2200 Calorie Diet Plan
When selecting a menu to lose body fat, make sure you are
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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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