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Friday, July 25, 2008

How to Get 2000 calories for One Day

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If you worry about calories you get every day, here is how you can get your optimal calorie needs for 1 day, i.e. 2000 Claories.
We put diefferent 7 collections of foods for breakfast, lunch, dinner, and snacks for you to choose which one you'll go for. The precise count is not necessary at the beginning of a diet regimen until your body is accomodated with the new style, then you will be surprised at how can your body adjusts its needs to be within 2000 Calories per day.


BREAKFAST:

Option 1: Breakfast burrito

1 flour tortilla (7" diameter)
1 scrambled egg (in 1 tsp soft
margarine)
1/3 cup black beans
2 tbsp salsa
1 cup orange juice
1 cup fat-free milk


Option 2: Hot cereal

1/2 cup cooked oatmeal
2 tbsp raisins
1 tsp soft margarine
1/2 cup fat-free milk
1 cup orange juice


Option 3: Cold cereal

1 cup bran flakes
1 cup fat-free milk
1 small banana
1 slice whole wheat toast
1 tsp soft margarine
1 cup prune juice


Option 4: Cold cereal

1 cup shredded wheat cereal
1 tbsp raisins
1 cup fat-free milk
1 small banana
1 slice whole wheat toast
1 tsp soft margarine
1 tsp jelly


Option 5: Whole wheat English muffin ( 1piece)

2 tsp soft margarine
1 tbsp jam or preserves
1 medium grapefruit
1 hard-cooked egg
1 unsweetened beverage



Option 6: French toast

2 slices whole wheat French toast
2 tsp soft margarine
2 tbsp maple syrup
1/2 medium grapefruit
1 cup fat-free milk


Option 7: Pancakes

3 buckwheat pancakes
2 tsp soft margarine
3 tbsp maple syrup
1/2 cup strawberries
3/4 cup honeydew melon
1/2 cup fat-free milk

---


LUNCH:

Option 1: Smoked turkey sandwich

2 ounces whole wheat pita bread
1/4 cup romaine lettuce
2 slices tomato
3 ounces sliced smoked turkey
breast*
1 tbsp mayo-type salad dressing
1 tsp yellow mustard
1/2 cup apple slices
1 cup tomato juice*


Option 2: Vegetarian chili on baked potato

1 cup kidney beans*
1/2 cup tomato sauce w/ tomato
tidbits*
3 tbsp chopped onions
1 ounce lowfat cheddar cheese
1 tsp vegetable oil
1 medium baked potato
1/2 cup cantaloupe
3/4 cup lemonade


Option 3: Manhattan clam chowder

3 ounces canned clams (drained)
3/4 cup mixed vegetables
1 cup canned tomatoes*
10 whole wheat crackers*
1 medium orange
1 cup fat-free milk


Option 4: Roast beef sandwich

1 whole grain sandwich bun
3 ounces lean roast beef
2 slices tomato
1/4 cup shredded romaine lettuce
1/8 cup sauteed mushrooms
(in 1 tsp oil)
1 1/2 ounce part-skim mozzarella
cheese
1 tsp yellow mustard
3/4 cup baked potato wedges*
1 tbsp ketchup
1 unsweetened beverage


Option 5: Taco salad

2 ounces tortilla chips
2 ounces ground turkey, sauteed in
2 tsp sunflower oil
1/2 cup black beans*
1/2 cup iceberg lettuce
2 slices tomato
1 ounce low-fat cheddar cheese
2 tbsp salsa
1/2 cup avocado
1 tsp lime juice
1 unsweetened beverage


Option 6: Tuna fish sandwich

2 slices rye bread
3 ounces tuna (packed in water,
drained)
2 tsp mayonnaise
1 tbsp diced celery
1/4 cup shredded romaine lettuce
2 slices tomato
1 medium pear
1 cup fat-free milk



Option 7: White bean-vegetable soup

1 1/4 cup chunky vegetable soup
1/2 cup white beans*
2 ounce breadstick
8 baby carrots
1 cup fat-free milk

----



DINNER:

Option 1: Stuffed broiled salmon

5 ounce salmon filet
1 ounce bread stuffing mix
1 tbsp diced celery
2 tsp canola oil
1/2 cup saffron (white) rice
1 ounce slivered almonds
1/2 cup steamed broccoli
1 tsp soft margarine
1 cup fat-free milk



Option 2: Spinach lasagna

1 cup lasagna noodles, cooked
(2 oz dry)
2/3 cup cooked spinach
1/2 cup ricotta cheese
1/2 cup tomato sauce tomato bits*
1 ounce part-skim mozzarella
cheese
1 ounce whole wheat dinner roll
1 cup fat-free milk


Option 3: Roasted chicken breast

3 ounces boneless skinless
chicken breast*
1 large baked sweetpotato
1/2 cup peas and onions
1 tsp soft magarine
1 ounce whole wheat dinner roll
1 tsp soft margarine
1 cup leafy greens salad
3 tsp sunflower oil and vinegar
dressing


Option 4: Rigatoni with meat sauce

1 cup rigatoni pasta (2 ounces dry)
1/2 cup tomato sauce tomato bits*
2 ounces extra lean cooked ground
beef (sauteed in 2 tsp vegetable oil)
3 tbsp grated Parmesan cheese
Spinach salad
1 cup baby spinach leaves
1/2 cup tangerine slices
1/2 ounce chopped walnuts
3 tsp sunflower oil and vinegar
dressing
1 cup fat-free milk


Option 5: Grilled top loin steak

5 ounces grilled top loin steak
3/4 cup mashed potatoes
2 tsp soft margarine
1/2 cup steamed carrots
1 tbsp honey
2 ounces whole wheat dinner roll
1 tsp soft margarine
1 cup fat-free milk



Option 6: Hawaiian pizza

2 slices cheese pizza
1 ounce canadian bacon
1/4 cup pineapple
2 tbsp mushrooms
2 tbsp chopped onions
Green salad
1 cup leafy greens
3 tsp sunflower oil and vinegar
dressing
1 cup fat-free milk


Option 7: Vegetable stir-fry

4 ounces tofu (firm)
1/4 cup green and red bell peppers
1/2 cup bok choy
2 tbsp vegetable oil
1 cup brown rice
1 cup lemon-flavored iced tea

---




SNACKS

First option:
1 cup low-fat fruited yogurt


Second Option:
5 whole wheat crackers*
1/8 cup hummus
1/2 cup fruit cocktail (in water or juice)


Third option:
1 ounce sunflower seeds*
1 large banana
1 cup low-fat fruited yogurt


Fourth option:
1 cup cantaloupe


Fifth option:
1/2 ounce dry-roasted almonds*
1/4 cup pineapple
2 tbsp raisins


Sixth option:
1/4 cup dried apricots
1 cup low-fat fruited yogurt


Seventh option:
1 cup low-fat fruited yogurt

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