Diet Bites Color Wheel Diet Plan™
Written by Sky Taylor, Diet Bites
The 2,200 Calorie Diet Plan
The 2,200 calorie diet is generally suited to taller adults - or those with more muscle mass.
Just a variance of a couple of hundred of calories in the daily diet can equal the difference between being a few pounds overweight and at our recommended weight.
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If a small woman with a small body frame who requires 1,400 per day were to consume 2,200 calories per day, she would be likely to gain weight - even if she embraced an active lifestyle.
Unless she plans to climb a mountain in the snow, she would not be likely to burn off sufficient calories to retain her healthy weight.
With the 2,200 calorie diet - we now have almost 300 calories that we can add to our day; these are foods and drinks that can be added at meal time to the plate, or to enjoy at snack time. Choose wisely and you can enjoy more food.
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2,200 Calorie Daily Diet, Our Color Wheel Diet Plan
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Food Group |
USDA Recommended Daily Amount |
Diet Bites Color Wheel Diet |
Examples of Food Choices |
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Fruits |
2 cups = |
1/2 cup yellow fruit 1/2 cup of green fruit 1/2 cup of orange fruit 1/2 cup of mixed fruit |
1/2 cup banana 1/2 cup of pear 1/2 cup of cantaloupe 1/2 cup of mixed fruit |
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Vegetables |
3 cups = |
1/2 cup of dark green vegetables 1 cup of raw green leafy vegetables** 1/2 cup of yellow vegetables 1/2 cup of orange vegetables 1/2 cup of white vegetables 1/2 cup of mixed vegetables |
1/2 cup broccoli 1 cup of salad greens 1/2 cup of yellow squash 1/2 cup of carrots 1/2 cup of potato 1/2 cup of mixed vegetables |
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Grains |
7 ounces = |
1 cup of cooked wheat pasta (tan) 3 slices of whole grain bread (tan) 1/2 cup of cereal (multi-color) 1 White Flour Tortilla |
1 cup of wheat pasta 3 slices of whole grain bread 1/2 cup of cereal 1 flour tortilla |
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Meat, Beans, Seeds, Nuts, Eggs, Peanut Butter |
6 ounces = |
1/2 cup of beans, peas, lentils or legumes 2 ounces of white meat 2 ounces of red meat 1 yellow /white egg (or brown egg) |
1/2 cup English Peas 2 ounces of chicken breast 2 ounces of lean steak 1 egg |
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Milk, Dairy |
3 cups = |
3 cups of white skim milk |
3 cups of milk |
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Oils |
6 teaspoons = |
Use Golden Extra Virgin Olive Oil & Margarine Sparingly |
Use Golden Extra Virgin Olive Oil & Margarine Sparingly |
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Discretionary Calories |
Allow 290 Calories = |
These are the calories that you choose to fit into your daily diet which may or may not fall into the official food groups. Preferably, the discretionary calories should come from healthy sources. |
290 discretionary calories |
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Diet Bites Color Wheel Diet Plan
Based on USDA Daily Recommendations
1,200 Kals | 1,400 Kcalst | 1,600 Kcals
1,800 Kcals | 2,000 Kcals | 2,400 Calorie Diet