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          1. Diet Bites Logo

            2,500 to 2,700 Calorie Diets
            Including Example Menus

            Article by Diet Bites

            Example of 2500 Calorie Diet, 3 Meals, 2 Snacks

            The 2500 Calorie Diet

            The 2500 calorie daily diet is generally a good fit for individuals who embrace a very active lifestyle. They will walk about 12,000 steps per day - or perform activities which equal this amount of spent energy.

            This amount of calories allows for ample meal planning and is quite generous where amounts of food and beverage are allowed.

            Breakfast Menu, 600 Calories

            For our first meal of the day we'll enjoy a large breakfast containing eggs, pancakes and lean protein choices.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            scrambled egg

            1 egg

            1 protein

            100

            ham, lean

            1 thin slice

            1 protein

            80

            pancakes

            2 pancakes

            2 grains

            200

            margarine

            1 serving

            minimal fat allowance

            40

            berries

            1 cup strawberries

            1 fruit

            50

            whipped cream

            2 servings

            dairy food group

            40

            milk, skim

            1 cup

            1 dairy

            90

            TOTALS

            600

            Lunch Menu, 800 Calories

            For lunch, a Mexican meal is on the menu. It's quite generous, holding a taco, an enchilada, rice and beans. The salad mixture and salsa can consist of numerous add-on's such as Pico de Gallo, jalapeno peppers, tomatoes, shredded lettuce and even a splash of grated cheese.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            taco, beef

            1 regular

            1 protein, 1 grain, 1 veggie

            150

            enchilada, cheese

            1 enchilada

            1 grain, 1 dairy

            200

            Spanish rice

            1 cup

            1 grain

            200

            refried beans

            1/2 cup

            1 vegetable protein

            100

            salad mixture, salsa

            1 serving

            1 vegetable

            60

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            800

            Dinner Menu, 800 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

            Example of 2600 Calorie Diet, 3 Meals, 2 Snacks

            The 2600 Calorie Diet

            The 2600 calorie daily diet is most suited to individuals who live a highly active lifestyle, such as construction workers, dancers, martial arts instructors and weight lifters.

            Breakfast Menu, 700 Calories

            Breakfast for the 2600 calorie daily diet is extremely generous and offers a variety of potential foods for our menu. We'll start our day with all five food groups by enjoying an omelet stuffed with sauteed vegetables, low fat cheese and lean proteins.

            The sauteed veggies include slices of mushroom, bell pepper and onion of all varieties.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            eggs for omelet

            2 white, 1 yolk

            1 protein

            125

            ham, lean 1/4 cup

            protein food group

            45

            sauteed vegetables

            1 cup

            1 vegetable

            50

            cheese, shredded, low fat

            1 oz

            1 dairy

            50

            margarine

            1 serving

            minimal fat allowance

            40

            buttermilk biscuit

            1 large

            2 grains

            250

            fruit preserves

            1 serving

            1 fruit

            50

            milk, skim

            1 cup

            1 dairy

            90

            TOTALS

            700

            Lunch Menu, 800 Calories

            Let's enjoy a large cheeseburger for the noon meal of the day prepared with extra lean ground beef, reduced fat cheese, lots of vegetables and a large hamburger bun. We'll use mustard as our spread rather than the fattier, higher calorie Mayo.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            cheeseburger

            1 large

            1 protein, 1 grain, 1 veggie

            450

            potatoes, baked wedges

            1 small potato

            1 vegetable

            120

            catsup for potatoes

            1 serving

            fruit food group, tomato based

            10

            side of BBQ beans

            1/2 cup

            1 vegetable protein

            130

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            800

            Dinner Menu, 800 Calories

            Spaghetti and meatball are on tonight's dinner menu along with crusty, golden bread and a salad mix. The salad mixture contains shredded lettuce, shredded carrot, shredded cheese, slices of cucumber, chopped tomato and onion.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            spaghetti, meat balls

            1 serving

            1 grain, 1 protein

            340

            bread, rolls

            2 servings

            2 grains

            200

            salad mixture

            3 cups

            3 vegetables

            70

            salad dressing

            1 serving

            minimal fat allowance

            100

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            800

            2 - 3 Snacks, Total 300 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            baked peach pie or cobbler

            1 serving

            1 fruit, 1 grain

            150

            apple, raw

            1 medium to large

            1 fruit

            100

            kiwi, raw

            1 extra large

            1 fruit

            50

            TOTALS

            300

            Example of 2700 Calorie Diet, 3 Meals, 2 Snacks

            The 2700 Calorie Diet

            The 2700 calorie daily diet is more suited to highly active individuals. If desk work is involved, the personal schedule might include a brisk game of racquetball or another highly active sport.

            Breakfast Menu, 800 Calories

            Breakfast is going to be very plentiful in all of the food groups excepting the vegetable food group. We'll make up for lost time during our lunch and dinner menus today. For breakfast, we'll enjoy a bagel sandwich.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            bagel

            1 large

            2 grains

            250

            sausage patty, extra lean 1 patty

            1 protein

            100

            cheese, reduced fat Cheddar

            1 slice

            1 dairy

            100

            egg, scrambled

            1 egg

            1 protein

            110

            margarine

            1 serving

            minimal fat allowance

            40

            100% fruit juice

            1 serving

            1 fruit

            110

            milk, skim

            1 cup

            1 dairy

            90

            TOTALS

            800

            Lunch Menu, 800 Calories

            For our lunch meal we're going to enjoy two chili dogs with all the fixings, baked beans and a serving of baked chips. The baked chips might not be as delicious as the fried but they do taste good - and they save lots of unnecessary fat grams which add calories to our menu.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            hot dog buns

            2 buns

            2 grains

            220

            chili, leanest possible

            1 cup

            1 protein

            150

            franks, extra lean

            2 franks

            2 protein

            100

            mustard, catsup, relish

            1/2 cup

            vegetable food group

            50

            cheese, shredded, low fat

            1 oz

            1 dairy

            50

            baked potato chips

            1 serving

            1 vegetable

            140

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            800

            Dinner Menu, 800 Calories

            For our dinner meal of the day we're going to enjoy an Asian inspired menu containing steamed rice, chicken egg rolls and a few fortune cookies.

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            chicken egg rolls, white meat

            3 egg rolls

            3 grains, 1 protein, 1 vegetable

            330

            Asian sauce

            2 servings

            discretionary calories

            50

            steamed white rice

            1 cup

            1 grain

            200

            assorted raw vegetables

            2 cups

            2 vegetables

            50

            fortune cookies

            1 serving

            grain group

            80

            skim milk

            1 cup

            1 dairy

            90

            TOTALS

            800

            2 - 3 Snacks, Total 300 Calories

            Food Selection

            Serving Size

            Food Group Serving

            Calories/kcals

            strawberry short cake

            1 serving

            1 fruit, 1 grain

            150

            mango, raw

            1 small

            1 fruit

            100

            peach, raw

            1 medium

            1 fruit

            50

            TOTALS

            300

             

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