Eating enough to maintain a healthy weight can be just as difficult for some people as losing weight is for others. A 2,400-calorie diet is best suited for active men and women who need to maintain a healthy weight. Consult with your doctor about your caloric needs before making changes to your diet.
Diet Basics
When following a calorie-controlled diet, try to include a variety of healthy foods from each food group to make sure you meet all of your nutritional needs. A 2,400-calorie meal plan should include 2 cups of fruits, 3 cups of vegetables, eight servings of grains, 6 1/2 oz. of meat and beans, 3 cups of milk and 7 tsp. of oil.
Breakfast
A healthy breakfast meal on a 2,400-calorie diet should include 1 cup of fruit, two servings of grain, 1 oz. of meat, 1 cup of milk and 2 tsp. of oil. A healthy breakfast meal idea may include 1 cup of whole grain ready-to-eat cereal with 1 cup of nonfat milk and a large banana with one slice of whole wheat toast with 1 tbsp. of peanut butter and a boiled egg. Another breakfast meal idea may include a scrambled egg on a whole wheat English muffin with 2 tsp. of margarine, 1 cup of nonfat yogurt and 1 cup of diced melon.
Lunch
A balanced lunch meal on a 2,400-calorie diet should include 1/2 cup of fruit, 1 cup of vegetables, two grain servings, 2 1/2 oz. of meat or beans, 1 cup of milk and 2 tsp. of oil. A meal idea may include 2 oz. of lean roast beef on two slices of whole wheat bread with 1 tsp. of mayonnaise, 1 cup of mixed greens with 2 tbsp. of chickpeas and 1 tbsp. of salad dressing, 1 cup of nonfat milk and 1/2 cup of applesauce. Another lunch meal idea may include 2 1/2 oz. of marinated tofu mixed with 1 cup of brown rice and 1 cup of cooked mixed vegetables, served with 1 cup of nonfat yogurt and 1/2 cup of sliced strawberries.
Dinner
A balanced dinner meal on a 2,400-calorie diet should include 2 cups of vegetables, three servings of grains, 3 oz. of meat or beans and 3 tsp. of oil. A sample dinner meal may include 3 oz. of roasted turkey breast with a 6 oz. baked sweet potato with 1 tsp. of margarine, a small dinner roll, 1 cup of green beans sauteed in 1 tsp. of olive oil and 1 cup of mixed greens with 1 tbsp. of salad dressing. Another meal idea may include 3 oz. of grilled tuna with 1 1/2 cups of brown rice, 1 cup of broccoli sauteed in 1 tsp. of olive oil and 1 cup of mixed greens with 1 tbsp. of salad dressing.
Snacks
A healthy snack on a 2,400-calorie diet should include 1/2 cup of fruit, one grain serving and 1 cup of milk. Snack ideas may consist of 1 cup of whole grain ready-to-eat cereal with 1 cup of nonfat milk and a small banana, 1 cup of nonfat yogurt with 3 graham cracker squares and 2 tbsp. of raisins or one slice of whole wheat toast with 1 1/2 oz. of cheese and 1/2 cup of orange juice.
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