A 2000 Calorie Menu

[RawHumor]

As some of you already know, I've lost about 35 pounds in the past 4 months (give or take). Some of you have asked how we started it or for menu ideas or whatever.

Some of you have asked if we are on a low- or non-carb diet. Never. Our calories mostly come from carbs, with the remaining made up from fat and protein. I can't comprehend eliminating a major dietary group (or actually, two groups, but I won't get into that right now) from your diet.

In any case, this is the menu we did our first week. I lost about 6 pounds that week. I didn't feel hungry at all during that week. I DID, however, begin to have nightmares about salads toward the end of the week.

It's a good start though. We don't eat near that many salads anymore, but veggies are obviously important.

 

[RawHumor]

Day 1

Breakfast
3 plain waffles
2 T. maple syrup
1 T. butter or margarine
Tea
3/4 cup of OJ

Morning Snack
1 cup skim milk
1 bagel (any flavor)

Lunch
Salad with lettuce, carrots, green peppers, etc. (the move veggies the better)
1 T. Lite salad dressing (the lighter the dressing, the more you can use)
3 oz turkey breast
1 whole grain roll or 2 slices of whole wheat bread (only 1 slice of bread if it's the really hearty whole grain kind)

Afternoon Snack
1 cup sliced strawberries
6 oz fat free yogurt (any flavor)
1 T. whole grain cereal (some Grape Nuts or granola for your yogurt)

Dinner
4 oz sirloin steak, lean, broiled or grilled without added fat
1 cup rice
1 tsp butter or margarine
1 cup cooked or steamed carrots
1 mixed green salad
2 T. fat free dressing

Evening Snack
1 Orange or other piece of fruit

 

[RawHumor]

Day 2

Breakfast
1 cup oatmeal, cooked
1 tsp brown sugar
3/4 cup skim milk
1 cup OJ
1 slice toast, wheat or rye
1 tsp butter or margarine

Morning Snack
1 apple or other piece of fruit

Lunch
2 1/2 oz turkey breast
Mustard or fat-free mayo
2 slices whole wheat bread
1 1/2 cups sliced cucumbers & carrots or other raw veggies

Afternoon Snack
1/2 cup skim milk
1 cup strawberries
6 vanilla wafers

Dinner
4 oz skinkless chicken breast baked, broiled or grilled
1 medium baked potato
1 T. butter or margarine
1 cup green beans or broccoli
1 mixed green salad
2 tsp fat free dressing
1 whole wheat dinner roll

Evening Snack
Low fat milkshake made with
1 cup skim milk
1 cup fat free ice cream

 

[RawHumor]

Day 3

Breakfast
3 pancakes, 4" round
1 T. fruit spread or maple syrup
1 cup OJ

Morning Snack
1 cup skim milk
1 sliced peach

Lunch
1 mixed green salad
1 T. fat-free dressing
1 whole grain dinner roll
3 oz tuna (we substituted a hard-boiled egg because we can't stand tuna)
1 apple

Afternoon Snack
1 oz chocolate (about 8 Hershey's Kisses)

Dinner
2 1/2 cups cooked pasta
1/2 cup spaghetti sauce with
3 oz ground beef or turkey, lean
1 mixed green salad
1 T. fat-free dressing

Evening Snack
1 cup skim milk
1 whole graham cracker

 

[RawHumor]

Day 4

Breakfast
1 cup OJ
1 1/2 cups cereal
1 cup skim milk
1 cup strawberries
1 slices rye or wheat bread, toasted
2 tsp jelly or jam

Morning Snack
2 tsp reduced fat peanut butter
2 rice cakes

Lunch
1 1/2 cups vegetable soup
1 mixed green salad
2 T. fat-free salad dressing
1 cup skim milk
1 dinner roll
1 oz low-fat mozarella cheese
6 saltine crackers

Afternoon Snack
1 apple or other piece of fruit

Dinner
6 oz white fish, baked, broiled, or grilled
1 medium baked potato
1 mixed green salad
1 T. fat-free dressing
1 cup cooked broccoli
1 whole grain dinner roll

Evening Snack
3 cups light popcorn

 

[RawHumor]

Day 5

Breakfast
1 English muffin
2 tsp jelly or jam
1/2 cup cholesterol-free egg substitutes or egg whites, scrambled or cooked (use cooking spray rather than oil or fat)
1/2 grapefruit

Morning Snack
1 peach or other fruit
1 cup skim milk
1 1/2 cups cereal

Lunch
3 oz. turkey breast or lean ham
1 large whole grain pita
2 sliced carrots
1 cup skim milk

Afternoon Snack
1 pear or other fruit

Dinner
3 slices cheese pizza
1 large mixed green salad
1 T. fat-free salad dressing
1 cup mixed fruit

