Free Diet Menu (2200 Calorie)

When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below. 

Nutritional and Diet Menu Guidelines

1. Commit to consuming 4 - 6 small meals and snacks everyday.
    
   
2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
    
   
3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
    
   
4. Eat your foods slower.
    
   
5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
    
   
6. Avoid foods that are high in fat and calories.
    
   
7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
    
   
8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
   

Here is a sample diet Menu (2200 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	12 ounces	coffee-w/caffeine	0.40	1.40	0.00	8.00
	1.5 cup	cottage cheese - 1% fat	42.00	9.00	3.00	246.00
	1 tbps	cream,fluid,half and half	0.44	0.65	1.73	19.55
	0.5 cup	fruit cocktail	0.51	29.76	0.09	114.40
	Total:		43.35	40.80	4.82	387.95
AM Snack
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	1 each	Banana-medium 8 inch	1.20	26.70	0.60	105.00
	Total:		1.50	47.80	0.60	186.00
Lunch
	1 each	apple-medium with peel	0.30	21.10	0.00	81.00
	2 each	bread whole wheat-slice	6.00	24.00	2.00	140.00
	2 cubic inch	cheddar cheese	8.47	0.44	11.27	136.88
	.15 cup	mayo	0.32	8.47	11.77	137.37
	3 ounce	turkey breast/white meat	25.50	0.00	0.60	114.75
	Total:		40.58	53.96	25.64	610.00
PM Snack
	2 each	bread-slice rye 7 grain	10.00	72.00	4.00	180.00
	4 tsp	jelly-any fruit flavor	0.00	16.00	0.00	56.00
	2 tbps	peanut butter	8.00	7.00	16.30	190.00
	Total:		18.00	95.00	20.30	426.00
Dinner
	4 ounces	chicken breast/ white meat	35.20	0.00	4.00	187.00
	1.5 cup	rice-white cook steamed	9.00	93.00	0.00	246.00
	4 tbps	Thousand island-reduced cal. Kraft	0.00	12.00	4.00	80.00
	0.25 cup	croutons-plain	9.00	5.50	0.50	30.50
	1 small	salad-sm. Garden w/tomato, onion	1.30	9.50	0.40	49.00
	Total:		54.50	120.00	8.90	592.50
	Grand Total:		157.93	357.56	60.26	2202.45

Grocery List

Food	Quantity
Apple - medium with peel	14 each
Banana - medium 8 inch	7 each
Bread - slice rye 7 grain	14 each
Bread whole wheat - slice	14 each
Cheese, cheddar	14 cubic inch
Chicken Breast / White Meat	28 ounces
Coffee- w/caffeine	84 ounces
Cottage cheese - 1 % fat	10.5 cups
Cream, fluid, half and half	7 tablespoons
Croutons - plain	2 cups
Fruit cocktail	3.5 cups
Jelly - any flavor	28 tea spoons
Mayo type, reg., w/salt	1 cup
Peanut Butter	14 table spoons
Rice - white cook steamed	10.5 cups
Salad - small garden	7 small
Thousand island - reduced cal.	28 table spoons
Turkey Breast / White Meat	21 ounces

 

 

Source:

http://www.changingshape.com/dietandnutrition/mealplans/