Listed below are three examples of 2000 calorie dieting menus. They all
contain 4 meals; breakfast, lunch and dinner, along with an afternoon snack.
I always
try to make
sure my diet is well balanced by including a large number of different types
of foods. However, a low-calorie diet usually means less overall food items
per day, and therefore less chance of a good food variety. For this reason I frequently rotate
or change my dieting menus. This practice helps
me to obtain a wide range of nutrition over several days and from different
foods high in their specific nutrients, such as selecting
foods high in Vitamin C for one day,
then a food rich in selenium on
another day, etc.
I
have also included a cheat day in one of the
diet samples. This
allows me to eat some forbidden foods without consuming too many calories. I
try not to cheat often, maybe once every ten-twelve days. When I do have a
cheat day I compensate for the extra calories by
drinking lots of water and
more fruit during the day.
The following
diets are for demonstration purposes only!
Example of 2000 Calorie Dieting Menu for One Day.
Breakfast:
-
Omelette (with 3 egg whites, 1 yolk, sliced onions, chopped zucchini
&garlic) - 210 calories
-
2
slices granary toast with Jam (conserve) - 250 cals
-
Natural Fat-free Yogurt small pot - 60 calories
-
Small piece of fruit - 50 cals
Method for Omelette:
In
a large non-stick pan, gently heat the onion and zucchini. Add 2 tablespoons
of water. While stirring frequently, cook until onion is clear. Add eggs and
garlic powder and continue to cook until eggs are done. Sprinkle with
parmesan cheese to add more taste.
Lunch:
-
Chicken pasta salad (one chicken breast with cherry tomatoes, cucumber, &
green peppers) - 210 calories
-
4
tablespoons whole-wheat pasta (with 2 tablespoons low-fat mayonnaise) - 240
cals
-
Fruit juice - 90 cals
Snack:
Dinner:
-
Chilli Con Carne - 630 TOTAL calories for this dish!
-
using 125g lean mince beef, 150ml chopped tomatoes, 1 green
chilli (chopped & deseeded), one onion, 100g kidney beans
-
Salad with light dressing - 115 cals
-
One small low-fat fruit trifle - 55 cals
Method for Chilli con carne:
Saute 1 onion in 2 tbsp oil. Add pinch cumin seeds, 1 tsp garlic, 1 grenn
chilli & 150ml tomatoes. Cook for 10-15 minutes. Stir in half can drained
kidney beans & 15g flat leaf parsley. Serve with asparagus and a salad with
low-fat dressing.
Total for
whole day's menu = 2015 approx Calories
|
THINK BEFORE YOU
DIET!
You will NOT lose
a lot of excess fat weight if you don't Increase
your Metabolism before lowering your calorie intake. Even a slight
increase in your metabolic rate will speed up fat loss over many months
without strict dieting. There are many
factors that can change the
metabolism rate, Click here to read more
about it.
|
2000 Calories Sample Diet.
Breakfast:
-
Banana sandwich on granary bread with 2tbsp fruity brown sauce - 350
calories
-
Bacon & eggs (2 rashers bacon, one scrambled egg) - 310 cals
-
grilled tomatoes - 45 cals
-
Piece of fruit or
fruit juice 80 cals
-
Tea or coffee (no sugar)
Lunch:
Method for Pasta:
Mix 75g cooked wholemeal pasta with 50g peeled prawns, 2 tbsp reduced fat
mayonnaise. Add to salad of cucumber, peppers, celery, tomatoes, spring
onions & lettuce.
Snack:
Dinner:
-
Roast chicken leg or wings 150g - 240 cals
-
Mashed potatoes one cup - 125 cals
-
Vegetables + Herbs & light oil - half plate (Cabbage, cauliflower, carrots
& broccoli) - 180 cals
-
Gravy - 60 cals
Calories
for above diet sample = 2000 approx.
Example of Diet Menu for a treat day!
Breakfast:
Lunch:
-
Baked beans (half tin) on granary toast (2 slices) - 300 calories
-
2
Pieces of fruit (plum, kiwi or orange) - 120 cals
Snack:
Dinner:
Calories
for above diet menu = 2020 approximately
1200 Calorie Diet Samples