Vivid Dawn's random ramblings

Daily Meal Plan

on February 15, 2013

I recently joined an online community for dieting. In the group of weight gain, it’s always being asked about what a good meal plan should consist of. Basically foods that you like to eat, and WILL eat (a lot of the members are recovering (or trying/want to) from an eating disorder like anorexia), as long as your daily caloric intake is no less than 2,500 and 3,000+ is optimal. I do not have an eating disorder, but it’s hard for me to gain/keep weight because of my deformed/weak/failing heart.

Many members want to be healthy, but find it hard to get so many calories in the typically healthy foods. However, junk foods are usually high in calories but don’t make you feel too full so you have room to eat more in another 2-3 hours. Now, while I can’t say that everybody should do this, I can say that MY doctor allows me to do this (eat lots of junk food, as long as I take a daily multivitamin). As such, here is a disclaimer, not just for legal issues, but for my own peace of mind.

This meal plan has been formulated for ME, with help/suggestions from my cardiologist. All food is REAL food; for instance, the eggs are real chicken laid, not imitation stuff. The milk I drink is from cows, not soy/almond/rice varieties. I understand if people want to be vegetarian/vegan for ethical reasons, and that’s fine. Also, I am not allergic to anything or have any other food restrictions for medical issues. All foods are full fat (milk is the “whole” 3.25%) and NEVER any “lite”, low calorie, low carb, or other typical diet variety.

Again, people should work with their own doctor to make a meal plan based on what that certain individual needs.

For each meal, I choose whatever I want to eat from the list. I have to eat as many items as will equal AT LEAST the number next to the meal title. Example: breakfast could be cheddar omelet and 1 PB toast and apple punch to total 540. Or I could just have 2 PB toast and apple punch for 600. Also, a lot of these foods can be eaten hot or cold as reasonable. My A.M. & P.M. drink is heated to be “hot chocolate” in the winter!

This list is not complete. It’s just what I eat the most often, on a regular basis.

Solid snack foods are listed at the bottom.


BREAKFAST: 500+ calories


170 = cheddar cheese omelet (1 medium egg with 1/3 cup shredded cheddar cheese scrambled into it)

180 = Pillsbury Toaster Strudel

240 = PB toast (1 slice white bread, 1 TBS peanut butter, 1 TBS fruit preserves)

250 = toast (1 slice white bread, 1 TBS dairy butter, 1 TBS fruit preserves)

280 = cold cereal, 8 oz milk (cereal is usually Reeses Puffs or S’mores by Kellogs)

??? = solid snack food (like a muffin or a donut)


120 = 8 oz Apple Punch (100% juice, not “cocktail” with corn syrup!) I usually only have juice for breakfast, and save my milk for all other meals. Milk and my berry flavored liquid multivitamin just tastes NASTY together!


A.M. snack: 500+ calories


330 = Carnation Instant Breakfast powder mixed with 10 oz milk (okay so this is technically a drink, but I consider it to be the base of my snack PLUS whatever else)

??? = solid snack food


LUNCH: 500+ calories


220+ = nachos (tortilla chips, 1/3 cup shredded cheese melted with salsa mixed into it for dipping the chips in)

250+ = salad (romaine lettuce, and other stuff for calories including raisins, chopped hard-boiled egg, chopped chicken, sliced olives, halved grapes, chopped apples, etc. & dressing…which is usually buttermilk ranch or bleu cheese)

250+ = chicken pasta salad – hot or cold (1 cup cooked pasta such as macaroni, bowtie, shell, etc., 1 TBS Miracle Whip, cubed chicken, halved green grapes, chunked pineapple)

300 = egg salad sandwich (hard-boiled egg mushed up with 1 TBS Miracle Whip on 2 slices white bread)

340 Honey-butter sandwich (1 TBS peanut butter & 1 TBS honey mixed together, 2 slices white bread)

350 = tuna salad sandwich (2 slices white bread, tuna, 1 TBS Miracle Whip)

350 = turkey & cheese sandwich (2 slices white bread, honey smoked turkey lunch meat, 1 slice cheddar cheese, 1 TBS condiment such as buttermilk ranch salad dressing, honey mustard sauce, Miracle Whip, etc…whatever I’m in the mood for)

440 = PB & J sandwich (2 slices white bread, 2 TBS peanut butter, 1 TBS fruit preserves)

??? = anything from DINNER or SNACK list


100+ = soda pop, any flavor

120 = apple punch (8 oz)

200 = milk (10 oz)


P.M. snack: 500+ calories

330 Carnation Instant Breakfast powder mixed with 10 oz milk

??? solid snack food


DINNER: 500+ calories

??? = anything from LUNCH or SNACK list

350 = beef stew, 1 slice white bread (I always have bread with my stew to dip in the gravy!)

390 = ramen noodles

510 = “Russian ramen” (cook noodles in water and drain. Add seasoning packet to 2 TBS sour cream and mix well, then add to noodles and stir it all together!)

510 = beef burrito, 2 slices cheddar cheese, 1 TBS ranch salad dressing

And of course a drink of milk, punch or soda


BEDTIME SNACK: 300+ calories


220 = Oatmeal(1/2 cup oats, 5 oz milk)

320 = Banana oatmeal (1/2 cup oats, 5 oz milk, 1 banana mushed in)

500 = PB banana oatmeal (1/2 cup oats, 5 oz milk, 1 banana and 2 TBS peanut butter mushed in)


150 = 8 oz milk (I do not have soda or punch for bed, as they are not “snooze foods” with balanced carbs and protein to stimulate serotonin from your brain!)



140 = granola bar (Quaker chewy Dipps, usually)

140 = tropical dried fruit mix (1/4 cup)

190 = Blueberry muffin (Little Debbie brand)

200+ = donut

220-280 = candy bar (Snickers, PayDay and BabyRuth are my favorites)

350+ = ice cream sundae (1 cup ice cream of any flavor, sauce of any flavor such as caramel or chocolate (though I do like Jelly Belly strawberry cheesecake topping sauce!) drizzled, 4 maraschino cherries, and sometimes a scattering of Grape Nuts cereal if I want some crunch…I don’t like to eat real nuts!)


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