2200 calorie meal plan - LiveHealth Online
2200 calorie meal plan. 103591MUMENLHO 10/17. Easy meal planning. Trying to lose weight or trying to eat healthier
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Your 2200 Calorie Meal Plan
Each serving of a food has about the same carbohydrate protein
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2200 calorie meal plan - LiveHealth Online
2200 calorie meal plan. 103591MUMENLHO 10/17. Easy meal planning. Trying to lose weight or trying to eat healthier
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Breakfast Menus for 2200 Calories Per Day
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Your 2200 Calorie Meal Plan
your meal plan will provide the calories and nutrients you need each day to The following sample menu for a 2200 calorie meal plan includes a total.
QUIZZ BIEN SALIMENTER DÈS LA RENTRÉE
Nos besoins caloriques moyens avoisinent les 2000 kcal par jour. Combien de calories apportent un menu classique Fast Food (burger + frites + soda ou tacos
SAMPLE MENU FOR 2200 CALORIE MEAL PLAN
TOTAL = 2200. 155. ****ON THE 2200 CALORIE PLAN YOU MAY CHOOSE YOUR PROTEIN FROM EITHER THE VERY LEAN. PROTEIN LEAN PROTEIN OR MEDIUM PROTEIN GROUP.
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[PDF] 2200 calorie meal plan LiveHealth Online
2200 calorie meal plan 103591MUMENLHO 10/17 Easy meal planning Trying to lose weight or trying to eat healthier but don't know what to eat?
Plan Alimentaire 2200 Kcal PDF Nourriture et boisson - Scribd
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[PDF] Menu à 2400 kcal
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[PDF] SAMPLE MENU FOR 2200 CALORIE MEAL PLAN
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Aperçu du programme à 2200 calories
En-cas : 1 En-cas riche en protéines. Déjeuner : 2 portions de Protéines + 2 portions de Légumes + Légumes verts en feuilles + 1 portion de Féculents/céréales + 1 portion de condiment + 1 portion de fruit. En-cas : 1 En-cas riche en protéines + 1 portion de fruit ou légume.30 avr. 2019Quels aliments pour 2000 calories par jour ?
2000 kcal au déjeuner c'est :
4 baguettes de pain, 7 hot dog, 4 Big Mac, 4 barquettes de frites de fast-food, 7 part de pizza, 4 sandwichs au saucisson, 14 boîtes de sardines ou encore 43 boulettes de viande (soit 1 kg de bœuf tout de même).Comment manger 2400 calories par jour ?
Quantités d'aliments pour une journée
1Fromage blanc à 20% de MG ou yaourt nature (de préférence) : 250 à 400 g ou 2 à 3 yaourts.2Fromages affinés : 40 g.3Lait Œ écrémé (facultatif) : 1/4 litre.4Viande ou volaille plutôt maigres : 150 g.5Pain complet, ou aux céréales (riche en fibres) : 300 à 350 g.
2,200 calorie meal plan
103591MUMENLHO 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 starting on page 2 to make a
balanced meal or snack. Pay close attention to the portion sizes to help you stick to your calorie limit. Enjoy!
Healthy day example:BreakfastLunchSnack #1
•2 eggs, scrambled cooked with 1 teaspoon vegetable oil •1½ cups oatmeal, cooked with 2 teaspoons natural peanut butter •1 small banana, sliced •¼ cup unsalted almonds •1 medium apple •Salad: bed of spinach, ¼ cup tomatoes, ¼ cup chopped cucumbers, ¼ cup shredded carrots, ¼ cup mushrooms, ½ cup cooked quinoa, 4 ounces grilled chicken, 2 tablespoons regular salad dressing •1 whole-wheat pita (6" across) •1 cup strawberriesSnack #2Dinner •1 string cheese •5-6 whole-grain crackers •5 ounces baked chicken breast cooked with2 teaspoons olive oil
•1 cup mashed sweet potatoes with 1 tablespoon light butter spread •2 cups steamed broccoli •1 cup blueberriesSnack #3 •¹³ cup hummus •1 cup raw veggies (cucumbers, bell peppers)Breakfast
PROTEIN
•1 whole egg •¼ cup egg beaters •2 egg whites •1 cup milk or unsweetened soy milk •1 cup yogurt, plain •1 ounce cheese •1 ounce turkey sausage1 serving equals:
Choose 2 servings
(ex: 2 large eggs) FAT •1 teaspoon olive oil/vegetable oil •1 teaspoon butter •2 teaspoons natural peanut butter •1 tablespoon light butter spread •2 tablespoons light cream cheese •2 tablespoons nuts (almond, walnuts)1 serving equals:
Choose 2 servings
GRAIN •1 packet low-sugar instant oatmeal •½ cup rolled or steel-cut oats, cooked•1 serving of dry whole-grain cereal (¾ cup bran flakes, shredded wheat) •1 whole-wheat waffle
•1 slice whole-grain bread •2 slices light whole-wheat bread •½ whole-wheat small bagel or English muffin1 serving equals:
Choose 3 servings
