Thursday, November 11, 2010

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
  1. Commit to consuming 4 - 6 small meals and snacks everyday.
  2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  4. Eat your foods slower.
  5. 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.
  6. Avoid foods that are high in fat and calories.
  7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  8. 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).
12 ouncescoffee-w/caffeine0.401.400.008.00
1.5 cupcottage cheese - 1% fat42.009.003.00246.00
1 tbpscream,fluid,half and half0.440.651.7319.55
0.5 cupfruit cocktail0.5129.760.09114.40
AM Snack
1 eachapple-medium with peel0.3021.100.0081.00
1 eachBanana-medium 8 inch1.2026.700.60105.00
1 eachapple-medium with peel0.3021.100.0081.00
2 eachbread whole wheat-slice6.0024.002.00140.00
2 cubic inchcheddar cheese8.470.4411.27136.88
.15 cupmayo0.328.4711.77137.37
3 ounceturkey breast/white meat25.500.000.60114.75
PM Snack
2 eachbread-slice rye 7 grain10.0072.004.00180.00
4 tspjelly-any fruit flavor0.0016.000.0056.00
2 tbpspeanut butter8.007.0016.30190.00
4 ounceschicken breast/ white meat35.200.004.00187.00
1.5 cuprice-white cook steamed9.0093.000.00246.00
4 tbpsThousand island-reduced cal. Kraft0.0012.004.0080.00
0.25 cupcroutons-plain9.005.500.5030.50
1 smallsalad-sm. Garden w/tomato, onion1.309.500.4049.00
Grand Total:157.93357.5660.262202.45
Grocery List
Apple - medium with peel14 each
Banana - medium 8 inch7 each
Bread - slice rye 7 grain14 each
Bread whole wheat - slice14 each
Cheese, cheddar14 cubic inch
Chicken Breast / White Meat28 ounces
Coffee- w/caffeine84 ounces
Cottage cheese - 1 % fat10.5 cups
Cream, fluid, half and half7 tablespoons
Croutons - plain2 cups
Fruit cocktail3.5 cups
Jelly - any flavor28 tea spoons
Mayo type, reg., w/salt1 cup
Peanut Butter14 table spoons
Rice - white cook steamed10.5 cups
Salad - small garden7 small
Thousand island - reduced cal.28 table spoons
Turkey Breast / White Meat21 ounces

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