Example of a 2400 Calorie Diet
Article by Diet Bites
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The 2400 kcal diet plan contains double the energy values of the 1200 plan - an amount that many dieters dare to go on and which more often than not ends in failure.
While too many kcals will prevent those unwanted pounds from burning off, too few can certainly do a fellow in - and that's in a bad, not a good way.
Losing isn't always a bad thing, particularly where a wise plan is involved which serves to promote improved health; just a few benefits include:
For those who suffer from aching joints and back pain, losing just 5% to 10% of excess weight can produce a marked improvement, lessening the pain as the added pressure of unwanted weight is removed.
For those who deal with aching, tired feet - it's often due to carting around too much bacon all day. All that pressure from unnecessary weight on a body frame that was created to carry much less takes its toll on the feet. Losing the excess removes the pressure.
If it has been a while since you have seen certain areas of your body in definition - losing will certainly redefine these areas. Some of the most common areas that dieters are pleased about due to significant improvement include the knees which were once hidden in layers of fat, the neck and the shoulder area.
Note: All references to margarine in this menu refer to the lower fat varieties.
Breakfast: Warm Whole Grain Cereal, Bread & Fresh Berries With Cream
1 serving of Malt O Meal
1 teaspoon of locally produced honey
1 teaspoon of margarine
Serving of whole grain bread
1 cup of skim milk
8 ounces of fruit juice, reduced sugar variety
1 cup of whole strawberries topped with light whipped cream or topping
Lunch Menu: Soup, Cornbread & Kangaroo Pocket
1 serving of vegetable soup
Pita pocket or kangaroo pocket type bread; both halves will be used.
1 cup of lean cubed roasted chicken, skin and bones removed; white or dark meat
2 cups of leafy green lettuce, slices of tomato, cucumber and onion
8 ounces of reduced sugar orange juice
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Stuff each half of the pocket bread with the chicken, leaves of the lettuce, slices of tomato, cucumber and onion. Drizzle on a fruit based or other light low in fat dressing.
Daily Servings Required From Food Pyramid for 2400 Calorie Diet Plan
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Food Group |
Daily Serving Size |
| Fruits | 2 cups |
| Vegetables | 3 cups |
| Grains | 8 ounces |
| Protein: Meats, Beans, Nuts, Eggs, Seeds | 6.5 ounces |
| Dairy: Milk, Yogurt, Cheese | 3 cups |
| Oils | 7 teaspoons |
| Discretionary Calories | Allow 362 calories |
Dinner Menu: Meatloaf, Potatoes & Vegetables
3 ounces of meatloaf - our low calorie recipe posted below
1 cup of mashed potatoes (175 kcals)
1 cup of green beans
2 slices of whole grain bread or dinner rolls
serving of margarine
1 cup of low fat milk
Diet Meatloaf Recipe Ingredients & How to Prepare
As a note, ground turkey makes an excellent alternative to ground beef. Four cooked ounces that is 93% lean contains 128 kcals and 7.09 total fat grams with only 1.84 of those in the form of saturated fat. In comparison, 4 ounces of 95% lean beef contains about 185 kcals with about 7.5 total fat grams and 4 saturated.
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1 pound of extra lean ground beef |
Preparation Notes: This is a very easy recipe to prepare. Simply mix the meat with the bread, egg, salt and pepper; the last 2 ingredients will be based on personal preference. Next, shape into a loaf; press slices of the onion and pepper into the top of the loaf and thoroughly coat with ketchup. Bake in a preheated 350 degree oven until thoroughly done and the ketchup caramelizes - about 45 minutes. |
Snack Times:
Let's add the following food selections: 1 small banana, pear and apple.
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2,200 Kcal Plan | 2,600 Kcals | Example of 2,800 Kcal Plan
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Calorie Burn Charts | Body Fat Index
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