Free Diet Plans (2,200 Calories)
Free Diet Menus
Losing weight is attainable if you know how to plan your diet while selecting a good menu to lose body fat. However, the key here is to consume a complete and balance diet to make sure that your diet goal is realistic and achievable.
Too often, more people want to shed the extra pounds the fastest way around. But there are actually few things needed to take into considerations on how to start your diet program.
Following are the simple guidance to start off your weight loss journey, this is also good for your diabetic diet.
Free Diet Plans and Nutritional Guidelines
1. Devote your meal consumptions to 4-6 small meals and snacks daily.
2. You must plan ahead by preparing your food the night before and make sure that you have low fat and fresh food around.
3. Start by counting your calories intake; don’t get too involved with your diet. Keep it simpler.
4. Eating food slowly is one way to tell your brain that you are full.
5. Choose healthy food like vegetables, fruits, beans, low fat or non fat dairy products, whole grain cereals, fish, skinless poultry and low fat meats.
6. Keep away from foods that are loaded with calories and fat.
.7. Refrain from eating foods that are high in sugars such the like of candy bars, pies, pastries and candy.
8. Take the first step in eating 5 total fruit and vegetable servings daily and use various type of vegetables and fruit in your nutrition plan.
Free diet Plans with 2200 calories
| Breakfast | |||||
|---|---|---|---|---|---|
| Amount | Item | Protein | Carbs | Fats | Calories |
| 12 ounces 1.5 cup 1 tbps 0.5 cup | coffee-w/caffeine cottage cheese - 1% fat cream,fluid,half and half fruit cocktail | 0.40 42.00 0.44 0.51 | 1.40 9.00 0.65 29.76 | 0.00 3.00 1.73 0.09 | 8.00 246.00 19.55 114.40 |
| Total: | 43.35 | 40.80 | 4.82 | 387.95 | |
| AM SNACK | |||||
| 1 EACH 1 EACH | apple-medium with peel Banana-medium 8 inch | 0.30 1.20 | 21.10 26.70 | 0.00 0.60 | 81.00 105.00 |
| Total : | 1.50 | 47.80 | 0.60 | 186.00 | |
| Lunch | |||||
| 1 each 2 each 2 cubic inch 0.15 cup 3 ounce | apple-medium with peel bread whole wheat-slice cheddar cheese mayo turkey breast/white meat | 0.30 6.00 8.47 0.32 25.50 | 21.10 24.00 0.44 8.47 0.00 | 0.00 2.00 11.27 11.77 0.60 | 81.00 140.00 136.88 137.37 114.75 |
| Total : | 40.58 | 53.96 | 25.64 | 610.00 | |
| PM SNACK | |||||
| 2 each 4 tsp 2 tbsp | bread-slice rye 7 grain jelly-any fruit flavor peanut butter | 10.00 0.00 8.00 | 72.00 16.00 7.00 | 4.00 0.00 16.30 | 180.00 56.00 190.00 |
| Total : | 18.00 | 95.00 | 20.30 | 426.00 | |
| Dinner | |||||
| 4 ounces 1.5 cup 4 tbsp - 0.25 cup 1 small | chicken breast/ white meat rice-white cook steamed Thousand island-reduced cal. Kraft croutons-plain salad-sm. Garden w/tomato, onion | 35.20 9.00 0.00 - 9.00 1.30 | 0.00 93.00 12.00 - 5.50 9.50 | 4.00 0.00 4.00 - 0.50 0.40 | 187.00 246.00 80.00 - 30.50 49.00 |
| Total : | 54.50 | 120.00 | 8.90 | 592.50 | |
| GRAND TOTAL : | 157.93 | 357.56 | 60.26 | 2202.45 |