<button id="8xatp"><acronym id="8xatp"></acronym></button>

<em id="8xatp"><acronym id="8xatp"></acronym></em>

  • <nobr id="8xatp"></nobr>
      <tbody id="8xatp"></tbody>

          1. Diet Bites Logo

            2,000 to 2,200 Calorie Diets
            Including Example Menus

            Article by Diet Bites

            Example of 2000 Calorie Diet, 3 Meals, 2 Snacks

            The 2000 Calorie Diet

            The 2000 calorie diet is based on the average American and the number of calories necessary for maintaining and supporting healthy recommended body weight.

            This is about the number of energy values which most American males require for good health.

            Most females require about 1800 daily calories unless they are tall, have a large body frame size and more muscle mass than their peers. Keep in mind that the best weight is the size that you feel your best.

            Breakfast Menu, 500 Calories

            For 500 calories - we can plan a regular feast!

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            pancakes

            3 pancakes

            3 grains

            320

            strawberries, fresh

            1 cup, sliced

            1 fruit

            50

            whipped cream, spray can

            2 servings

            1 dairy

            40

            milk, skim

            1 cup

            1 dairy

            90

            TOTALS

            500

            Lunch Menu, 600 Calories

            For lunch let's enjoy a good old-fashioned corn dog, fresh vegetables and wholesome milk.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            corn dogs, with mustard

            2 corn dogs

            2 grain, 2 protein

            360

            side salad mix

            3 cups

            3 vegetables

            70

            salad dressing, low fat

            1 serving

            minimal fat

            50

            skim milk

            1 cup

            1 dairy

            90

            plum

            1 plum

            1 fruit

            30

            TOTALS

            600

            Dinner Menu, 600 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            hot tamales

            3 hot tamales

            3 proteins, 3 grains

            250

            chili sauce

            2 servings

            1 protein

            50

            black or pinto beans

            1/2 cup

            1 protein

            110

            Mexican rice

            1/2 cup

            1 grain

            100

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            600

            2 Snacks, Total 300 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            grapes, green or purple

            2 cups

            2 fruits

            200

            pomegranate, raw

            1 small to medium size

            1 fruit

            100

            TOTALS

            300

            Example of 2100 Calorie Diet, 3 Meals, 2 Snacks

            The 2100 Calorie Diet

            The 2100 calorie daily diet offers wide room for energy values. We can enjoy three well-rounded, healthy meals during our busy day - in addition to 2-3 snacks. I have chosen to use the Fruit Group as our base for snacks.

            Natural fruits are naturally low in calories and lipids [fats]. They also provide a blast of dietary fiber which can assist in supporting digestive health.

            Breakfast Menu, 500 Calories

            Let's begin this exampled menu with a 500 calorie base. We'll end the day with more calories which can assist in quelling hunger pains throughout the evening and discourage late night snacking. We'll top our waffles with fresh sweet blueberries and a bit of real whipped cream. Yummy!

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            waffles

            2 large waffles

            2 grains

            300

            blueberries

            3/4 cup, raw

            1 fruit

            70

            whipped cream, spray can

            2 servings

            1 dairy

            40

            milk, skim

            1 cup

            1 dairy

            90

            TOTALS

            500

            Lunch Menu, 600 Calories

            For lunch, stuffed baked potatoes are on the menu. We stuffing them with vegetables and other goodies.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            baked potato

            1 medium size

            1 vegetable

            200

            bacon, microwaved

            2 lean strips

            1 protein

            50

            black beans, fully drained

            1/4 cup

            1 protein

            50

            broccoli, steamed

            1/2 cup

            1 vegetable

            25

            sour cream, margarine

            1 serving each

            minimal fat allowance

            80

            cheese, skim based

            1 oz, shredded

            1 dairy

            70

            chives

            1 teaspoon

            vegetable group

            5

            tomato, raw

            1 tomato, medium

            1 fruit

            30

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            600

            Dinner Menu, 700 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            T-Bone Steak

            1 steak

            1 protein

            240

            rice, steamed

            1 cup

            1 grain

            200

            carrots

            1 cup, steamed

            1 vegetable

            50

            bread, rolls

            1 serving

            1 grain

            80

            margarine

            1 serving

            minimal fat allowance

            40

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            700

            2 - 3 Snacks, Total 300 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            prunes

            5 medium

            1 fruit

            100

            raspberries, raw

            1?cups

            1?fruit

            100

            strawberries, raw

            2 cups

            2 fruits

            100

            TOTALS

            300

            Example of 2200 Calorie Diet, 3 Meals, 2 Snacks

            The 2200 Calorie Diet

            We can fit a lot of food and drink into the 2200 calorie daily diet. This amount of energy values is generally required by men who have an active lifestyle or taller women who also embrace a significant amount of activity throughout their day.

            Breakfast Menu, 600 Calories

            For our morning meal of the day we'll begin with a sausage, egg and cheese biscuit along with a healthy serving of skim milk.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            biscuit, buttermilk

            1 large

            1 grain

            200

            sausage, lean

            1 thin patty

            1 protein

            100

            egg, scrambled

            1 serving

            1 protein

            70

            cheese, reduced fat

            1 slice

            1 dairy

            40

            milk, skim

            1 cup

            1 dairy

            90

            100% fruit juice

            1 cup

            1 fruit

            100

            TOTALS

            600

            Lunch Menu, 600 Calories

            For lunch, lasagna is on the menu. It's stuffed with lots of vegetables and the tomato base counts towards nutritional values in the fruit group. The salad mix contains shredded lettuce, slices of cucumber, chopped tomato and shredded carrot.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            lasagna

            1 serving

            1 protein, 1 grain, 1 dairy

            300

            Italian garlic bread

            1 serving

            1 grain

            100

            salad mix

            3 cups

            3 vegetables

            75

            salad dressing, low fat

            1/2 cup

            minimal fat allowance

            35

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            600

            Dinner Menu, 700 Calories

            A hearty roast dinner is on today's dinner menu.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            roast beef

            3 ounces

            1 protein

            160

            carrots, roasted

            1 cup

            1 vegetable

            50

            potatoes, roasted

            1 cup

            1 vegetable

            150

            bread, rolls

            2 servings

            2 grains

            200

            brown gravy

            1 serving

            minimal fat allowance

            50

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            700

            2 - 3 Snacks, Total 300 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            baked apple pie

            1 serving

            1 fruit, 1 grain

            150

            banana, raw

            1 medium

            1 fruit

            100

            melon, any variety

            1 cup

            1 fruit

            50

            TOTALS

            300

             

            Related Articles

            1,000 Calorie Diet vs 1,200 Calories

            1,300 - 1,500 Calorie Diets

            1,600 - 1,800 Calorie Diets

            2,500 - 2,700 Calorie Diets

            Diet Bites  |  Disclaimers

            Diet Bites is a Trademark

            手机提现牛牛软件