Recently we looked at example meal combinations for a 1200 calorie diet (which as I warned then is the lowest you should go as far daily food intake is concerned), and yesterday we had the sample plans for a 1800 calorie diet. Today we are taking it one step further and looking at a sample of a 2000 calorie diet. Having been on a 2000 calorie diet for some time now, this is probably the easiest calorie total to maintain.
2000 calorie diet sample
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.
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
2 slices of malt loaf (with thin smear butter) – 200 cals
Chilli Con Carne – 630 cals
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