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Example of a 2600 Calorie Diet

Article by Diet Bites

The 2600 kcal diet may is getting up stream in energy values. It is best suited for those dieters who have a larger body frame size and who engage in an active lifestyle.

What are some of the benefits associated with dropping unhealthy pounds?

Issues with bloating, gas, indigestion, heartburn - all of these common ailments which are triggered by overeating may go away entirely. If you currently suffer from any of these, losing just a few pounds may equal significant relief.

Risks for certain types of cancer, stroke, heart disease, diabetes, and respiratory issues will be cut substantially.

If you find yourself running to the powder room several times throughout the day, as those pounds come off - you're likely to find less of a need to do such. With less food going into the body's system, there is less waste to get rid of.

Breakfast: Grits & Fresh Fruit

1 serving of grits
1 cup of skim milk

1 teaspoon of sugar
1 slice of whole grain toast
2 teaspoons of reduced fat margarine for the cereal and toast
1 small apple
8 ounces of unsweetened grape juice

Lunch Menu: Potato Soup & Open Faced Bacon Sandwich

1 serving of potato soup
1 slice of whole grain bread or 1/2 a bun or roll
2 slices of bacon
1 slice of reduced fat cheese
low fat margarine as the spread for the bread
lettuce leaves, slices of tomato and onion, light dressing

If you wish you can prepare a homemade version of potato soup. Simply boil the peeled potatoes, drain and slightly smash. Add a bit of milk along with salt and pepper. If you have leftover mashed potatoes, just add milk to make a soup as thin or as thick as you wish. Heat and eat.

As to preparing the Bacon Sandwich, prepare 2-3 strips of bacon in the microwave using paper towels to catch the excess oil. Toast a slice of bread or the bottom (or top) of a bun or roll in the oven or on the stove top using reduced fat margarine. Once the bread has reached a golden brown state, remove and top immediately with the bacon and a slice of cheese. You will need to break the bacon strips in half in order to get them to fit onto the bread. Return to the oven if necessary in order to melt the cheese.

Also enjoy the vegetable selection on the side with light dressing.

Daily Servings Required From Food Pyramid for 2600 Calorie Diet Plan

Food Group

Daily Serving Size

Fruits 2 cups
Vegetables 3.5 cups
Grains 9 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 6.5 ounces
Dairy: Milk, Yogurt, Cheese 3 cups
Oils 8 teaspoons
Discretionary Calories Allow 410 calories

Dinner Menu: Tacos, Rice & Refried Beans

3 ounces of extra lean ground beef
1 teaspoon of ground chili powder, 1/2 teaspoon of ground cumin
Veggies: chopped cilantro, lettuce, tomato, onion, jalapeno pepper
3 hard corn tortilla shells
light sour cream, 1 serving
1 ounce of shredded Mexican style cheese
Optional: Hot sauce, picante or Pico de Gallo
1 cup of Spanish style rice
serving of any flavor of gelatin

Prepare the ground beef, seasoning it with the chili powder and cumin. Serve with the mix of vegetables in the corn shells. Serve with the side of rice.

Snack Times:

Add the following to your snack times: banana, pear and one cup of your favorite grapes.

2,200 Kcal Plan | 2,400 Calorie Diet | Example of 2,800 Kcal Plan

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