The Medium-Calorie-Type Plan

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

Now that you’ve calculated your calorie type and determined you fall into the medium-calorie camp, which requires eating 1,500 to 1,800 calories, here is what you can eat to stay within your designated range and make the most of it.

What to Eat on a Medium-Calorie-Type Plan

On a medium-calorie-type plan, you can eat similarly to the low-calorie-type plan, but you should add nutrient-dense foods alongside the high-volume vegetables. For breakfast, you can eat eight ounces of low-fat Greek yogurt with sliced banana on top and a side of egg whites and sliced tomato. For lunch, you can enjoy some cauliflower rice with grilled chicken and a sweet potato on the side, and for dinner, you can have quinoa with beans and a large green salad. Craving a snack? Go for sliced apples and four cheddar cheese cubes. Get more meal inspiration when you check out the medium-calorie-type recipe box.

Related: The 6 Healthiest Brands of Greek Yogurt to Buy

Why It Works

Since medium-calorie-type eaters have a bit more wiggle room than the low-calorie eaters, they can afford to add a few more items to their meal plan. The key is adding nutrient-dense foods such as the ones listed above; these will kill your cravings and keep you healthy. Stick with foods like fruit, low-fat dairy, and starchy veggies such as sweet potatoes. Along with making it easier for you to stick to your calorie limit, these foods have protein, fiber, vitamins, and minerals that your body craves.

Related: Trending Sweet Potato Toast Recipes

Example of Nutrient-Dense Foods

What Chris Powell refers to when he says nutrient-dense foods is choosing your calories wisely. If you are debating between an apple or six crackers, go with an apple to get a healthy source of carbohydrates and fiber to keep you fuller longer. If you want something sweet and you’re reaching for a peanut butter cup, opt for a sweet potato instead. If you have the room to indulge in a few more calories, drizzle a little bit of almond butter on top to make your snack more filling and indulgent. 

Related: Nut Butter Recipes

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.


Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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