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

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	1½ cups	1½ 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