1900 Calorie Diet & Meal Plan Menu
Written by Sky Taylor, Diet Bites
This diet plan is quite nice in caloric content and should suit male dieters who do not have an active job - such as construction work.
It is 100 calories below the standard 2,000 diet which is the cornerstone set for nutrition labels.
Because the calories are generous, it's very easy to fit in all the required food groups for optimum nutrition.
The 1,900 calorie dieter will need the following servings from the food groups: two cups of fruits including citrus, two and a half cups of vegetables with the focus on leafy green, orange and yellow, six ounces of grains, five and half ounces of protein, three cups of dairy, about five teaspoons of oil - and there is about 250 calories that can be used as the individual sees fit.
Example: two cups of mixed fruit selections, 1.5 cups of mixed vegetables and one cup of steamed broccoli, six tortillas, three ounces of baked chicken and about 2.5 ounces of lean pork, two cups of skim milk and one ounce of cheese.
Diet Breakfast Menu
Bagel, Cream Cheese & Fresh Fruit
Opting for a whole grain bagel will increase the nutritional values. Warm your bagel with your preferred cooking choice (toaster, toaster oven, microwave to warm), then spread with the cream cheese. Enjoy with fruit and skim milk.
*The other half of the apple will be enjoyed for the morning snack with peanut butter.
Peanut Butter & Apple
1 teaspoon of peanut butter (85 calories)
Spread on the peanut butter and enjoy.
Diet Lunch Menu
Tomato Soup, Crackers, Grilled Cheese Sandwich
1 cup of your preferred brand of tomato soup (90 calories)
One cup of reduced fat cottage cheese.
Diet Dinner Menu
Rice & Bean Wraps
2 flour tortilla shells, warmed (160 calories)
Simply fill tortilla shells with the listed ingredients and enjoy.
Nutritional Data - 1900 Calorie Diet & Meal Plan
Nutritional Summary: 4 Servings from the Fruit Group, 8 Servings from the Grain Group, 4 Servings from the Vegetable Group, 7 Servings from the Dairy Group and 3 Servings from the Meat & Bean Group.
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