Calorie Cheat Sheets for Portion Control

Updated: Jan 10


One of the biggest obstacles for people trying to lose weight is trying to figure out what size portions they should be eating. We tend to eat portions based on how we feel, rather than the science of what we actually need. Before diving into the portion control cheat sheets, I would like to mention that these are loose estimates to help you get on track. By no means do you have to stick to these exact foods. Definitely avoid any foods listed that you have allergies or intolerances to. This is just a starting point for you to play around with. You can create your own cheat sheet based on the foods you like to eat. Use these cheat sheets as a template for getting portions sizes under control so that you can start measuring your food (and start losing weight!). To find out what your personal calorie target is, you may use a weight loss calorie calculator like this one:

http://www.acaloriecalculator.com/

You can also use an app like My Fitness Pal or Lose It! to find your calorie target and start logging your calories. Once you have determined your calorie target you can print off the cheat sheet that's right for you, either 2000, 1500, or 1200 calories/day. I have included a couple gluten-free plans of the 1500 and 1200 calorie versions.

Printable Cheat Sheet PDFs

2,000 Calories/Day Breakfast

2 eggs

1 Slice of Toast or 1/3 cup Oatmeal or 1/2 cup Cereal

8 oz. Milk

Coffee

12 oz. Water Mid Morning Snack

Apple with 2 Tbsp. Nut Butter

8 oz. Milk

8 oz. Water Lunch

4 oz. Lean Meat, Poultry, or Fish

Whole Wheat bun or Tortilla

1/2 cup Beans

1/4 cup or 1 slice of cheese

1 cup of salad with 1 tbsp. dressing

16 oz. Water or Unsweetened Ice Tea Afternoon Snack

12 Baby Carrots with 1 Tbsp. Hummus or Ranch Dip

3 oz. Tuna & 10 Wheat Thins or 3 oz. Grilled Chicken Breast or Deli Meat with Lowfat String Cheese

12 oz. Water Dinner

4 oz. Lean Meat, Poultry, or Fish

1 Cup Cooked Quinoa, Brown Rice, or Whole Wheat Pasta (or 1 potato, 1 Hamburger bun, 1/2 cup corn, or 3/4 cup mashed potatoes)

1 Cup Steamed or Roasted Vegetables (non-Starchy)

1 oz. Dark Chocolate for Dessert

16 oz. Water or Unsweetened Iced Tea Evening Snack

4 oz. Yogurt or Cottage Cheese

1 cup Berries or 1 Orange

12 raw almonds

12 oz. Water

1,500 Calorie/Day

Breakfast

1 egg

1 Slice of Toast or 1/3 cup Oatmeal or 1/2 cup Cereal

8 oz. Milk

Coffee

12 oz. Water

Mid Morning Snack

Apple with 2 tsp. Nut Butter

16 oz. Water

Lunch

2 oz. Lean Meat, Poultry, or Fish

2 Slices Bread

1/4 cup or 1 slice of cheese

1 cup of salad with 1 tbsp. dressing

16 oz. Water or Unsweetened Ice Tea

Afternoon Snack

12 Baby Carrots with 1 Tbsp. Hummus or Ranch Dip

3 oz. Tuna & 4 Breton Crackers or 2 oz. Grilled Chicken Breast or Deli Meat with Lowfat String Cheese

12 oz. Water

Dinner

3 oz. Lean Meat, Poultry, or Fish

1/2 Cup Cooked Quinoa, Brown Rice, or Pasta (or 1 small potato, 1 Hamburger bun, 1/3 cup corn, or 1/2 cup mashed potatoes)

3/4 Cup Steamed or Roasted Vegetables (non-Starchy)

0.5 oz. Dark Chocolate for Dessert

16 oz. Water or Unsweetened Iced Tea

Evening Snack

2 Tbsp. Yogurt or Cottage Cheese

1 cup Berries or 1 Orange

6 raw almonds

12 oz. Water

1,500 Calorie/Day Gluten-Free

Breakfast

1 egg

1 Slice of Gluten-free Toast or 1/3 cup Oatmeal or 1/2 cup Gluten-Free Rice Chex Cereal

8 oz. Milk

Coffee

12 oz. Water

Mid Morning Snack

Apple with 2 tsp. Nut Butter

16 oz. Water

Lunch

2 oz. Lean Meat, Poultry, or Fish

Gluten Free Ciabatta Roll or 2 Slices Gluten-Free Bread or 1/4 cup Beans

1/4 cup or 1 slice of cheese

1 cup of salad with 1 tbsp. dressing

16 oz. Water or Unsweetened Ice Tea

Afternoon Snack

12 Baby Carrots with 1 Tbsp. Hummus or Ranch Dip

3 oz. Tuna & 4 GF Breton Crackers or 2 oz. Grilled Chicken Breast or Deli Meat with String Cheese

