These plans are based on a 2,000 calorie diet. These plans will not include snacks, but having a piece of fruit, whole grain popcorn are some good ideas. The reason I am making all of these nutrition plans is because I know eating the same foods day in and day out can get old really fast. All of these plans are healthy choices for a balanced diet. If you are a vegetarian, vegan or if you have a food allergy replace the foods in these plans accordingly. Also, you can drink water throughout the day and it is recommended that each meal be consumed in no more than about 2 to 3 hours. I have provided you with four nutrition plans to get you started on the path to a healthier diet.
Grains – 6 oz (3/4 cup)
Vegetables – 2.5 cups
Fruits – 2 cups
Milk & Dairy – 3 cups
Meats and Beans – 5.5 oz (about 3/4 cup)
Fats and Oils –
Water – 48 to 64 oz
Extras – 270 calories (added sugars, solid fats)
Handful = about 1/4 cup
1 piece of bread = 1 oz of your grains
Small = 2 oz, Medium = 4 oz, Large = 6 oz
Plan 1
Breakfast:
6 oz fat-
1 piece of whole wheat bread (toasted) with one tsp of jelly
16 oz water
8 oz orange juice
Lunch:
Tuna sandwich (small can) on 2 pieces of whole wheat bread, 1 slice of American cheese, handful of lettuce
32 oz water
1 medium cookie
1 medium apple
Dinner:
1 medium lean chicken, 1 large baked potato with 1 tsp butter
1.5 cups of spinach leaf salad with light dressing
16 oz water
8 oz low-
4 apple slices with 2 oz of fat-
Plan 2
Breakfast:
1 cup of Cheerios with 8 oz of fat-
1 medium whole wheat bagel (toasted) with two tsp of jelly
32 oz water
12 oz apple juice
Lunch:
1 medium size piece of turkey on 2 pieces of whole wheat bread, 1 slice of American cheese, handful of lettuce and 2 slices of tomatoes
16 oz water
1 medium pudding
1 medium peach
Dinner:
Medium lean chicken, 1 cup sweet potatoes
16 mini carrots with light dressing
16 oz water
8 oz low-
1 medium sugar free Jell-
Plan 3
Breakfast:
1 cup of granola with 8 oz of fat-
1 medium whole wheat English muffin (toasted) with one tsp of jelly
16 oz water
12 oz pineapple juice
Lunch:
2 cups spinach leaf salad with light dressing, 1 medium piece of chicken, 2 slices of tomatoes
32 oz water
8 oz low-
1 medium orange
Dinner:
1 cup wild rice
2 handfuls of green beans
1/2 cup snow peas with 1 tsp butter
16 oz water
8 oz low-
2 handfuls of grapes with 2 oz of fat-
Plan 4
Breakfast:
2 small eggs (scrambled)
8 oz of fat-
1 medium whole bran muffin
16 oz water
8 oz orange juice
Lunch:
Smoothie: 4 oz of tofu with 1 cup of mixed fruits (strawberries, bananas, kiwi, blueberries, etc.)
32 oz water
8 oz low-
1 medium orange
Dinner:
1 cup brown rice, 1 handful of chicken and 1 handful of corn
1.5 cups spinach leaf salad with light dressing, 2 slices of tomatoes
1/2 cup broccoli with 1 slice of American cheese (melted)
16 oz water
2 handfuls of strawberries (lightly sugared)