2800 Calorie Diet: How Many Servings of
Vegetables Do You Need Each Day?

Article by Diet Bites

For the 2800 Calorie Diet, the Vegetable Group daily serving recommendation equals 3.5 cups which is the same recommended amount for the 2600 kcal plan.

Let's look at what counts as a serving of vegetables, shall we?

1 cup of carrot juice; carrots are rich in Vitamin A which supports eye health.

1/2 cup of okra; mix it with tomatoes and get a healthy dose of lycopene.

1/2 cup of protein-rich black beans

We have a wonderful vegetable based recipe that we'd like to share that can fit smoothly into your diet plan which features a mix of vegetables.

Roasted Root Vegetables

You will need your roasting pan for this recipe. Simply coat all of the root vegetables with the extra virgin olive oil, sprinkle with the pepper and add the fresh chopped parsley. Add three cups of chicken broth, reduced fat; you can opt for the containers of broth which are pre-made, or you can use the bouillon cubes, chicken flavor. Beef or vegetable based one will also work but the chicken type is very rich in flavor and goes so well with the assortment of root vegetables.

Roast in a preheated 375 degree oven until the vegetables are tender - about 20 to 30 minutes. This is the assortment that we suggest; however - you can substitute your favorites for any of the following. Note that we didn't add additional salt as the bouillon adds an ample amount.

Roasted Root Vegetables Recipe Ingredients

4 whole carrots, peeled with both ends removed
3 whole russet or white potatoes, peeled and cut in half lengthwise
4-5 peeled and rinsed parsnips, ends removed
6 stalks of celery with the strings removed
1 large onion cut into wedges
3 small whole turnips

Shredded Mixed Veggie Cakes

We'll use a little cooking oil to prepare this recipe - but we'll keep it limited as it's steep in calorie and of course, fat content. We suggest either peanut or canola oil for this recipe.

Shredded Veggie Cake Recipe Ingredients

2 cups of your favorite vegetables; we like the following mix: carrots, onion, corn kernels, sliced mushrooms and yellow or zucchini squash. You will need to shred the squash, onions and carrots.

1 cup of all purpose self rising flour plus about 1 teaspoon of lemon pepper and 1/4 teaspoon of salt

1 large egg, slightly beaten

Combine all of the ingredients and place a thin layer of cooking oil in a non-stick pan. Place the vegetable mixture into the pan by large spoons to create nice-size patties. Brown on both sides; drain on a paper towel so that any excess oil will be wicked away.

2,200 Kcal Plan | 2,400 Calorie Diet | 2,600 Kcals

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