Calories Intake

 

 

MACAVA NUTRITION CALORIES

 

For a 1,200  , 1,600 , and 2,000 calories we offer a menu similar to the following ( different combinations )

1,200 calories

Breakfast

Grain= 1 cup cooked oatmeal (1 serving of grain group)

Protein= 1 boiled egg ( 1 serving of protein group)

Dairy= 1 cup of milk (1 serving of dairy group )

Snack= 1/2 cup of yogurt ( 1/2 serving of dairy +protein groups)
1 cup milk ( 1 serving of dairy group)

Lunch

Grain=1/2 cup cooked rice ( 1 serving of grain group)
Vegetable= 2 cups of leafy greens ( 1 serving of vegetables group)

Protein= 1 ounce of meat ( 1 serving of protein group)

Snack
Fruit=1 Apple ( 1 serving of fruit group)

Dinner

Grain= (root vegetables or grain) = 1/2 cup sweet potato (1 serving vegetable group or 1/2 cup quinoa (1/2 serving of grain group)

Protein = 1 ounce of meat ( 1 serving of protein group)

1,600 calories

Grain=5 servings
Vegetables= 2 cups
Protein=5 servings
Fruit = 1 1/2 servings
Dairy= 3 cups

Breakfast

Grain=1 cup cook oatmeal ( 1 serving of grain group)
Protein = 1 boiled egg ( 1 serving of protein group)
Fruit= 1/2 cup blueberries ( 1/2 serving of fruit group )
Snack
1/2 cup yogurt (1/2 serving of dairy +protein groups)
Dairy= 1 cup of milk ( 1 serving of dairy group)

Lunch

Grain= 3/4 cup of cooked rice ( 1 1/2 servings of grains)

Vegetable= 2 cups leafy greens ( 1 serving of vegetables ) + 1/2 cup cooked vegetables ( not root vegetables) (1 serving of vegetables

Protein= 2 ounces of meat ( 1 1/2 protein servings)

Snack
1 Apple

Dinner

Grain = ( root vegetable or grain )= 1 cup sweet potato ( 2 serving vegetable group ) or 1 cup cooked quinoa ( 2 servings of grain group)

Protein= 2 ounces of meat ( 1 1/2 protein servings)

Dairy = 1 cup milk ( 1 serving dairy group )

2,000 calories

Grain= 6 servings
Vegetables = 2 1/2 cups
Protein = 5 1/2 servings
Fruit = 2 cups
Dairy = 3 cups

Breakfast

Grain= 2 cups oatmeal ( 2 servings grain group )
Protein = 1 boiled egg ( 1 serving of protein group)
Fruit= 1 cup blueberries ( 1 serving of fruit group )

Snack
1 cup yogurt (1 serving of dairy +protein groups)
Dairy= 1 cup of milk ( 1 serving of dairy group)

Lunch

Grain= 1 cup rice ( 2 servings of grain group)

Vegetable= 1 cup cooked vegetables ( 2 servings of vegetable group

Protein= 2 1/2 ounces of meat ( 2 1/2 ounces of protein group )
Snack
1 Apple

Dinner

Grain = ( root vegetable or grain )= 1 cup sweet potato ( 2 serving vegetable group ) or 1 cup cooked quinoa ( 2 servings of grain group)

Protein= 2 1/2 ounces of meat ( 2 1/2 ounces of protein group )
Dairy= 1 cup of milk ( 1 serving of dairy group )

Recommended amount of food to eat a day by USDA according to calories intake

We offer 4 different calorie plans for you to follow according to the amount of calories you want to eat a day so that you may reach your health and weigh goals. The calorie plans are 1200, 1600 and 2000 where each plan includes breakfast, lunch, dinner and snacks.

1,600 calories

Grain= 5 servings ( e.g. 1/2 cup cooked grain makes one serving )

Vegetable= 2 cups servings (e.g. 1/2 cup of cooked vegetable makes one serving )

Fruit= 1 1/2 serving ( 1 cup of fruit makes one serving )

Protein= 5 servings ( e.g. 1 ounce of cooked meat is one serving )

Dairy= 3 cups ( e.g. one cup of milk is one serving )

 

2,000 calories

Grain= 6 servings ( e.g. 1/2 cup cooked grain makes one serving )

Vegetable= 2 1/2 cups servings (e.g. 1/2 cup of cooked vegetable makes one serving )

Fruit= 2 cups serving ( 1 cup of fruit makes one serving )

Protein= 5 1/2 servings ( e.g. 1 ounce of cooked meat is one serving )

Dairy= 3 cups ( e.g. one cup of milk is one serving )

LEARN MORE ABOUT CALORIES INTAKE AND SERVE SIZES 

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