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Nutrition Q and A

2000 Calorie Diet Plan

Back to All Diet Plans

This diet for individuals requiring approximately 1,400 calories a day based on current activity level, height, weight, age,etc. To find out your daily caloric intake check out the Daily Caloric Intake Calculator page and then choose the appropriate diet plan based on your results. Included here is the diet that is to be followed daily and a shopping list for your convenience.


#   Item                                           Protein   Carbs   Fat   Calories
                                                                                                                                    

Breakfast:

Cereal: Raisin Bran

1.1/2 cup -- Raisin Bran Cereal
1.1/2 cup -- Milk, 1%

Snack:

Fruit: Grapes, red or green
1.00 cup -- Grapes, green or red

Lunch:

Chicken and Rice:

1.00 breast -- Chicken, breast, skinless
2.00 tablespoons -- Soy Sauce
1.1/2 cup -- Brown Rice

Snack:

Fruit: Frozen Blackberries:

1.00 cup -- Blackberries, frozen

Snack:

Baby Carrots:

5.00 large -- Baby Carrots

Dinner:

Beef Steaks Provencale:
 
1/4 tsp -- Spices, pepper, black
1/4 tsp -- Salt, table
1/2 tsp -- Oil, olive, salad or cooking
2.00 large -- Squash, zucchini, baby, raw
4.00 cherry -- Tomatoes, red, ripe, raw, November thru May average
1.00 clove -- Garlic, raw
2.00 oz -- Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/4" fat, all grades, raw
1.00 oz -- Pasta, fresh-refrigerated, spinach, as purchased
1/2 tsp, leaves -- Spices, basil, dried
1/4 tbsp) -- Cheese, parmesan, grated


Preparation Instruction:

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.

PM Snack:

Fruit: Banana & Peanut Butter:

1.00 tbsp -- Peanut Butter
1.00 large (8" to 8-7/8" long) -- Banana


Grand Total Calories:




YOUR DAILY SHOPPING LIST

• 4 large (132 grams) -- Egg, white, raw, fresh
• 0.75 breast, bone and skin removed (64.5 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried 
• 1.25 tsp (3.25 grams) -- Soup, bouillon cubes and granules, low sodium, dry 
• 1.25 large (3-1/4" dia) (approx 2 per lb) (265 grams) -- Apples, raw, with skin 
• 0.25 cup (62 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid 
• 1.25 large (8" to 8-7/8" long) (170 grams) -- Bananas, raw 
• 0.25 fruit (2" dia) (16.75 grams) -- Limes, raw 
• 13.5 large (1-3/8" dia) (243 grams) -- Strawberries, raw 
• 1.25 cup (311.25 grams) -- Orange juice, California, chilled, includes from   concentrate 
• 6.75 large (101.25 grams) -- Carrots, baby, raw 
• 1.25 tbsp (40 grams) -- Peanut butter, chunk style, with salt 
• 2.75 slice (68.75 grams) -- Bread, whole-wheat, commercially prepared, toasted 
• 0.1 cup (12.8 grams) -- Cornstarch 
• 0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw 1.25 x 1 taco -- Chicken Taco
  

That's it. Follow this diet daily for best results. You may interchange similar foods if this diet becomes too boring. You can use this food calorie content calculator to find out approximately how many calories are in any particular item.

19.32       5.14    87.38     434.27







1.09       0.24    27.33     104.19



38.32       6.69    70.04     502.46







1.78       0.65    23.66       96.64





0.48         0.1     6.18       26.25





28.71       9.76    77.07     511.34






























 9.51     16.57    37.32       309.2







99.21      39.15  328.98   1984.35