Example of a 3200 Calorie Diet

Article by Diet Bites

The 3200 kcal diet is generally one used by extremely active individuals. It require about four cups of vegetables, seven ounces of protein sources (meat, beans, dried peas, eggs, nuts, seeds), two and a half cups of fruit, three cups of milk and about ten ounces of grains.

There are close to 700 kcals in this eating plan which can be utilized for discretionary use.

A thinner you will benefit in numerous areas of health; here are just a few to expect to come your way:

Less pounds to carry on the body frame is less taxing on the body. In addition, all those fat layers generate quite a bit of heat. This makes warmer weather very hard on the human body. Sweating and feeling overheated just makes one feel miserable.

If you have ever used a hand mower amid the warmer weather as well as during the cooler months, then you will have a rule of thumb to compare by. It's so much easier mowing the yard when it is cool rather than in the steamy heat. And when those extra pounds are pressing down on the body, it makes that little mower seem like one is pushing a giant steam roller instead.

Clothing will fit much looser and be more comfortable to wear. In addition, shopping may become a whole lot easier as you'll be able to find more outfits in the smaller sizes.

Breakfast: Omelet, Yogurt, Fresh Fruit

1 omelet prepared with lean ham, sauteed vegetables, reduced fat cheese
2 slices of multi-grain bread plus reduced fat margarine or a jumbo biscuit
8 ounces of low fat yogurt
8 ounces of reduced sugar fruit juice
1 cup of skim milk
1 fresh fruit selection of your choice

Lunch Menu: Mushroom Soup, Baked Potato, Sponge Cake

1 serving of golden mushroom soup, fat reduced
Serving of rustic bread round, hulled out (up to 200 calories)
Small baked potato with reduced fat margarine, salt, cracked black pepper
1/2 cup of chopped vine-ripened tomatoes
1 Tablespoon of light sour cream
1 wedge of sponge cake topped with 1 cup of sliced strawberries and light whipped topping

Hull out the center of the bread round then toast - or leave as it is if the bread is very fresh and soft. Save the bread because it can be used later to prepare a low calorie bread pudding. Next, warm the mushroom soup and ladle into the center of the bread round.

The potato can be prepared in the microwave as the soup is heating on the stove top. Split it open after it has cooked to a tender stage and add the margarine, salt and pepper. Top with the tomatoes and sour cream. For a bit of a bite, mix the tomatoes with fresh chopped cilantro and onions.

Daily Servings Required From Food Pyramid for 3200 Calorie Diet Plan

Food Group

Daily Serving Size

Fruits 2.5 cups
Vegetables 4 cups
Grains 10 ounces
Protein: Meats, Beans, Nuts, Eggs, Seeds 7 ounces
Dairy: Milk, Yogurt, Cheese 3 cups
Oils 11 teaspoons
Discretionary Calories Allow 648 calories

Dinner Menu:

3 ounces of lean chopped beef combined with BBQ sauce
1 hamburger bun, preferably with sesame or poppy seeds on top
1 serving of BBQ chips, baked variety (or any other flavor)
1/2 cup of pickled beets
1/2 cup of cabbage cole slaw prepared with low fat Mayo
2 cups of leafy green lettuce, chopped tomatoes, slices of cucumber served with a low fat salad dressing.

Diet Apple Bread Pudding Recipe

Add a serving of this delicious bread pudding to your meal plate; it has been prepared with the bread chunks and crumbs that were left over from lunch.

Apple Bread Pudding Recipe Ingredients

Stale bread - equal to about 2 slices, pinched up and placed into a microwave-safe container.
Small apple, cored, peeled and chopped finely.
1 Tablespoon of light or dark brown sugar
1/2 cup of skim or low fat milk
1 teaspoon of ground cinnamon
1 teaspoon of melted margarine

How to Prepare Our Apple Bread Pudding Recipe

Melt the margarine and add the ground cinnamon and brown sugar; stir to fully incorporate. Pour the mixture over the bread and stir to coat. If you wish, the margarine can be melted first in the container, then the bread can be added. This will save washing an extra dish. Next, pour on the milk and again - stir to incorporate the recipe ingredients. Finally, stir in the chopped apple.

You can also add a few chopped nuts if desired - and if you don't have apples handy, then almost any type of pitted fruit or berries will work well. Cook for about five minutes in the microwave; remove and allow to cool a bit before serving.

Snack Times:

Enjoy your favorite candy bar up to 200 calories - and one containing dark chocolate would be a healthier choice; also enjoy a serving of crackers or a rice cake of any variety and a serving of lean jerky.

2,200 Kcal Plan | 2,400 Calorie Diet

2,600 Kcals | Example of 2,800 Kcal Plan

Return to Pyramid Diet Index


Related Articles

Calorie Burn Charts | Body Fat Index

Diet Bites | Disclaimers

Diet Bites is a Trademark