2200-2400 Calorie Meal Plans & Notes

Fats are essential nutrients even in clean eating. Be sure to add foods listed under Menu Notes in your meal plans. Adding full fat mayo or butter will be adding too many calories and sat fats. This menu plan works when you have become accustomed to NOT adding the full fat version of these foods. If you add one tablespoon of regular mayo, or 1 tablespoon of butter you must reduce a food from column 1 by one half, therefore eliminating valuable carbohydrates. Also, the butter or mayo you added will be delivered to your fat cells and will clog your arteries on the way. Always choose low-fat or no fat alternatives for dairy products.

Remember: Make small changes. Your tates will change slowly. Too many changes too soon will feel like a diet. Continuously ask yourself if the changes are “lifestyle”; i.e, will you be able to follow this menu plan on most days, for the rest of your life!

Condiments: You may add small amounts of jelly to your breakfast breads.

Soups: Vary widely in caloric and essential nutrients. You can make the following assumptions for the listed soups: 1 cup of Vegetarian Vegetable (w/added veggies) ½ food from column 1 & ½ a food from column 3

Beef: Beef, pork and lamb have higher amounts of saturated fats and should be eaten “sparingly”.

Fats: Again, as mentioned, be sure to add essential fates in the form of oils and seeds/nuts (be aware of portion sizes) 1 tablespoon of oil(olive, canola, flax, sesame) = 15g fat 2 tblsp nuts/seeds(flax, sesame, sunflower, walnut) = 10g fat ½ cup soybeans = 5g fat 3 oz cooked salmon = 8g fat

Menu Plans:

Meals: Choose one food from each column at each meal

A.M. Snack: Choose one food from each column

P.M. Snack: Choose one food from column 1 and one from column 3.

Evening Snack: Choose one food from column 3


Columm 1

Carbohydrates

1 medium bagel( ½ of a bagel shop bagel)

2 servings of cereal(hot or cold)

1& ½ English muffins

3 pancakes or 2 pancakes w/ 2 tbsp syrup

2 slices of whole grain bread

4 med pretzels(2” each)

4 cups plain popcorn

Cooked Carbs

1 med potato

1 sweet potato

1 cup of the following:

pasta

corn

peas

winter squash


Columm 2

Protein

2-8oz glasses of skim milk

¾ cup non fat cottage cheese

5 egg whites

3 oz cooked turkey or chicken(no skin)

3 oz tuna or other white fish

2 cups non fat yogurt

1 scoop of soy protein (24 g )

3oz cooked clams, scallops or shrimp


Column 3

Fruit & Vedgetables

4 oz juice

2 c carrots(cooked)

½ grapefruit

2c broccoli(cooked)

3/4 cup pineapple

2C cauliflower(ckd)

1 apple

2c squash(cooked)

½ c grapes or berries

2c spinach(cooked)

1 small banana

2c asparagus(cooked) 1 c melon

2c green or wax beans

1 orange ¼ c raisins

4 halves dried apricots

Sample Menu Meal Plans

2200 Calorie Meal Plan

Breakfast: 1/2 C uncooked oatmeal

8oz milk(skim, 1% or soy)

8oz non-fat yogurt

1/2 grapefruit

A.M. Snack: 1 bagel

3/4 C cottage cheese

1 orange

1 Tblsp nuts or seeds

Lunch: Turkey sandwich with mustard (3oz Turkey)

Salad w/1 Tblsp O&V

P.M. Snack: 4 pretzels

Fruit

Dinner: 1C rice

3oz grilled salmon

2C broccoli

Tblsp nuts or seeds

Evening Snack: Fruit


2400 Calorie Meal plan Menu

Breakfast: 1/2 C uncooked oatmeal

8oz milk(skim, 1% or soy)

8oz non-fat yogurt

1/2 grapefruit

A.M. Snack: 1 bagel

3/4 C cottage cheese

1 orange

2 Tblsp nuts or seeds

Lunch: Turkey sandwich with mustard (3oz Turkey)

Salad w/1 Tblsp O&V

P.M. Snack: 4 pretzels

Fruit

Dinner: 1 potato w/no fat dressing or salsa

3oz grilled salmon

2C broccoli

Tblsp nuts or seeds

Evening Snack: 1 serving cereal and 80z milk





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