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

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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

 

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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

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