Evening Snack
3 cups light popcorn

 

[RawHumor]

Day 6

Breakfast
1 bagel
1 T. light cream cheese
1 cup OJ

Morning Snack
6 oz fat-free yogurt (any flavor)
1/2 cup fresh strawberries

Lunch
3 oz lean hamburger, grilled or broiled
1 T. ketchup (or all the mustard you want)
1 hamburger bun
1/2 tomato, sliced
1/2 green pepper, sliced

Afternoon Snack
6 vanilla wafers
1 cup skim milk

Dinner
3 cups angel hair pasta
4 oz boiled shrimp
2 tsp olive oil with garlic on pasta
1 mixed green salad
1 T. fat-free dressing
1/2 cup cooked green beans
1 slice Italian bread

Evening Snack
3 cups light popcorn

 

[RawHumor]

Day 7

Breakfast
2 slices French toast
2 tsp butter or margarine
1 cup fresh blueberries
1 cup skim milk

Morning Snack
1 orange or other fruit

Lunch
1/2 cup cottage cheese or one hard boiled egg
1 mixed green salad
1 T. fat-free dressing
1 whole wheat roll
1 cup skim milk
1 cup sliced carrots or carrot sticks

Afternoon Snack
1 1/4 oz pretzels

Dinner
6 oz baked or broiled cod (or other white fish)
1 1/2 cups noodles
1 T. butter or margarine
1 cup applesauce
1 cup mixed vegetables
1 mixed green salad
2 T. fat-free dressing

Evening Snack
1/2 cup fat-free pudding

 

[PacificBlue]

As some of you already know, I've lost about 35 pounds in the past, I don't know, 3 months (give or take).

Good for you!!!

*clap* *clap* *clap* *clap* *clap* *clap* *clap*


I'm down 35 pounds as well...what a quinky dink!

 

[RawHumor]

Re: Re: A 2000 Calorie Menu

Good for you!!!

*clap* *clap* *clap* *clap* *clap* *clap* *clap*


I'm down 35 pounds as well...what a quinky dink!

Thank you, and good for you too!

 

[CarolineOh]

Re: Re: A 2000 Calorie Menu

Good for you!!!

*clap* *clap* *clap* *clap* *clap* *clap* *clap*


I'm down 35 pounds as well...what a quinky dink!

Hooray for both of you!
Wow, between what the two of you lost they could make another Lara Flynn Boyle.

 

[RawHumor]

Re: Re: Re: A 2000 Calorie Menu

Hooray for both of you!
Wow, between what the two of you lost they could make another Lara Flynn Boyle.

Actually, between what my wife and I lost, they could create a new Ally McBeal... or maybe a spin-off.

 

[glamorilla]

That's pretty fantastic R.H...if you ever get to the point where I think you could take me in a fight I'll let you fuck me.



I'm in the process of getting myself back into shape. I've been existing on an 800~1200 calorie a day plan and i space them out to make up four high protein low fat/carb meals and a few small snacks. It's insane but it speeds up the metabolism and after three months of it I feel awesome. I've been spending most mornings at the gym. Mostly I've been doing 45 minutes on this wicked ski machine and then about a half an hour of nautilus mostly becouse I don't really need to lose a lot of weight,I'm much more interested in toning than anything but eventually I'm going to make my way back into the pit. It's awesome.

I miss eating tho. I woud kill you right now if it meant all chocolate everywhere would have zero calories...you know,for the good of humanity and all.

One of my favorite "meals" is this:

2 slices of Pepperidge farm lo cal bread
1 tin of good tuna in water
and mix it together with some chopped tomato,bermuda onion,celery and like half a crunchy dill pickle.

I cannot stress enough the miracle of lo calorie Kool Whip and Jello.

 

[desert spike]

WOW! I'm impressed. I'm going to take a closer look at these meal plans when I get home. The light meals with snacks is a great way to loose weight and not be hungry.

Way to go Raw.

 

[RawHumor]

That's pretty fantastic R.H...if you ever get to the point where I think you could take me in a fight I'll let you fuck me.

One of my favorite "meals" is this:

2 slices of Pepperidge farm lo cal bread
1 tin of good tuna in water
and mix it together with some chopped tomato,bermuda onion,celery and like half a crunchy dill pickle.

I cannot stress enough the miracle of lo calorie Kool Whip and Jello.

Wow! So I've got incentive now. Thanks!

If I could have one wish, it would be that my wife and I could eat tuna without wanting to vomit. Okay, that wouldn't really be my ONE wish, but it IS something that I wish I could eat. I just can't stand the stuff, no matter how great it is for you.

