Example of a 3000 Calorie Diet
Article by Diet Bites
The 3000 kcal diet is really shooting up into the beanstalk! This is a lot of calories that can be consumed amid the day.
If I could add this much to my meals, I'd be one thrilled puppy. But at five foot even, my caloric intake must not exceed 1,350 kcals unless my day is quite active or the result will be a spike in the numbers on the bathroom scales.
Therefore, congratulations to those of you who have room for this amount of energy intake on a normal basis - and be sure to make all of your food and beverage choices healthy ones.
Look to be the receiver of the following benefits as those unhealthy pounds start to melt away and reveal a thinner you:
Most of us have diseases that run in our family; because of such our risk for getting them is at a higher level than for those without such risks. For example, if Tommy's family has quite a lot of heart issues, then he is at risk for such and the older that he gets, the more those risks increase. This doesn't mean that he will have a heart attack, but he is more likely to get heart disease than his friend John whose family does not have a history of heart disease.
The great news is that a healthy diet that is paired with an active fitness plan can work to reduce personal risks in certain areas - even when there is a history of certain diseases within the family tree. If Tommy were to forego smoking as well as drinking - and if he were to maintain a healthy weight throughout his life, his risks for heart disease would be slashed further still.
We are what we eat; and when we consume a healthy diet the results can be seen in the sheen of our hair, the thickness of our hair, the healthy glow of our skin and the white of our smile.
Speaking of which, dieting can assist greatly in the area of dental health as less sweets are part of the daily eating plan.
Breakfast: Pancakes, Berries & Fresh Fruit
3 whole grain pancakes
If you wish, part of the blueberries can be used in the pancake batter. Making use of topping keeps the syrup away, thus keeping unwanted calories in check.
Lunch Menu: Tortilla Soup, Bean Burrito Deluxe, Western Style Salad
1 serving of chicken tortilla soup; our recipe: Tuscan Tortilla Soup
If you choose to prepare an easy version of tortilla soup simply use two cups of water to 2 chicken bouillon cubes as the base broth OR use commercially prepared broth. Add 1/2 cup of cubed roasted white chicken and 1/4 cup of chopped cilantro. Also add 1/4 cup of sauteed white onions, finely chopped. Add the cheese, lime juice and tortilla strips. Also add the following to the meal plate:
1 commercially prepared burrito or prepare at home with the following ingredients:
Also enjoy 3 - 4 cups of the following mixed vegetables with your favorite Mexican salsa; this is a western style salsa: chopped onions, shredded lettuce, garlic, cilantro, jalapeno and chopped tomatoes.
Dinner Menu: Taco Salad
Let's keep with the Mexican theme and enjoy a hearty taco salad for our evening meal. To prepare the flour tortilla, place it into an oven proof bowl and bake until crisp - about five minutes at 375 degree heat.
Remove and add the following ingredients, then top with a serving of reduced fat sour cream and one ounce of your favorite variety of shredded cheese:
3 ounces of seasoned prepared extra lean ground beef OR beef strips OR seasoned chicken
1/2 cup of drained black or pinto beans
4 cups of mixed vegetables; the same assortment that we enjoyed at lunch works terrifically well with the taco salad. We should add a few thin slices or chunks from a ripened avocado for added flavor. We can also toss our salad mix with a few seasonings common to Spanish style cooking: chili powder, ground cumin, dried cilantro OR we can use a spoon or two from a commercially produced taco seasoning package.
8-12 ounces of fruit punch or juice, low in sugar
Add to your day the following fresh fruit selections: 1 cup of any variety of berry, 1 pear and a mango.