2300 Calorie Diet Menu And Meal Plan

Following a calorie controlled diet plan helps you limit your calorie consumption every day. A calorie controlled diet plan eliminates the hassle of counting calories every day. Following a 2300 calorie diet plan helps women to maintain a healthy body weight while men start to lose weight following the same. You can consider following diet programs like Nutrisystem that offer diet plans to cater to the requirements of various dieters. Check http://www.alabama-reading.org/ to know more about Nutrisystem and other programs that offer calorie controlled diet plans.

According to Dietary Guidelines of Americans, it is appropriate for active women between 19 and 30 years of age to follow a 2300 calorie diet plan. For some men, 2300 calorie diet plan will help them initiate weight loss and for inactive men the plan might exceed the calorie burn rate and make them put on weight. A 2300 calorie diet plan will include foods from all major food groups as recommended by USDA Food Pyramid.

The diet plan should offer at least 8 ounces of grains, 2 to 3 cups of fruits and vegetables, 3 cups of milk, beans and 6 ounce of meat. Your daily fat consumption should not be more than 20 percent and they have to be preferably unsaturated fats. The foods that you have to include in your daily diet are as follows:

  • Whole grains inclusive of brown rice
  • Whole grain pancakes or bread
  • Whole wheat pasta
  • Oat cereals
  • Quinoa
  • Egg plant and other fibrous vegetables
  • Red peppers
  • Cauliflower
  • Spinach
  • Winter squash
  • Whole fruits or fruit juices
  • Low fat or non fat dairy products like skim milk
  • Plain fat free yoghurt
  • Fish and poultry
  • Beans
  • Lentils
  • Soy products

Snacks

  • Almonds
  • Blueberries
  • Hummus
  • Whole grain crackers
  • Low fat yoghurt with fruits