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2000 Calorie Sample Diet
Monday
Breakfast (Spinach and cheese omelette): one cup spinach, one ounce Swiss cheese, 2 large eggs, one muffin, one orange. (460 Cal.)
Snack: 1 cup melon, 3/4 cup low-fat cottage cheese (250 Cal.)
Lunch(Honey mustard chicken pita with cucumber salad): 5 oz grilled sliced chicken, one whole grain pita, ½ cup baby spinach, ½ cups sliced cucumber, 2 tbsp. honey, one tbsp. Dijon mustard, one tbsp. olive oil, one tbsp. vinegar, pepper. (500 Cal.)
Afternoon snack: one medium apple, one stick low-fat String cheese, one ounce cashews. (340 Cal.)
Dinner: medium baked potato with two tbsp. light sour cream, grilled fillet mignon,1 cup steamed vegetables. (450 Cal.)
Tuesday
Breakfast: two sausages, one cup cooked oatmeal, two tbsp. light cream, 1 teaspoon brown sugar and 1 grapefruit. (400 Cal.)
Snack: one apple (sliced), with two tbsp. peanut butter. (280 Cal.)
Lunch: Tuna salad; 6 oz. chunk light tuna, 8 whole-grain crackers, 3 stalks celery, one cup sliced cucumber, 2 tbsp. lemon juice, two tbsp. olive oil, salt and pepper. (500 Cal.)
Snack: frozen yogurt, ½ cup frozen berries, 2 tbsp walnuts. (210 Cal.)
Dinner: 1 1/2 cup brown rice, 6 marinated and grilled shrimp, one cup broccoli (steamed). (610 Cal.)
Wednesday
Breakfast: three slices turkey bacon, one poached egg, one cup orange juice. (286 Cal.)
Snack: non-fat raspberry Greek yogurt. (120 Cal.)
Lunch: 6 ounces rotisserie chicken breast, 5 ounces baked and topped sweet potato with 1 teaspoon of butter, 1/2 cup steamed broccoli. (590 Cal.)
Snack: Chai spiced hot chocolate, one medium banana and 7 raw almonds. (450 Cal.)
Dinner: 6oz Ginger-Honey Pork Tenderloin, wilted Spinach with pine nuts and raisins, ¾ cup steamed brown rice, one orange (554 Cal.)
Thursday
Breakfast: ½ cup oatmeal with cinnamon, banana smoothie. (369 Cal.)
Snack: 1/2 ounce almonds, one artichoke steamed, ½ medium pear (200 Cal.)
Lunch: Ham and veggie pita (½ wheat pita, 5 ounce turkey ham, 5 sliced cherry tomatoes, 1 tbsp. mustard, 1/4 cup chopped spinach and ½ cup spicy sprouts) 8 ounces skim milk, one apple. (606 Cal.)
Snack: Ham wrapped honeydew, ¼ medium avocados (190 Cal.)
Dinner: one cup watermelon chunks, 6oz chicken & lettuce wrap, 8 ounces skim milk (635 Cal.)
Friday
Breakfast
1 large egg omelet (96 calories)
1/4 cup low-fat shredded cheddar cheese (49 calories)
2 slices nitrate/nitrite free turkey bacon (70 calories)
1 slice whole wheat bread, toasted (100 calories)
1 medium-sized orange (62 calories)
Total (377 calories)
Snack
1.5 large rectangular graham crackers, 3 squares (90 calories)
1 tbsp peanut butter (95 calories)
Lunch
2 slices whole-wheat bread (200 calories)
2 slices turkey-breast meat (44 calories)
1 slice low-fat American cheese (38 calories)
Lettuce (5 calories)
2 slices tomato (6 calories)
1 medium banana (105 calories)
4 squares dark chocolate, 70-85% cocoa (72 calories)
1 cup baby carrots (50 calories)
Snack
1 medium apple (95 calories)
15 almonds (105 calories)
Dinner
1 cup cooked whole-wheat spaghetti (176 calories)
4 oz cooked chicken breast (186 calories)
1/2 cup steamed broccoli (27 calories)
1/2 cup chopped zucchini (10 calories)
1 cup tomato sauce (78 calories)
Dessert
1 cup low-fat frozen yogurt (280 calories)
10 raspberries (10 calories)
Monday
Breakfast (Spinach and cheese omelette): one cup spinach, one ounce Swiss cheese, 2 large eggs, one muffin, one orange. (460 Cal.)