(ex: 1½ cups of oatmeal, cooked) FRUIT •½ cup 100% juice (orange, apple) •1 medium fruit (orange, apple, peach, nectarine, pear) •½ grapefruit •1 cup berries/grapes (strawberries, blueberries, raspberries) •1 small banana •2 tablespoons of unsweetened dried fruit (raisins) •½ cup canned fruit in natural juice (not syrup) •1 cup melon (cantaloupe, honeydew, watermelon)1 serving equals:
Choose 1 serving
LunchPROTEIN
•1 ounce skinless chicken or turkey •1 ounce fish (cod, flounder, haddock, salmon) •1 ounce lean beef or pork (<93% lean) •1 ounce cheese •¼ cup cottage cheese •1 ounce tuna, canned in water •¹³ cup hummus •½ cup beans or lentils, cooked •½ cup tofu1 serving equals:
Choose 4 servings
(ex: 4 ounces chicken) FAT •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 mayo8 slice avocado
•2 tablespoons nuts (almonds, walnuts)1 serving equals:
Choose 2 servings
GRAIN •½ cup potatoes or ½ small potato (sweet or white potato) •½ cup brown rice, barley, quinoa or other whole grain, cooked •½ cup whole-wheat pasta or noodles, cooked •1 slice whole-grain bread •2 slices light whole-wheat bread •1 low-carb whole-wheat sandwich thin •1 whole-wheat tortilla (6" across) •½ whole-wheat pita (6" across)1 serving equals:
Choose 3 servings
(ex: ½ cup of quinoa, cooked + 1 whole-wheat pita)VEGETABLES
•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)
1 serving equals:
Choose 2 or more servings
(ex: 2 cups salad) FRUITChoose 1 serving
•1 medium fruit (orange, apple, peach, nectarine, pear)•2 tablespoons of unsweetened dried fruit (raisins) •1 cup berries/grapes/melon (strawberries, blueberries, raspberries, cantaloupe, honeydew, watermelon)
•1 small banana1 serving equals:
Dinner
PROTEIN
•1 ounce skinless chicken or turkey •1 ounce fish (cod, flounder, haddock, salmon) •1 ounce lean beef or pork (<93% lean) •1 ounce cheese •¼ cup cottage cheese •1 ounce tuna, canned in water •¹³ cup hummus •½ cup beans or lentils, cooked •½ cup tofu1 serving equals:
Choose 5 servings
(ex: 5 ounces chicken) FAT •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 mayo8 slice avocado
•2 tablespoons nuts (almonds, walnuts)1 serving equals:
Choose 3 servings
GRAIN •½ cup potatoes or ½ small potato (sweet or white potato) •½ cup brown rice, barley, quinoa or other whole grain, cooked •½ cup whole-wheat pasta or noodles, cooked •1 slice whole-grain bread •2 slices light whole-wheat bread •1 low-carb whole-wheat sandwich thin •1 whole-wheat tortilla (6" across) •½ whole-wheat pita (6" across)1 serving equals:
Choose 2 servings
(ex: 1 cup of pasta, cooked)VEGETABLES
•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)
1 serving equals:
Choose 2 or more servings
(ex: 2 cups salad) FRUITChoose 1 serving
•1 medium fruit (orange, apple, peach, nectarine, pear)•2 tablespoons of unsweetened dried fruit (raisins) •1 cup berries/grapes/melon (strawberries, blueberries, raspberries, cantaloupe, honeydew, watermelon)
•1 small banana1 serving equals:
Snacks
PROTEIN
•1 ounce cheese •1 cup milk or unsweetened soy milk •1 cup yogurt, plain •1 string cheese •1 large hard-boiled egg •¹³ cup hummus •¼ cup unsalted nuts (almonds, walnuts, pecans) •47 unsalted pistachios (1 ounce) •2 tablespoons natural nut butter1 serving equals:
Choose 1 serving
choose 1 snack between each meal - up to 3 snacks per day) Include 1 protein and 1 carbohydrate to keep you feeling full, longer.CARBOHYDRATE
•Fruit (see serving sizes above): aim for no more than 3 to 4 fruits per day •Whole-wheat crackers (refer to serving size on package)•½ whole-wheat English muffin •1 slice of whole-wheat bread or 2 slices of light whole-wheat bread
•Whole-grain tortilla chips (refer to serving size on package) •3 cups of air-popped popcorn1 serving equals:
Choose 1 serving
LiveHealth Online is the trade name of Health Management Corporation.This 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.
OTHER GREAT SNACK IDEAS
•2 tablespoons guacamole and 1 cup raw veggies (peppers, cucumbers) •3 ounces cooked shrimp and 1 tablespoon cocktail sauce •1 sliced tomato, 1 ounce mozzarella and balsamic vinegar •½ cup sliced peaches and 1 ounce prosciutto •100-calorie whole-grain snack 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 chocolate squares •½ peanut butter sandwich on whole-grain bread •Homemade smoothie (½ cup yogurt, 1 cup milk and 1 cup frozen fruit blended together) •1 cup plain Greek yogurt with ½ cup fruit and 1 teaspoon of chopped nuts1 serving equals:
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