and fruits to your diet
- Always avoid buying fattening foods and take time to routinely clean your cupboards for fattening foods.
- Get enough rest after work and occasionally check your weight.