12 oz. Water

Dinner

3 oz. Lean Meat, Poultry, or Fish

1/2 Cup Cooked Quinoa, Brown Rice, or Gluten-free Pasta (or 1 potato, 1 GF Hamburger bun, 1/3 cup corn, or 1/2 cup mashed potatoes)

3/4 Cup Steamed or Roasted Vegetables (non-Starchy)

0.5 oz. Dark Chocolate for Dessert

16 oz. Water or Unsweetened Iced Tea

Evening Snack

2 Tbsp. Yogurt or Cottage Cheese

1 cup Berries or 1 Orange

6 raw almonds

12 oz. Water

1,200-1,300 Calorie/Day

Breakfast

1 egg

1 Slice of Toast

1 Tbsp. Cheese

4 oz. Milk

Coffee

8 oz. Water

Or

½ cup Quick Oats

½ tsp. brown sugar

1 Tbsp. Preserves or Nut Butter

8 oz. Milk

Coffee

Mid Morning Snack or Afternoon Snack

Small Banana or Small Apple with 1 tsp. Peanut Butter

8 oz. Water

or

Raw Veggies with 2 Tbsp. Hummus or Low-fat Ranch Dip

8 oz. Water

Lunch

Half sandwich with soup or salad

2-3 oz. Lean Meat, Poultry, or Fish

1 Slice of 45-Calorie Bread

1/4 cup or 1 slice of cheese

1 cup of salad with 1/2 tbsp. dressing or 1 cup of soup

8-16 oz. Water or Unsweetened Ice Tea

Dinner

3-4 oz. Lean Meat, Poultry, or Fish

1/2 Cup Cooked Quinoa, Rice, or Pasta (or 1 small potato, 1 Hamburger bun, 1/3 cup corn, or 1/2 cup mashed potatoes)

3/4 Cup Steamed or Roasted Vegetables (non-Starchy)

0.5 oz. Dark Chocolate for Dessert

8-16 oz. Water or Unsweetened Iced Tea

Evening Snack

2 Tbsp. Yogurt, Ricotta, or Cottage Cheese

1 cup Berries or 1 Orange

5 raw almonds

8-12 oz. Water

1,200 Calorie/Day Gluten-Free

Breakfast

1 egg

1 Slice of Gluten-free Toast or 1/3 cup Oatmeal or 1/2 cup Gluten-Free Rice Chex Cereal

6 oz. Milk

Coffee

12 oz. Water

Mid Morning Snack

Small Banana or Small Apple with 1 tsp. Nut Butter

16 oz. Water

Lunch

2 oz. Lean Meat, Poultry, or Fish

1 Slice of Bread

1/4 cup or 1 slice of reduced fat cheese

1 cup of salad with 1/2 tbsp. dressing

16 oz. Water or Unsweetened Ice Tea

Afternoon Snack

12 Baby Carrots with 1 Tbsp. Hummus or Low-fat Ranch Dip

2 oz. Tuna & 4 GF Breton Crackers or 2 oz. Grilled Chicken Breast or Deli Meat with Reduced Fat String Cheese

12 oz. Water

Dinner

3 oz. Lean Meat, Poultry, or Fish

1/2 Cup Cooked Quinoa, Brown Rice, or Gluten-free Pasta (or 1 small potato, 1 GF Hamburger bun, 1/3 cup corn, or 1/2 cup mashed potatoes)

3/4 Cup Steamed or Roasted Vegetables (non-Starchy)

0.5 oz. Dark Chocolate for Dessert

16 oz. Water or Unsweetened Iced Tea

Evening Snack

2 Tbsp. Yogurt or Cottage Cheese

1 cup Berries or 1 Orange

6 raw almonds

12 oz. Water

For more help with portion control, you may buy my book "Choices Coach: Weight Loss Menu Guide" off of Amazon.

#portioncontrol #caloriecounting #weightlossgoals #weightlossplan #mealplan #lowcaloriemealplan #weightloss

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