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Nutrition Guide
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Continue to read more about free diet plans: All Free Diets Plans
Free Diet Plans:
2200 Calorie Diet
2200 Calorie Diet Plan
This diet for individuals requiring approximately 2,200 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
3/4 Cup cold cereal, bran flakes, high fiber
1 cup Low-Fat Milk, 1%
1 tbps cream, fluid, half and half
12 ounces coffee-w/caffeine
1 each banana-medium 8 inch
Total:
AM Snack
1 each apple-medium with peel
1 each (6 ounce) Yogurt, fruit, lowfat
Total:
Lunch
1 each apple-medium with peel
2 each bread whole wheat-slice
2 cubic inch cheddar cheese
0.15 cup mayo
3 ounce turkey breast/white meat
Total:
PM Snack
2 each bread-slice rye 7 grain
4 tsp jelly-any fruit flavor
2 tbps peanut butter
Total:
Dinner
4 ounces chicken breast/ white meat
1.5 cup rice-brown cook steamed
4 tbps Thousand island-reduced cal.
0.25 cup croutons-plain
1 small salad-sm. Garden w/tomato, onion
Total:
Grand Total:
Weekly Shopping List
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
cold cereal, bran flakes, high fiber 5.25 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 - brown cook steamed 10.5 cups
Salad - small garden 7 small
Thousand island - reduced cal. 28 table spoons
Turkey Breast / White Meat 21 ounces
Yogurt, fruit, lowfat, with low calorie sweetener 42 ounces
Low-Fat Milk, 1% 7 cups
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.
# Item Protein Carbs Fat Calories
Breakfast
3/4 Cup cold cereal, bran flakes, high fiber
1 cup Low-Fat Milk, 1%
1 tbps cream, fluid, half and half
12 ounces coffee-w/caffeine
1 each banana-medium 8 inch
Total:
AM Snack
1 each apple-medium with peel
1 each (6 ounce) Yogurt, fruit, lowfat
Total:
Lunch
1 each apple-medium with peel
2 each bread whole wheat-slice
2 cubic inch cheddar cheese
0.15 cup mayo
3 ounce turkey breast/white meat
Total:
PM Snack
2 each bread-slice rye 7 grain
4 tsp jelly-any fruit flavor
2 tbps peanut butter
Total:
Dinner
4 ounces chicken breast/ white meat
1.5 cup rice-brown cook steamed
4 tbps Thousand island-reduced cal.
0.25 cup croutons-plain
1 small salad-sm. Garden w/tomato, onion
Total:
Grand Total:
Weekly Shopping List
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
cold cereal, bran flakes, high fiber 5.25 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 - brown cook steamed 10.5 cups
Salad - small garden 7 small
Thousand island - reduced cal. 28 table spoons
Turkey Breast / White Meat 21 ounces
Yogurt, fruit, lowfat, with low calorie sweetener 42 ounces
Low-Fat Milk, 1% 7 cups
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.
3.07 23.00 1.00 113.00
8.22 12.18 2.37 102.00
0.44 0.65 1.73 19.55
0.40 1.40 0.00 8.00
1.20 26.70 0.60 105.00
43.35 40.80 4.82 347.55
0.30 21.10 0.00 81.00
8.26 21.62 2.40 178.00
8.56 42.72 2.40 259.00
0.30 21.10 0.00 81.00
6.00 24.00 2.00 140.00
8.47 0.44 11.27 136.88
0.32 8.47 11.7 137.37
25.50 0.00 0.60 114.75
40.58 53.96 25.64 610.00
10.00 72.00 4.00 180.00
0.00 16.00 0.00 56.00
8.00 7.00 16.30 190.00
18.00 95.00 20.30 426.00
35.20 0.00 4.00 187.00
9.00 93.00 0.00 246.00
0.00 12.00 4.00 80.00
9.00 5.50 0.50 30.50
1.30 9.50 0.40 49.00
54.50 120.00 8.90 592.50
166.00 352.56 62.06 2234.51
