Tracking the 3,000 Calorie Diet Plan

Printable Tracking Sheet

Article by Diet Bites

A High Caloric Plan

This particular plan is extreme in caloric values and is suited for those who have high-impact lifestyles. In addition, it may prove useful to the underweight individual seeking to put on rather than to take off pounds.

A significant number of overweight individuals consume this number of kcals each day - with some consuming two or more times this amount. Let's see what this number can purchase in the areas of a healthy menu and a not-so-healthy one. Both are based on the 3000 kcal diet.

The Healthy Menu Example

Breakfast: 1 boiled egg, two whole grain waffles, 1 cup of blueberries, serving of reduced fat whipped cream (15 kcals), serving of skim milk, black coffee.

Morning Snack: 1 jumbo banana, one cup of reduced fat chocolate milk

Lunch Meal Plate: Gourmet sandwich packed with a healthy mix of fresh vegetables and slices of sun-ripened tomato. One cup of reduced fat cottage cheese served with an assortment of raw vegetables. A juicy ripe pear and a serving of sugar reduced orange juice.

Afternoon Snack: 2 cups of watermelon, one ounce of reduced-fat cheddar cheese

Evening Meal: Three ounces of grilled flounder, reduced fat tartar sauce, one small baked potato served with reduced fat sour cream, chopped chives and margarine, a serving of steamed broccoli, one whole grain dinner roll and unsweetened ice tea. Also for dessert, a slice of sponge cake topped with fresh whole strawberries and topped with reduced fat whipped cream.

Bedtime Snack: One single serving container of yogurt with fruit.

The Unhealthy Menu Example

Breakfast: 2 fried eggs, 3 strips of bacon, 1 jumbo biscuit drowning in country gravy, regular milk, and a serving of orange juice.

Morning Snack: Single serving candy bar, 20 ounce regular soda

Lunch: Restaurant style cheese enchilada plate containing sides of refried beans and Mexican rice, a wedge of chocolate cake and regular soda.

Afternoon Snack: One breakfast tart, a gourmet coffee.

Dinner: One bowl of whole grain cereal with 1/2 cup of milk.

Bedtime: A bag of extra butter microwave popcorn, another round of regular soda pop.

The Defining Difference

While both menus contain about the same number of energy values, the first is far more agreeable and healthier for the human body. It will better-suit its nutritional needs in the areas of essential vitamins and minerals. In addition, foods that are high in saturated fat encourage deposits in certain areas of the body - particularly in the upper abdominal area in women and the lower in men. Even when the individual's weight is within the normal ranges, these visible fat deposits may be present in those who embrace an eating plan that is high in saturated and Trans fats. When exercise is lacking, the visual effects may be even more pronounced.

In addition, vital organs become more packed in layers of fat which in turn compromises their necessary functions. Therefore, being thin is more than just the number on the bathroom scales; other nutritional factors apply - and fact is, too much dietary fat equals potential or increased health risks for certain diseases.

Recommended Daily Servings for the 3000 Calorie Diet

The following recommendations are at times based on equivalents; when food is served in its solid form, this typically translates to a one ounce serving size.

Grain: Ten ounce equivalents.
4 cups; leafy greens and colors are essential to the mix.
Two and one-half cups of mixed fruit specimens with citrus being part of the serving.
Get your vital 24 ounces per day - which translates to one ounce per hour.
Seven ounce equivalents.

1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet

2200 Calorie Diet | 2400 Calorie Diet

2600 Calorie Diet | 2800 Calorie Diet

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