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
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