Free
Diet Menu (2200 Calorie)
When selecting a menu to lose body fat, make sure you are consuming a balanced
and complete diet. Your assignment is to set realistic and attainable weight
loss and diet goals. Start by following the simple guidelines below.
Nutritional and Diet Menu Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before.
Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet.
Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals,
and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless
poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies
and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by
trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample diet Menu (2200 calories).
Breakfast
|
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
12 ounces |
coffee-w/caffeine |
0.40 |
1.40 |
0.00 |
8.00 |
|
1.5 cup |
cottage cheese - 1% fat |
42.00 |
9.00 |
3.00 |
246.00 |
|
1 tbps |
cream,fluid,half and half |
0.44 |
0.65 |
1.73 |
19.55 |
|
0.5 cup |
fruit cocktail |
0.51 |
29.76 |
0.09 |
114.40 |
|
Total: |
43.35 |
40.80 |
4.82 |
387.95 |
| AM Snack |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.00 |
81.00 |
|
1 each |
Banana-medium 8 inch |
1.20 |
26.70 |
0.60 |
105.00 |
|
Total: |
1.50 |
47.80 |
0.60 |
186.00 |
| Lunch |
|
1 each |
apple-medium with peel |
0.30 |
21.10 |
0.00 |
81.00 |
|
2 each |
bread whole wheat-slice |
6.00 |
24.00 |
2.00 |
140.00 |
|
2 cubic inch |
cheddar cheese |
8.47 |
0.44 |
11.27 |
136.88 |
|
.15 cup |
mayo |
0.32 |
8.47 |
11.77 |
137.37 |
|
3 ounce |
turkey breast/white meat |
25.50 |
0.00 |
0.60 |
114.75 |
|
Total: |
40.58 |
53.96 |
25.64 |
610.00 |
| PM Snack |
|
2 each |
bread-slice rye 7 grain |
10.00 |
72.00 |
4.00 |
180.00 |
|
4 tsp |
jelly-any fruit flavor |
0.00 |
16.00 |
0.00 |
56.00 |
|
2 tbps |
peanut butter |
8.00 |
7.00 |
16.30 |
190.00 |
|
Total: |
18.00 |
95.00 |
20.30 |
426.00 |
| Dinner |
|
|
4 ounces |
chicken breast/ white meat |
35.20 |
0.00 |
4.00 |
187.00 |
|
1.5 cup |
rice-white cook steamed |
9.00 |
93.00 |
0.00 |
246.00 |
|
4 tbps |
Thousand island-reduced cal. Kraft |
0.00 |
12.00 |
4.00 |
80.00 |
|
0.25 cup |
croutons-plain |
9.00 |
5.50 |
0.50 |
30.50 |
|
1 small |
salad-sm. Garden w/tomato, onion |
1.30 |
9.50 |
0.40 |
49.00 |
|
Total: |
54.50 |
120.00 |
8.90 |
592.50 |
| |
|
Grand Total: |
157.93 |
357.56 |
60.26 |
2202.45 |
Grocery List
| Food |
Quantity |
| Apple - medium with peel |
14 each |
| Banana - medium 8 inch |
7 each |
| Bread - slice rye 7 grain |
14 each |
| Bread whole wheat - slice |
14 each |
| Cheese, cheddar |
14 cubic inch |
| Chicken Breast / White Meat |
28 ounces |
| Coffee- w/caffeine |
84 ounces |
| Cottage cheese - 1 % fat |
10.5 cups |
| Cream, fluid, half and half |
7 tablespoons |
| Croutons - plain |
2 cups |
| Fruit cocktail |
3.5 cups |
| Jelly - any flavor |
28 tea spoons |
| Mayo type, reg., w/salt |
1 cup |
| Peanut Butter |
14 table spoons |
| Rice - white cook steamed |
10.5 cups |
| Salad - small garden |
7 small |
| Thousand island - reduced cal. |
28 table spoons |
| Turkey Breast / White Meat |
21 ounces |
1300
Calorie Diet Menu
1400
Calorie Diet Menu
1500
Calorie Diet Menu
1600
Calorie Diet Menu
2200
Calorie Diet Menu
2800
Calorie Diet Menu
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