The High-Calorie-Type Plan

Find out how to eat on the high-calorie-type plan.

Now that you’ve calculated your calorie type and determined you fall into the high-calorie camp, which requires eating 1,800 calories or more, here is what you can eat to stay within your designated range and make the most of it.

What to Eat on a High-Calorie-Type Plan

On a high-calorie-type plan, you can add more healthy fats to your diet without worrying about going overboard. For breakfast, you can eat an egg inside half an avocado with sliced bananas and tomatoes on the side. For lunch, you can have cauliflower rice with ¼ cup of brown rice, grilled chicken, and sweet potato. For dinner, try making a large mixed green salad with olives, olive oil, beans, and quinoa. For snacks, go for one tablespoon of almond butter with a sliced apple and four cheddar cheese cubes. Check out the high-calorie-type recipe box for more meal ideas.

Related: 50 Ways to Use Avocados

Why It Works

This group has the most calories to play around and get creative with, which is why adding healthy fats is such a great idea. While items like avocado and olive oil are high in calories, they will keep you feeling fuller longer; improve your hair, skin, and nails; and rev up your metabolism. Other sources of good fats include one tablespoon of nut butter or one tablespoon of olive oil.

Related: The Good Fat Grocery List

Tip to Keep in Mind

What’s important to remember is that just because you have more calories to spend, doesn’t mean you should assume you can eat foods that are normally off limits. Don’t fill your diet with processed junk food and empty carbs. Make nutritious choices to encourage weight loss and stay on the right track while staying within your calorie range.

Related: 9 Healthy Junk Food Alternatives

Is This the Best Snack to Help You Maintain Your Weight Loss?

It could also help lower your heart rate and bad cholesterol.

Is trying to lose weight — and keep it off — driving you nuts? Well, maybe it should drive you to nuts. New findings published in the journal Nutrients highlight the power nuts may have on successful weight loss.

Nuts vs. Pretzels

UCLA researchers put 95 overweight or obese folks ages 30–68 on a diet that provided 500 calories less than needed to maintain their resting metabolic rate for 12 weeks, then maintenance for another 12. The diet included 1.5 ounces of mixed nuts for half the group and pretzels for the others (both "snacks" delivered the same amount of calories).

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