2,400 Calorie Meal Plan - LiveHealth Online
2,400 calorie meal planEasy meal planningTrying to lose weight or trying to eat healthier, but don’t know what to eat? This meal plan provides many healthyoptions for breakfast, lunch, dinner and snacks. Select one item from each food list starting on page 2 to make abalanced meal or snack. Pay close attention to the portion sizes to help you stick to your calorie limit. Enjoy!Healthy day example:Breakfast 3 eggs, scrambledcooked with 2 teaspoonsvegetable oilSnack #1 ¼ cup unsalted almonds 1 medium orange 1½ cups oatmeal, cookedwith 2 teaspoons naturalpeanut butter 1 small banana, slicedLunch Salad: bed of spinach,¼ cup tomatoes, ¼ cupchopped cucumbers,¼ cup shredded carrots,¼ cup mushrooms,½ cup cooked quinoa,2 tablespoons sunflowerseeds, 4 ounces grilledchicken, 2 tablespoonsregular salad dressing 1 whole-wheat pita 1 cup strawberriesSnack #2 1 string cheese 5-6 whole-grain crackersDinner 5 ounces baked chickenbreast cooked with2 teaspoons olive oil 1 cup mashed sweetpotatoes with 1 tablespoonlight butter spread 2 cups steamed broccoli 1 cup blueberries103590MUMENLHO 10/17Snack #3 ¹ ³ cup hummus 1 cup raw veggies(cucumbers, bell peppers)
BreakfastPROTEINChoose 3 servings(ex: 3 large eggs)1 serving equals: 1 whole egg ¼ cup egg beaters 2 egg whites 1 cup milk or unsweetenedsoy milkGRAIN 1 cup yogurt, plain 1 ounce cheese 1 ounce turkey sausageChoose 3 servings(ex: 1½ cups of oatmeal, cooked)1 serving equals: 1 packet low-sugar instant oatmeal ½ cup rolled or steel-cutoats, cooked 1 serving of dry whole-graincereal (¾ cup bran flakes,shredded wheat)FRUIT 1 whole-wheat waffle 1 slice whole-grain bread 2 slices light whole-wheat bread ½ whole-wheat small bagelor English muffinChoose 1 serving1 serving equals: ½ cup 100% juice (orange, apple) 1 medium fruit (orange, apple,peach, nectarine, pear) ½ grapefruit 1 cup berries/grapes(strawberries, blueberries,raspberries)FAT 1 small banana 2 tablespoons of unsweeteneddried fruit (raisins) ½ cup canned fruit in naturaljuice (not syrup) 1 cup melon (cantaloupe,honeydew, watermelon)Choose 3 servings1 serving equals: 1 teaspoon olive oil/vegetable oil 1 tablespoon light butter spread 1 teaspoon butter 2 tablespoons light cream cheese 2 teaspoons natural 2 tablespoons nutspeanut butter(almond, walnuts)
LunchPROTEINChoose 4 servings(ex: 4 ounces chicken)1 serving equals: 1 ounce skinless chickenor turkey 1 ounce fish (cod, flounder,haddock, salmon) 1 ounce lean beef or pork( 93% lean) 1 ounce cheeseGRAIN ¼ cup cottage cheese 1 ounce tuna, canned in water ¹ ³ cup hummus ½ cup beans or lentils, cooked ½ cup tofuChoose 3 servings(ex: ½ cup of quinoa, cooked 1 whole-wheat pita)1 serving equals: ½ cup potatoes or ½ small potato(sweet or white potato) ½ cup brown rice, barley, quinoaor other whole grain, cooked ½ cup whole-wheat pastaor noodles, cookedVEGETABLES 1 slice whole-grain bread 2 slices light whole-wheat bread 1 low-carb whole-wheatsandwich thin 1 whole-wheat tortilla (6" across) ½ whole-wheat pita (6" across)Choose 2 or more servings(ex: 2 cups salad)1 serving equals: 1 cup mixed greens salad ½ cup cooked or raw vegetables (spinach, kale, asparagus, broccoli,peppers, cauliflower, carrots, cabbage, summer squash, tomatoes,onions, leeks, beets)FRUITChoose 1 serving1 serving equals: 1 medium fruit (orange, apple,peach, nectarine, pear) 2 tablespoons of unsweeteneddried fruit (raisins)FAT 1 cup berries/grapes/melon(strawberries, blueberries,raspberries, cantaloupe,honeydew, watermelon) 1 small bananaChoose 3 servings1 serving equals: 1 tablespoon regular salad dressing 2 tablespoons light salad dressing 1 teaspoon olive oil/vegetable oil 1 tablespoon light butter spread 2 tablespoons light mayo 2 tablespoons hummus 2 teaspoons mayo ¹ 8 slice avocado 2 tablespoons nuts(almonds, walnuts)
DinnerPROTEINChoose 5 servings(ex: 5 ounces chicken)1 serving equals: 1 ounce skinless chickenor turkey 1 ounce fish (cod, flounder,haddock, salmon) 1 ounce lean beef or pork( 93% lean)GRAIN 1 ounce cheese ¼ cup cottage cheese 1 ounce tuna, canned in water ¹ ³ cup hummus ½ cup beans or lentils, cooked ½ cup tofuChoose 2 servings(ex: 1 cup of pasta, cooked)1 serving equals: ½ cup potatoes or ½ small potato(sweet or white potato) ½ cup brown rice, barley, quinoaor other whole grain, cooked ½ cup whole-wheat pastaor noodles, cookedVEGETABLES 1 slice whole-grain bread 2 slices light whole-wheat bread 1 low-carb whole-wheatsandwich thin 1 whole-wheat tortilla (6" across) ½ whole-wheat