2,000 Calories Per Day Diets #3

  • Sample #9
    Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 tablespoon of butter, 1 cup of tea or coffee, ¾ cup of orange juice.
    Snack – 1 bagel, 1 cup of low-fat yogurt.
    Lunch – 3 oz of sliced turkey or chicken breast, 1 tossed vegetable salad with 1 tablespoon of olive oil and lemon juice, 1 whole grain roll.
    Snack – 1 cup of fresh strawberries, 1 cup of low-fat yogurt, 3 tablespoon of granola cereal.
    Dinner – 4 oz of beef steak, grilled or broiled, 1 cup of rice, 1 teaspoon of butter, 1 cup of steamed carrots, mixed green salad with olive oil and lemon juice.
    Snack – 1 apple or orange.
    Sample #10
    Breakfast – 1 orange, 1 ½ cup of whole grain cereal, 1 cup of skim milk, 1 cup of strawberries, 2 whole grain toast with 2 teaspoon of jelly.
    Snack – 2 teaspoons of peanut butter, 2 rice cakes.
    Lunch – 1 ½ cup of vegetable soup, 1 oz of mozzarella cheese, 1 mixed greens salad with olive oil and lemon juice, 1 cup of low-fat yogurt, 1 whole wheat dinner roll.
    Snack – 1 apple, few wheat crackers.
    Dinner – 6 oz of white fish, baked, broiled or grilled, 1 baked potato, 1 cup of steamed broccoli, mixed greens salad with oil and lemon juice, 1 whole grain roll.
    Snack – 3 cups of plain popcorn.
    Sample #11
    Breakfast – 3 pancakes with 1 tablespoon of maple syrup or fruit spread, 1 cup of fresh orange juice.
    Snack – 1 cup of skim milk, 1 peach.
    Lunch – 6 oz of fish, grilled or broiled, mixed greens salad with 1 tablespoon of olive oil and lemon juice, 1 apple, and few whole grain crackers.
    Snack – 1 granola bar, 1 oz dark chocolate.
    Dinner – 2 cup of whole grain pasta, ½ cup of tomato sauce, 4 oz of cooked chicken breast, mixed greens salad with olive oil and lemon juice.
    Snack – 1 cup of skim milk, few unsalted peanuts.
    Sample #12
    Breakfast – 1 cup of oatmeal, cooked with 2 teaspoons of brown sugar, 1 cup of skim milk, 1 orange, 1 whole wheat toast with 1 teaspoon of butter.
    Snack – 1 apple, few wheat crackers.
    Lunch – 3 oz of sliced chicken or turkey breast, 1 teaspoon of mustard, 1 slices of whole wheat bread, 2 slices of tomato, 1 ½ cup of sliced raw vegetables.
    Snack – 1 cup of skim milk, 1 cup of strawberries, 3 oz of almonds.
    Dinner – 3 oz skinless chicken breast, baked, broiled or grilled, 1 medium baked potato, 2 teaspoons of butter, mixed greens salad with 1 tablespoon of olive oil and lemon juice.
    Snack – 3/4 cup of low-fat cottage cheese, 1 pear.
    Sample #13
    Breakfast – 1 whole wheat bagel, 1 table spoon of low-fat cream cheese, 1 cup of orange juice.
    Snack – 1 cup of low-fat yogurt, 1 apple, 1 banana.
    Lunch – 3 oz lean hamburger, grilled or broiled, 1 cup of steamed broccoli, large tossed vegetable salad with low-fat yogurt dressing, ½ cup of low-fat cottage cheese.
    Snack – 2 oz of graham crackers, ½ cup of strawberries.
    Dinner – 2 ½ cup of pasta with 3 oz of cooked shrimp and 1 /2 cup of broccoli, 1 slice of Italian bread, 1 teaspoon of garlic olive oil, mixed greens salad with oil and vinegar.
    Sample #14
    Breakfast – 2 poached egg, 2 tomatoes, 1 whole wheat muffin, 1 grapefruit.
    Snack – 1 cup of fruit salad, 1 cup of low-fat yogurt, 1 low-fat granola bar.
    Lunch – 4 oz of sliced turkey or chicken breast, 1 pita bread, 1 cup of sliced carrots and celery.
    Snack – 1 peach, 1 cup of low-fat cottage cheese, 1 cereal bar.
    Dinner – 4 oz of cheese, few wheat crackers, 1 mixed greens salad with olive oil and lemon juice.
    Snack – 1 ½ cup of fresh strawberries.
    Sample #15
    Breakfast – 2 whole wheat toasts, 1 hard boiled egg, ½ cup of blueberries, 1 cup of low-fat yogurt.
    Snack – 1 pear, 15 low-salt pretzels.
    Lunch – 4 oz of cheese, 1 large vegetable salad with olive oil and lemon juice, 1 cup of skim milk.
    Snack – 1 cup of fruit salad, 1 low-fat granola bar.
    Dinner – 6 oz of broiled or baked white fish, 1 ½ cup of rice, 1 cup of steamed vegetables, 1 tablespoon of butter, 1 mixed greens salad with oil and vinegar