Sample 2200 Calorie Diet

Sample 2200 Calorie Menu*

Drink lots of water throughout the course of the day. A sedentary adult in a mild environment requires 2.5 L of water daily some of which may be obtained through food, liquids like juice and metabolic processes. Estimate your body's demands for water accordingly based on your food intake (like salty foods or eating foods that contain water like fruit and vegetables), environmental temperature, exercise levels, and so on. An active person on a hot day may need to increase water intake to between 5 and 10 L.

Breakfast:

3/4 cup cornflakes or 1/2 cup cooked oatmeal	65 cal.
1 cup skim or 1% milk	90 cal.
1 slice whole wheat toast or 1/2 English muffin	60 cal.
2 tsp. margarine or 2 Tbsp. reduced-fat margarine	50 cal.
1 egg or 1/4 cup scrambled egg substitute	50 cal.
1/2 grapefruit or 1/2 cup orange juice	120 cal.

AM Snack:

2 rice cakes	70 cal.
1/2 cup unsweetened applesauce or 1 cup honeydew melon	50 cal.
1 oz. plain almonds (about 24)	167 cal.

Lunch:

1 cup vegetable beef soup	78 cal.
1 turkey sandwich:
2 slices whole wheat bread	120 cal.
3 oz. sliced turkey breast	132 cal.
2 tsp. mayonnaise or 2 Tbsp. reduced-fat mayonnaise, lettuce, tomato, mustard	40 cal.
1 cup raw carrots or celery sticks	47 cal.
1 small apple	80 cal.

PM Snack:

6 cups popcorn, no added fat	150 cal.
1 banana	105 cal.

Dinner:

3 oz. baked pork chop	198 cal.
1 cup cooked noodles	213 cal.
1 whole wheat dinner roll	70 cal.
2 tsp. margarine or 2 Tbsp. reduced-fat margarine	50 cal.
1/2 cup cooked green beans	100 cal.
1 cup skim milk	90 cal.

Bedtime Snack:

1 cup skim milk and 17 animal crackers, or	90 cal. + 187 cal., or
3 graham crackers and 2 Tbsp. peanut butter	90 cal. + 180 cal.

Total = 2165 - 2172 calories

References

Christian, JL, Greger, JL. Nutrition for Living (4th Ed.) Reading, MA: The Benjamin/Cummings Publishing Company, Inc. 1994.

McArdle WD, Katch FI, Katch VL. Sports and Exercise Nutrition (2nd Ed.) Philadelphia: Lippincott Williams and Wilkins. 2005.

MyPyramid.gov - Inside the Pyramid. Available at: http://www.mypyramid.gov/pyramid/index.html. Accessed January 10, 2006.

Natow, AB, Heslin, J-A. The Vitamin and Mineral Food Counter. New York: Pocketbooks. 2004.

The Calorie Counter. Available at: http://www.Thecaloriecounter.com. Accessed March 15, 2006.

*Menu developed by Athletic Training Student, Dayna Sateriale, Northeastern University, Spring 2006.

Last updated 4/6/2006 by MIT Sports Medicine: K. Davis