pita (6" across)Choose 2 or more servings(ex: 2 cups salad)1 serving equals: 1 cup mixed greens salad ½ cup cooked or raw vegetables (spinach, kale, asparagus, broccoli,peppers, cauliflower, carrots, cabbage, summer squash, tomatoes,onions, leeks, beets)FRUITChoose 1 serving1 serving equals: 1 medium fruit (orange, apple,peach, nectarine, pear) 2 tablespoons of unsweeteneddried fruit (raisins)FAT 1 cup berries/grapes/melon(strawberries, blueberries,raspberries, cantaloupe,honeydew, watermelon) 1 small bananaChoose 3 servings1 serving equals: 1 tablespoon regularsalad dressing 2 tablespoons lightsalad dressing 1 teaspoon olive oil/vegetable oil 1 tablespoon light butter spread 2 tablespoons light mayo 2 tablespoons hummus 2 teaspoons mayo ¹ 8 slice avocado 2 tablespoons nuts(almonds, walnuts)
Snacks(choose 1 snack between each meal — up to 3 snacks per day)Include 1 protein and 1 carbohydrate to keep you feeling full, longer.PROTEINChoose 1 serving1 serving equals: 1 ounce cheese 1 cup milk or unsweetenedsoy milk 1 cup yogurt, plain 1 string cheese 1 large hard-boiled eggCARBOHYDRATE ¹ ³ cup hummus ¼ cup unsalted nuts(almonds, walnuts, pecans) 47 unsalted pistachios (1 ounce) 2 tablespoons natural nut butterChoose 1 serving1 serving equals: Fruit (see serving sizes above):aim for no more than 3 to 4fruits per day Whole-wheat crackers (referto serving size on package) ½ whole-wheat English muffin 1 slice of whole-wheat bread or 2slices of light whole-wheat bread Whole-grain tortilla chips (referto serving size on package) 3 cups of air-popped popcornOTHER GREAT SNACK IDEAS1 serving equals: 2 tablespoons guacamoleand 1 cup raw veggies(peppers, cucumbers) 3 ounces cooked shrimp and1 tablespoon cocktail sauce 1 sliced tomato, 1 ouncemozzarella and balsamic vinegar ½ cup sliced peachesand 1 ounce prosciutto 100-calorie whole-grainsnack pack Whole-grain granola bar (look for3 or more grams of fiber per bar;8 or less grams of sugar per bar) 1 ounce 70% dark chocolatesquares ½ peanut butter sandwichon whole-grain bread Homemade smoothie(½ cup yogurt, 1 cup milk and 1cup frozen fruit blended together) 1 cup plain Greek yogurt with½ cup fruit and 1 teaspoon ofchopped nutsThis content is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment.You should always consult your doctor or other qualified health provider if you have questions or concerns.LiveHealth Online is the trade name of Health Management Corporation.
2,400 calorie meal plan 103590MUMENLHO 10/17 Easy meal planning Trying to lose weight or trying to eat healthier, but don’t know what to eat? This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Select one item from each food list star
Calories 1000 minimum -1350 maximum Maximum Calories from fat 30% No more than 30% of calories (minimum 25%). Example:300 calories for a 1000 calorie meal /405 calories for 1350 calorie meal Maximum Total fat (g) 30 % total. Example: 33g for 1000 calorie meal, 45g for 1350 calorie meal Saturated fat (g) 10% max. saturated fat calories.
an individualized meal plan. A word about calories: We have limited the caloric intake on the menus, in the event that weight loss is one of your . Type of Food 1300 calorie 1600 calorie 1800 calorie 2000 calorie 2200 calorie 2400 calorie Pro
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Inject and Eat with Lyumjev People with diabetes currently administer mealtime insulin at different times before, during and after a meal.2 44% at start of meal 21% several minutes before meal 10% during meal 24% 44% after meal at start of meal 21% several minutes before meal 10% during meal 24% after meal
Inject and Eat with Lyumjev People with diabetes currently administer mealtime insulin at different times before, during and after a meal.2 44% at start of meal 21% several minutes before meal 10% during meal 24% 44% after meal at start of meal 21% several minutes before meal 10% during meal 24% after meal
1300 Calorie Custom Meal Plans This Meal Plan is meant to be used for a full 30 days. Stick with this plan along with exercise and I can guarantee it will change your life. This Meal Plan includes Low Fat, Low Carb and On-The-Go Meal Plans. LOWFAT MEA
muscle building meal plan This meal plan is designed for you to use to pack on size and build muscle. Thus, you will ideally want to be eating at a calorie surplus. To do so most effectively with this meal plan, please read through the below notes and steps. This meal plan com
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