University of California, Riverside


Creating a Healthy Eating Plan

Step One:

Discover your nutritional needs using:

The SuperTracker, developed by the United States Department of Agriculture can help you plan, analyze, and track your diet and physical activity. You can look up individual foods to see or compare their nutritional value, find recommendations for what and how much you should eat, compare your food choices to these recommendations and to your nutrient needs, and assess personal physical activities and identify ways to improve. Find recommendations for what and how much you should eat.

The Daily Food Plan shows your food group targets – what and how much to eat within your calorie allowance. Your food plan is personalized, based on your age, gender, height, weight, and physical activity level. 

Step Two:

Develop a weekly healthy eating plan for your breakfast, lunch, dinner, and snacks.  If you do not have time to prepare these meals throughout the week prepare them ahead of time!  

Sample meal plans and ideas: (Meal plans are to be used as a guide only)

Sample 1,800 calorie meal plan

Sample 2,000 calorie meal plan

Sample 2,000 calorie meal plan

Sample 2,200 calorie meal plans

DASH (Dietary Approach to Stop Hypertension) Eating Plans

3 Day Vegan Menu

You can modify the meal plans by adding or subtracting items based on your own personal daily calorie needs/goals.

Step Three:

Track your current eating habits by using a food diary. Do this for 3-7 days paying close attention  to the amount of calories you are taking in, how your food is bring prepared, and if you are getting the recommended servings of each food group.

Other Resources:

Breakfast and Lunch Ideas for Busy People

Workplace Healthy Meal Ideas

Cooking at Home: Tips for Healthy Meals

Lunch: A Healthful Meal in 5 Minutes or Less

Healthy Snacks

Dinner Options: Simple Tips for Making Healthier Meals

Dinner: Some Easy, Healthful Ideas

Grocery List

 Meals for Active People

 1800-2400 Sample Meal Plan for athletes

*Note:  For Thursday breakfast: scramble three egg whites instead of frying an egg

Sample Seven Day Meal Plan

 **For more information, contact: Julie Chobdee, MPH, Wellness Program Coordinator at  or x2-1488.

More Information 

General Campus Information

University of California, Riverside
900 University Ave.
Riverside, CA 92521
Tel: (951) 827-1012

Program Information

Julie Chobdee, MPH
Wellness Program Coordinator
Human Resources

1201 University Ave., Suite 208
Riverside, CA 92507

Tel: (951) 827-1488
Fax: (951) 827-2672

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