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Example of a 2800 Calorie Diet

Article by Diet Bites

The 2800 kcal diet may is filled with about 2.5 cups of fruit, 3.5 cups of vegetables, about ten ounces of grain, seven ounces of meat, beans, eggs, nuts, seeds and nut butters as well as three cups of dairy.

So many good things are waiting to come your way once the pounds start dropping off; a few include:

The vital organs of the body will be able to perform more efficiently without all that excess fat squeezing the life out of them.

Mental fog is often associated with weight gain but it is also a resulting factor of skipping meals.

While it may be commonly assumed that overweight individuals never miss a meal, a good many gain weight by doing just that. They become famished by the time that the next meal arrives and end up bingeing.

When they introduce a healthy eating plan into their life, mental fog generally fades significantly - along with bingeing as meal times are planned, as well as the foods chosen.

When daily recommended servings are met, bone health sees a dramatic improvement in many individuals. Exercise not only strengthens our bones - it makes them a bit larger so that they stand-up to pressure.

Breakfast: Eggs, Ham & Fresh Fruit

1 scrambled egg
1 slice of whole grain toast plus reduced fat margarine
1 thin strip of lean ham
8 ounces of reduced sugar orange juice
1 cup of skim milk
1 cup of blueberries or blackberries or a melon wedge
coffee or tea served with creamer and sugar

Lunch Menu: Soup & Hearty Wrap

1 serving of beef barley soup
serving of saltine crackers
2 Lavish wraps (often called Lavish bread) - or a flat wrap such as a flour tortilla
3 cups of mixed fresh vegetables such as lettuce, onion, tomato, cucumber
3 ounces of lean deli meat, bite size pieces
1.5 ounces of any variety of cheese, cubed
low fat salad dressing or Mayo
Serving of low fat milk
Wedge of angel food cake topped with 1/2 cup of fresh fruit and low fat whipped topping

Lavish bread is generally found in the deli section of the market. It is a very thin soft bread that works well in wrap recipes. To prepare, simply mix the vegetables, meat and cheese with the dressing and use it to fill the two wraps. Lavish bread can be enjoyed in its fresh state or it can be warmed.

Daily Servings Required From Food Pyramid for 2800 Calorie Diet Plan

Food Group

Daily Serving Size

Fruits 2.5 cups
Vegetables 3.5 cups
Grains 10 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 7 ounces
Dairy: Milk, Yogurt, Cheese 3 cups
Oils 8 teaspoons
Discretionary Calories Allow 426 calories

Dinner Menu: Roasted Chicken Dinner

Small roasted breast from any type of poultry up to three ounces
1 baked potato served with light sour cream, reduced fat margarine
1 cup of English peas
Dinner roll, whole grain
Serving of gelatin containing 1/2 cup of fruit
1 cup of skim milk

Snack Times:

Add these snacks throughout your day: any variety of apple, two cups of any variety of melon and a serving of low fat chocolate milk.

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

Return to Pyramid Diet Index |  Return to Body Fat Index of Articles


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