Nutrition Plans

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 – 6 tsp (1 oz)

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-free yogurt with a handful of blueberries

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-fat milk

4 apple slices with 2 oz of fat-free yogurt

Plan 2

Breakfast:

1 cup of Cheerios with 8 oz of fat-free milk

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-fat milk

1 medium sugar free Jell-O

Plan 3

Breakfast:

1 cup of granola with 8 oz of fat-free milk

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-fat chocolate milk

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-fat milk

2 handfuls of grapes with 2 oz of fat-free yogurt

Plan 4

Breakfast:

2 small eggs (scrambled)

8 oz of fat-free milk

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-fat strawberry milk

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)