Here is a sample diet menu for 2000 calories with six small meals a day.
|Protein (g)||Fat (g)||Carbs (g)||Calories|
|Meal 1: Breakfast: Cereal: Raisin Bran||19.32||5.14||87.38||434.27|
1.1/2 cup -- Raisin Bran Cereal
1.1/2 cup -- Milk, 1%
|Meal 2: Snack: Fruit: Grapes, red or green||1.09||0.24||27.33||104.19|
1 cup -- Grapes, green or red
|Meal 3: Lunch: Chicken and Rice||38.32||6.69||70.04||502.46|
1 breast -- Chicken, breast, skinless
2 tablespoons -- Soy Sauce
1.1/2 cup -- Brown Rice
|Meal 4: Snack: Fruit: Frozen Blackberries||1.78||0.65||23.66||96.64|
1 cup -- Blackberries, frozen
|Meal 5: Dinner: Beef Steaks Provencale||28.71||9.76||77.07||511.34|
1/4 tsp -- Spices, pepper, black
1/4 tsp -- Salt, table
1/2 tsp -- Oil, olive, salad or cooking
2 large -- Squash, zucchini, baby, raw
4 cherry -- Tomatoes, red, ripe, raw, November thru May average
1 clove -- Garlic, raw
2 oz -- Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/4" fat, all grades, raw
1 oz -- Pasta, fresh-refrigerated, spinach, as purchased
1/2 tsp, leaves -- Spices, basil, dried
1/4 tbsp) -- Cheese, parmesan, grated
5 large -- Baby Carrots: Raw
Mix garlic, basil and pepper in a small bowl. Take half of the garlic mixture and add evenly into both sides of the cubed steak. Then, set steak aside.
Inside a large nonstick frying pan, add oil and turn heat to medium. Then, add tomatoes and zucchini to the pan. You should only cook for 1 minute, then remove the vegetables and sprinkle some cheese on them.
Turn heat to medium-high, then pan-broil steaks for 3 to 4 minutes. Turn the steak once. Season with salt and serve with vegetables and pasta or rice.
|Meal 6: PM Snack: Fruit: Banana & Peanut Butter||9.51||16.57||37.32||309.2|
1 tbsp -- Peanut Butter
1 large (8" to 8-7/8" long) -- Banana
Matt, this is a wonderful diet plan. It is totally something I can manage. Easy, not a lot of cooking....awesome. I am really impressed and thankful. WOW. I can't believe a service like this exists on the internet. Thanks again. -- Silvia C
With the new eating regiment that I have been following, the weight is just melting off of me... I am losing inches, and weight. I have went down two pant sizes!!!! Thank you for the exercises... It is great!!! I feel better and have much more energy. -- Marcy H
Thanks for all the great information. I'm doing the meal plans that Changing Shape selects simply because it's easier for me to shop and less time-consuming to think of what to have, etc. when I can just go to the fridge and look up what I'm supposed to make for tomorrow. I'm having a great time with this program and my husband has actually noticed weight loss in me already! -- Stephanie T
Thank you for your response! It's great actually having someone respond to my questions and having an online coach. I know this seems like a lot of demands, but I'm trying to be as honest with you and myself. One thing I appreciate about your plan is that it provided me with an approximate timeline for when I can expect to be at my goal weight (if I stick to the plan), which is something that helps immensely, because it gave me a visual image of what I can look and feel like at that time next year. I haven't had something like that provided to me since I was on the Jenny Craig program back in 1990. Okay, I think I've said enough. :- Thank you for your help in my quest for good health and good food choices! -- Kelly Y
Thanks for the help thus far. I've been doing much, much better on my nutritional plan, consuming 6-7 smaller, well balanced meals/snacks a day. I weighed myself this morning and found that I had lost about 5 pounds. Thanks! -- Mark R
I am trying to be more conscious of what I eat. Lost 1.6 lbs this week. Have a long way to go. May not seem like a big deal, but it's a great first baby step. I thought of the 1.6 lbs as 6 sticks of butter that just came off my butt and thighs. NOT BAD!!! --Helena H
For a higher caloric plan that is just as easy to follow and free, click... 2200 Calorie Easy Diet Plan.