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Changing Shape

2200 Calorie Diet Menu



Here is a sample diet menu (2200 calories).

Breakfast

Amount

ItemProteinCarbsFatsCalories
3/4 CupCold cereal, bran flakes, high fiber3.0723.001.00113.00
1 cupLow-Fat Milk, 1%8.2212.182.37102.00
1 tbpsCream, fluid, half and half0.440.651.7319.55
12 ouncesCoffee-w/caffeine0.401.400.008.00
1 eachBanana-medium 8 inch1.2026.700.60105.00

Total:

43.3540.804.82347.55
AM Snack

1 each

Apple-medium with peel

0.30

21.10

0.00

81.00
1 each (6 ounce) Yogurt, fruit, lowfat, with low calorie sweetener8.2621.622.40178.00

Total:

8.5642.722.40259.00
Lunch

1 each

Apple-medium with peel

0.30

21.10

0.00

81.00
2 eachBread whole wheat-slice6.0024.002.00140.00
2 cubic inchCheddar cheese8.470.4411.27136.88
0.15 cupMayo0.328.4711.77137.37
3 ounceTurkey breast/white meat25.500.000.60114.75

Total:

40.5853.9625.64610.00
PM Snack

2 each

Bread-slice rye 7 grain

10.00

72.00

4.00

180.00
4 tspJelly-any fruit flavor0.0016.000.0056.00
2 tbpsPeanut Butter8.007.0016.30190.00

Total:

18.0095.0020.30426.00
Dinner

4 ounces

Chicken breast/ white meat

35.20

0.00

4.00

187.00
1.5 cupRice-brown cook steamed9.0093.000.00246.00
4 tbpsThousand island-reduced cal. Kraft0.0012.004.0080.00
0.25 cupCroutons-plain9.005.500.5030.50
1 smallSalad-sm. Garden w/tomato, onion1.309.500.4049.00

Total:

54.50120.008.90592.50
 
Grand Total:166.00352.5662.062234.51


Weekly Shopping List
FoodQuantity
Apple - medium with peel14 each
Banana - medium 8 inch 7 each
Bread - slice rye 7 grain14 each
Bread whole wheat - slice14 each
Cheese, cheddar14 cubic inch
Chicken Breast / White Meat28 ounces
Coffee- w/caffeine84 ounces
cold cereal, bran flakes, high fiber5.25 cups
Cream, fluid, half and half7 tablespoons
Croutons - plain2 cups
Fruit cocktail3.5 cups
Jelly - any flavor28 tea spoons
Mayo type, reg., w/salt1 cup
Peanut Butter14 table spoons
Rice - brown cook steamed10.5 cups
Salad - small garden7 small
Thousand island - reduced cal.28 table spoons
Turkey Breast / White Meat21 ounces
Yogurt, fruit, lowfat, with low calorie sweetener42 ounces
Low-Fat Milk, 1%7 cups




I've lost 4 lbs this week. I can see a little difference. I love the meal plan, I don't feel like I'm dieting at all! -- Deena L 



Hi Matt! Sorry it's been so long since I checked in, but work and life got really busy. But I still ate healthy(excluding cheat days) and made time to workout. I've lost about 10 pounds and I feel so much lighter and better. I'm 1-2 sizes smaller and my whole body feels tighter.I feel great! My jeans are bigger, I don't feel so bloated and heavy anymore. I don't get winded going up a flight of stairs. I have had some intense cravings for chocolate, and I did give in, but only with one piece, instead of a handful or the whole box. I've noticed an increase in strength and some areas are a little smaller. My legs definitely feel firmer and I'm slowly gaining more endurance. I think eating small portions throughout the day keeps me energized and I'm not sluggish at the end of the day anymore. -- Denise



...And ps, your food library is AMAZING!  I've been playing around with it and it seems to have everything I like to eat. I'm finding it easy to change portions and choices in the  menus, too.  So far, so good! -- Gwen N



Thank you for your quick response, I am thrilled to have a on line coach! I followed the menu from the website yesterday and love it so far. -- Missy P 



What I really liked best about the site was creating the menus, selecting the portion sizes and having the system sum up the calories, fat, protein and carbs (I think the 4th item was carbs). That really helped me to plan my meals and include snacks and keep under my calorie goal for the day.  I also loved the shopping list capability and I enjoyed a lot of the recipes that were on the site, which I still use. -- Theresa S 



Can go up step no hand rail, more energy, loving my new body. Thanks for the encouragement. I need all the help I can get. The residence at work are proud of me and keep me on track.We know you can do it if any one can! Thanks for putting together such a lovely website with useful info for all of us to use. Great job hats off to the great menus and support. Many thanks to you and your program it makes it easy to stay on track! I feel great! Loving all the compliments about my weight loss. I lost 5inches off my stomach. I tell everyone my secret to my weight lose, Matt's changing shape and how you have helped me to lose with your program. -- Charlotte



Still loving the menu - one of my financial goals this year was to cut down on my dining out expenses, I have made huge strides all year, but following this menu has cut that down even more drastically. The menu plan leaves me satisfied, the snacks keep you from overeating lunch/dinner. Overall, feeling good, I like where this is going. -- Jay R



Things are going great. I am stronger, leaner, and have more energy. Not concerned with the weight loss at this point since I have dropped a pant size, but rather continuing to stay active, fit, and in shape. It has been a great 6 months. I came home from vacation overweight and out of shape in July of 2010...and now after dropping 11 pounds and working out regularly...what a difference. -- Joe R



Thanks for the support! I lost 1 pound this week. One more pound and I'll be down 20 pounds. Only 11 more 10 pound goals to reach. I'm looking at my weight loss as mini goals that I have to keep reaching and every 10 pounds puts me closer to my goal of 175. -- Joe P



I am on my way to reaching my short term goal of wearing a smaller tux to a black tie event next week. I tried on my tux sport coat - its a 46 and I am going to have to buy a 44 for the event. The shirt is a 17 1/2 and it is way too big - I will need a 16 1/2. I am beginning to see some real changes to my body and several people commented this weekend.  Thanks for the motivation. I finally did over 3.5 miles and stayed on the treadmill 62 minutes a couple times -- the best I have done in a long time. I checked my blood pressure and it is about normal which is a lot better than where I was about a year ago. --  Bob K



Weighed in at ***! Oh what a feeling to see that number going down! Noticeable physiological changes include reduction in blood pressure (currently 125/85 from 155/100) and in fasting blood glucose levels (down from 7.5mmol/l to, this morning, 6.7mmol/l, which is now in the high-normal range!!!). Clearly, reaching my goal weight of 180lbs will eliminate the risk of diabetes type 2 and I'll probably be able to reduce my hypertensive medications as well. Noticeable aesthetic changes include complete loss of excess fat in face, neck, upper chest, and feet. Endurance is gradually increasing and pain (in hips and feet) is decreasing, so this past week I have been able to walk for 45 to 60 minutes per day (instead of my former 30). This has accelerated weight loss a bit: Digital scale is now displaying 210.2lbs for a net loss of about 10lbs in six weeks: not bad. Biggest difference I have noticed in my body is that my T-shirts are fitting a lot better than they used to. They no longer "pull" at night under the arm pits when I am lying down. I can see and feel the weight loss in my face, upper chest, and shoulders. I've already reached 25% of my initial goal of a 40lb weight loss, so I am feeling very good about this. --Geoff S



No questions yet, loving the menu plan, it's really easy to stick to, provides plenty of food. -- Jason W



In need of a free weight loss menu with more calories? 2500 Calorie Diet Menu



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Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.






























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