Snack: 1 cup melon, 3/4 cup low-fat cottage cheese (250 Cal.)
Lunch(Honey mustard chicken pita with cucumber salad): 5 oz grilled sliced chicken, one whole grain pita, ½ cup baby spinach, ½ cups sliced cucumber, 2 tbsp. honey, one tbsp. Dijon mustard, one tbsp. olive oil, one tbsp. vinegar, pepper. (500 Cal.)
Afternoon snack: one medium apple, one stick low-fat String cheese, one ounce cashews. (340 Cal.)
Dinner: medium baked potato with two tbsp. light sour cream, grilled fillet mignon,1 cup steamed vegetables. (450 Cal.)
Tuesday
Breakfast: two sausages, one cup cooked oatmeal, two tbsp. light cream, 1 teaspoon brown sugar and 1 grapefruit. (400 Cal.)
Snack: one apple (sliced), with two tbsp. peanut butter. (280 Cal.)
Lunch: Tuna salad; 6 oz. chunk light tuna, 8 whole-grain crackers, 3 stalks celery, one cup sliced cucumber, 2 tbsp. lemon juice, two tbsp. olive oil, salt and pepper. (500 Cal.)
Snack: frozen yogurt, ½ cup frozen berries, 2 tbsp walnuts. (210 Cal.)
Dinner: 1 1/2 cup brown rice, 6 marinated and grilled shrimp, one cup broccoli (steamed). (610 Cal.)
Wednesday
Breakfast: three slices turkey bacon, one poached egg, one cup orange juice. (286 Cal.)
Snack: non-fat raspberry Greek yogurt. (120 Cal.)
Lunch: 6 ounces rotisserie chicken breast, 5 ounces baked and topped sweet potato with 1 teaspoon of butter, 1/2 cup steamed broccoli. (590 Cal.)
Snack: Chai spiced hot chocolate, one medium banana and 7 raw almonds. (450 Cal.)
Dinner: 6oz Ginger-Honey Pork Tenderloin, wilted Spinach with pine nuts and raisins, ¾ cup steamed brown rice, one orange (554 Cal.)
Thursday
Breakfast: ½ cup oatmeal with cinnamon, banana smoothie. (369 Cal.)
Snack: 1/2 ounce almonds, one artichoke steamed, ½ medium pear (200 Cal.)
Lunch: Ham and veggie pita (½ wheat pita, 5 ounce turkey ham, 5 sliced cherry tomatoes, 1 tbsp. mustard, 1/4 cup chopped spinach and ½ cup spicy sprouts) 8 ounces skim milk, one apple. (606 Cal.)
Snack: Ham wrapped honeydew, ¼ medium avocados (190 Cal.)
Dinner: one cup watermelon chunks, 6oz chicken & lettuce wrap, 8 ounces skim milk (635 Cal.)
Friday
Breakfast
1 large egg omelet (96 calories)
1/4 cup low-fat shredded cheddar cheese (49 calories)
2 slices nitrate/nitrite free turkey bacon (70 calories)
1 slice whole wheat bread, toasted (100 calories)
1 medium-sized orange (62 calories)
Total (377 calories)
Snack
1.5 large rectangular graham crackers, 3 squares (90 calories)
1 tbsp peanut butter (95 calories)
Lunch
2 slices whole-wheat bread (200 calories)
2 slices turkey-breast meat (44 calories)
1 slice low-fat American cheese (38 calories)
Lettuce (5 calories)
2 slices tomato (6 calories)
1 medium banana (105 calories)
4 squares dark chocolate, 70-85% cocoa (72 calories)
1 cup baby carrots (50 calories)
Snack
1 medium apple (95 calories)
15 almonds (105 calories)
Dinner
1 cup cooked whole-wheat spaghetti (176 calories)
4 oz cooked chicken breast (186 calories)
1/2 cup steamed broccoli (27 calories)
1/2 cup chopped zucchini (10 calories)
1 cup tomato sauce (78 calories)
Dessert
1 cup low-fat frozen yogurt (280 calories)
10 raspberries (10 calories)
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