2000 Calorie Diet & Meal Plan Menu
Written by Sky Taylor, Diet Bites
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This diet plan is the standard measure which is used for nutrition labels, as well as the amount of calories that the official American Food Pyramid embraces in setting standard recommendations.
It requires the following recommended serving sizes: two cups from the fruit group, three cups of vegetables, seven ounces of grain, about six ounces of protein (meat, nuts, eggs, seeds, peanut butter, beans, lentils), three cups of dairy foods such as cottage cheese and milk in reduced fat form, about five teaspoons of oil and almost 300 spare (discretionary) calories which can be used by the dieter to pick and choose food and drink favorites that they wish to add to their meal plates and to snack times.
To example the food groups, the above would equal: two cups of chopped apple, three cups of steamed asparagus, seven slices of bread, three ounces of grilled chicken, one egg, two servings of beans and two cups of milk and one ounce of reduced fat cheese. The oil would be used towards salad dressing, margarine and cooking oil. The discretionary calories might be used for a large cookie - or two fresh fruit selections and a serving of jerky.
The 2,000 calorie diet contains too many calories for some dieters - such as smaller women as well as sedentary individuals.
Diet Breakfast Menu
Scrambled Eggs, Toast, Bacon, Jam, Skim Chocolate Milk
2 eggs, scrambled (220 calories)
2 slices of bacon (prepared in the microwave) (50 calories)
1 serving of jam or preserves (60 calories)
margarine (up to 60 calories worth)
2 slices of whole grain toast (140 calories
1 cup of skim milk (90 calories)
Morning Snack
100 Calories of your Choice
Enjoy any food that contains no more than 100 calories plus a cup of skim milk.
Diet Lunch Menu
Taco Bell Tacos
Yes, one can even enjoy dining out while keeping calories under control. Here is just one example:
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Enjoy 3 crunchy tacos for 450 calories.
Afternoon Snack
Enjoy one low fat yogurt.
Diet Dinner Menu
Steak, Baked Potato, Beans, Side Salad
3 ounces of steak (any cut & trim away all visible fat) - grilled or oven roasted or pan roasted
1 small baked potato (134 calories)
margarine (60 calories worth)
whole grain bread (up to 140 calories worth)
1/2 cup of baked beans (140 calories)
1 small salad consisting of 2 cups of chopped lettuce + 1 chopped plum tomato + 1 sliced cucumber + 1 Tablespoon of shredded cheese + 60 calories of the salad dressing of your choice.
Nutritional Data
In Summary: 2 Servings from the Fruit Group, 7 Servings from the Grain Group, 8 Servings from the Vegetable Group, 3 Servings from the Dairy Group and 8 Servings from the Meat & Bean Group.
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