1,600 & 2,000 Calorie Meal Plans
We gain weight when we consume more calories than we burn. Most people need
1600-2200 calories each day with moderate exercise. Here is a sample meal plan
for 2000 calories/day. Most women will need 1600-2000; many men will need
2000-2200 or a little more. BUT- most of us eat far more than we need without
even realizing it. It will take time to develop new eating habits. Do not be
discouraged if it takes time to change your pattern of eating.
Healthy weight loss is slow, about 2-4 pounds per month. By losing slowly, you will
be better able to keep the weight off. You want to make changes that you can live
with. Do not try to do it all at once. If you overindulge at one meal, do not punish
yourself. The day is not lost. Get back on your plan as soon as you can do it.
The following plan is based on the Exchange System which many diabetics follow.
It is a healthy guide for all people. Note that it includes carbohydrates, primarily
those that are whole grain, low-fat or those with high fiber. You need these. Your
brain runs on carbohydrates, and the fiber will improve your digestive health. High
fiber will also help lower cholesterol levels. These menus are from the American
Diabetes Association.
General Guidelines:
1. Follow basic meal plan. Raw vegetables may be eaten between meals.
2. If you have diabetes and are on insulin or oral medication, it is important NOT
TO SKIP MEALS. If a meal is delayed longer than 1 1/2 hours, have a bread or
fruit choice from the delayed meals as a snack.
3. Foods should be measured. Use a standard 8-ounce measuring cup, a
measuring teaspoon, and tablespoon (T). If food is to be cooked, measure it after
cooking, unless otherwise stated.
4. If you use canned fruit, go with no sugar added, or light syrup. The heavy syrup
has lots of calories.
5. Avoid sugar, candy, honey, jelly, syrups, pie, cake, cookies, pastries, non-diet
soft drinks, and fried or creamed food. In a restaurant setting, ask for sauces or
dressings on the side so you can control the amount used. Use takeout boxes for
larger than normal portions. Consider sharing an entree if portions are very large.
6. Drink 6-8 8-ounce glasses of water to avoid dehydration.
7. Avoid excess sodium found in many processed foods, canned goods or snacks.
Desired sodium for the day is about 2300 mg (about 1 tsp.). Read nutrition labels
to see how much sodium is in the item. Convenience foods can work within your
meal plan; just try not to have many of them in a single day.
8. As always, see your doctor regularly for a physical exam and any needed lab
tests. If you have kidney disease or some other medical conditions that only your
doctor can diagnose, this meal plan may not be right for you.
Sample 2000 Calories Eating Plan
We gain weight when we consume more calories than we burn. Most people need
1600-2200 calories each day with moderate exercise. Here is a sample meal plan
for 2000 calories/day. Most women will need 1600-2000; many men will need
2000-2200 or a little more. BUT- most of us eat far more than we need without
even realizing it. It will take time to develop new eating habits. Do not be
discouraged if it takes time to change your pattern of eating.
Healthy weight loss is slow, about 2-4 pounds per month. By losing slowly, you will
be better able to keep the weight off. You want to make changes that you can live
with. Do not try to do it all at once. If you overindulge at one meal, do not punish
yourself. The day is not lost. Get back on your plan as soon as you can do it.
The following plan is based on the Exchange System which many diabetics follow.
It is a healthy guide for all people. Note that it includes carbohydrates, primarily
those that are whole grain, low-fat or those with high fiber. You need these. Your
brain runs on carbohydrates, and the fiber will improve your digestive health. High
fiber will also help lower cholesterol levels. These menus are from the American
Diabetes Association.
General Guidelines:
1. Follow basic meal plan. Raw vegetables may be eaten between meals.
2. If you have diabetes and are on insulin or oral medication, it is important NOT
TO SKIP MEALS. If a meal is delayed longer than 1 1/2 hours, have a bread or
fruit choice from the delayed meals as a snack.
3. Foods should be measured. Use a standard 8-ounce measuring cup, a
measuring teaspoon, and tablespoon (T). If food is to be cooked, measure it after
cooking, unless otherwise stated.
4. If you use canned fruit, go with no sugar added, or light syrup. The heavy syrup
has lots of calories.
5. Avoid sugar, candy, honey, jelly, syrups, pie, cake, cookies, pastries, non-diet
soft drinks, and fried or creamed food. In a restaurant setting, ask for sauces or
dressings on the side so you can control the amount used. Use takeout boxes for
larger than normal portions. Consider sharing an entree if portions are very large.
6. Drink 6-8 8-ounce glasses of water to avoid dehydration.
7. Avoid excess sodium found in many processed foods, canned goods or snacks.
Desired sodium for the day is about 2300 mg (about 1 tsp.). Read nutrition labels
to see how much sodium is in the item. Convenience foods can work within your
meal plan; just try not to have many of them in a single day.
8. As always, see your doctor regularly for a physical exam and any needed lab
tests. If you have kidney disease or some other medical conditions that only your
doctor can diagnose, this meal plan may not be right for you.
Sample 2000 Calories Eating Plan
|
Sample 1600 Calories Meal Plan
The 1,600 calorie meal plan is more suitable for women than the 2,000 calorie
program.
program.
|
Sample Meal Plan
|
|
|
|
|
|
|
|
|
|
|
Order your copy of
Roadcookin': A long haul
driver's guide to healthy eating
by clicking on the image above
to visit our store.
Roadcookin': A long haul
driver's guide to healthy eating
by clicking on the image above
to visit our store.