I agree with you though, Promise (butter-substitute) and non-fat Mayo have been awesome for us.

Subway's become a semi-staple food for us too. It's nice to be able to go out to eat, get a variety, and still stay within a reasonable amount of fat and calories.

For anyone reading this, remember: no mayo, no oil, and no balogna or Italian type meats.

Stick to the "under 6" subs.

 

[RawHumor]

WOW! I'm impressed. I'm going to take a closer look at these meal plans when I get home. The light meals with snacks is a great way to loose weight and not be hungry.

Way to go Raw.

I've read somewhere when your stomach starts grumbling around 9:30 or 10:00, that it actually begins to feed on your muscle reserves rather than your fat reserves, thus hurting your metabolism. I'm not sure if it's true or not, but I DO know that eating smaller meals and 3 healthy snacks between them has really done wonders for us!

Giving up Whopper meals has helped too.



And thanks!

 

[floridaguy64]

I'm happy for you all........

If it weren't for the fact that I have a hyperactive metabolism, I'd eat like some your meal plans RH............ the fact is, I consume about 2000 calories for breakfast............

You should see MY grocery bills..........


Good Luck and keep up with it, you'll et there!

 

[RawHumor]

Thanks, FG. For me, it wasn't really how many calories I was eating, it was the fact that they were empty or fatty calories.

Drinking 2 or 3 Cokes a day does nothing but fill you with empty calories. Going to BK for lunch just KILLED me, but I loved it.

I'm going slow and steady - 2 to 3 lbs a week. I'm happy with it.

The good thing for me is that I live close enough to work that I can ride my bike to work. I haven't done that as often as I should though. If it's too humid, I'd be drenched with sweat no matter how slowly I rode, and that just wouldn't work. But I try to on the cooler, less humid days.

 

[lavender]

 

[PepperminTrish]

As some of you already know, I've lost about 35 pounds in the past, I don't know, 3 months (give or take). /B]

Congrats on the loss ............. you must feel just WONDERFUL!!!!!!

 

[RawHumor]

Congrats Raw Humor. That takes dedication, commitment and will power. I'm proud of you.

Thanks, Lavy. It's been a little expensive this summer because fruit prices have been so high, but for the most part, I'm really not hungry very often at all. That makes it a little easier on the willpower.

I let myself indulge every now and then now that my metabolism is moving, but I know where I was and where I am now so I know not to go back to the old ways.

Oh, and WOW chips and low-fat microwave popcorn have helped too. I've always been a munchies junkie.

 

[RawHumor]

Oh, and water. Drink a lot of it.

I don't recommend doing the half your body weight (in pounds) equals your daily water intake (in ounces), unless you own a catheter though.

 

[RawHumor]

A few more thoughts

• There shouldn't be one BIG meal. Some people say that breakfast is the most important meal of the day and many people eat very large dinners. Really, you should try to balance your meals and snacks out.
  
• We shoot for 3 meals of around 500 calories and 3 100- to 200-calorie snacks.
  
• Don't drink fruit juice to quench your thirst. Ounce for ounce, even 100% pure grape juice has almost as many calories as soda. Some are worse, some are better. But stick to juice as an addition to your breakfast or another meal or snack.
  
• I'm originally from Wisconsin and I LOVE milk, but skim milk is only logical. If I can do it, you can too.
  
• Eggs are actually healthy. Just don't fry them in bacon fat, lard, or butter and you'll be okay. Non-stick skillets and Pam are great helpers.

 

[Jedi_Outcast]

I tend to eat a lot of salads and wraps. the "clearly american" that Wal-mart sells is great for water, tastes good and carbonated.

I have to stop eating so much though. I'm not losing any but I'm not gaining any.

 

[RawHumor]

A nice breakfast

I think I got this one from Weight Watchers a while back.

You'll need:

2 bananas
1 packet of instant pudding (either bananan cream pie or vanilla flavored)
1 ready-made pie crust (graham cracker is my favorite, but you can vary it a bit)

Mix the pudding according the pie directions on the box. Slice the bananas and coat the bottom of the pie crust with banana slices.

Pour in the pudding.

Depending on the thickness of the pudding, you may need to let it sit in the fridge for a bit before you put the other banana slices on the top, but you may be able to do that right away.

Let it sit in the fridge over night.

You should be able to find sugar-free pudding mix and a fat-free or low-fat pie crust. You can compare them, but I think you'll find that the lowest calorie version tastes about as good as the highest calorie version.

If you want to sweeten it up a bit and feel naughty, sprinkle some mini chocolate chips over the top. They add great flavor, and (depending on how many you add, of course) not too many calories.

One serving is 1/4 of the pie!