2,000 Calories Per Day Diets #2

Sample #7

  • Breakfast(450-500 calories)
    2 whole wheat waffles with spray butter, 1 Tbsp peanut butter
    spread on each waffle and cinnamon
    1 egg or 1 light yogurt
    ½ cup berries
    Snack
    (200 calories)
    ¾ cup low-fat cottage cheese
    1 light yogurt
    Lunch
    (450-500 calories)
    Meal-size salad with 5 oz grilled chicken breast, 1 cup chopped
    vegetables, 3 Tbsp nuts, ½ cup chopped berries, dressing on
    side
    1 large sweet potato baked w/ skin-use spray butter or extra
    virgin olive oil spray
    Post-Workout Snack
    (200 calories)
    15 whole wheat crackers
    1 serving 2% string cheese
    Dinner(450-500 calories)
    Healthy Quesadillas
    1 whole wheat tortilla
    ½ cup 2% grated cheese
    5 oz chopped chicken breast
    ½ cup chopped peppers and mushrooms
    Fold over and broil in oven 1-2 minutes per side
    2 Tbsp light or fat-free sour cream
    Salsa
    3 thin slices avocado
    Side salad w/dressing on side
    Snack(100-150 calories)
    ½ apple chopped and covered in cinnamon; warm in microwave
    2 minutes
    Cover in light vanilla yogurt and 1 Tbsp whole grain cereal
  • Sample #8

  • Breakfast
    (500-600 calories)
    1 whole wheat English muffin with 2 oz lean Canadian bacon, 1
    slice 2% cheese, 1 egg
    1 large fruit or 1 cup chopped
    1 light yogurt with 2 Tbsp milled flaxseed or 12 oz 1% milk
    Snack(250-300 calories)
    1 banana with 1 Tbs. peanut butter
    1 serving 2% string cheese
    Lunch(500 calories)
    Pita Pizza
    1 whole wheat pita with ¼ cup tomato sauce, ½ cup 2% grated
    cheese
    Directions: Cover with 2 oz pepperoni, Canadian bacon,
    chicken, or ham; broil in oven for 4-5 minutes
    Salad with 3 Tbsp nuts, 2 Tbsp dried fruit, and dressing on side
    Snack(250-300 calories)
    1 granola bar (150-180 calories)
    15 almonds
    Dinner(500-600 calories)
    Asian Meal
    6 oz grilled chicken breast
    2 cups vegetables sautéed in 1 Tbsp extra virgin olive oil and
    spray cooking oil (about 6 minutes)
    1¼ cup brown rice
    Mix together and dash w/ soy sauce
    Snack(100 calories)
    1 individual low-fat pudding with 2 Tbsp light whipped topping