More than 60 percent of Americans are either overweight or obese because they eat more calories than they need. To maintain a healthy body weight, the U.S. Department of Agriculture recommends you balance the calories you consume with the calories you expend. Your calorie needs vary depending on your age, weight, height, gender and activity level. A 2,200-calorie meal plan is best suited for moderately active women -- activity equivalent to walking three miles a day -- between the ages of 19 and 30, and sedentary men between the ages of 31 and 50.
Diet Basics
When following a calorie-controlled meal plan, include a variety of nutrient-dense foods from each of the basic food groups to help you meet your nutrient needs. A balanced 2,200-calorie diet contains 2 cups of fruit, 3 cups of vegetables, seven servings of grain, three servings of milk or yogurt, 6 oz. of meat or beans and 6 tsp. of oil or its equivalent such as 1 tsp. of margarine or 1 tbsp. of salad dressing.
Breakfast
Eating regular meals can help you control your appetite and keep your energy levels stable. Breakfast is especially important -- breakfast eaters are healthier and thinner than breakfast skippers, according to RD411.com. A balanced breakfast should include 1 cup of fruit, two servings of grain, 1 oz. of meat or beans, one serving of milk and 2 tsp. of oil or its equivalent. A sample breakfast meal includes a toasted whole wheat English muffin topped with 2 tsp. of margarine, 1 oz. of Canadian bacon and 1 1/2 oz. of low-fat natural cheese, served with 8 oz. of orange juice.
Lunch
A balanced lunch meal on a 2,200-calorie diet should include 1 cup of fruit, 1 cup of vegetables, two servings of grain, one serving of milk, 2 oz. of meat or beans and 2 tsp. of oil or its equivalent. For lunch, you may have a cold pasta salad consisting of 1 cup of cooked whole wheat rotini pasta, 1/2 cup of cooked and chopped asparagus, 1/4 cup of sliced grape tomatoes, 1/4 cup of diced red onion, 2 oz. of diced chicken breast and 2 tbsp. of balsamic vinaigrette. Serve your lunch meal with 1 cup of nonfat yogurt and a small apple.
Dinner
Your dinner meal should include 2 cups of vegetables, three servings of grain, 3 oz. of meat or beans, one serving of milk and 2 tsp. of oil or equivalent. A sample dinner meal includes, 3 oz. of grilled tuna steak, 1 1/2 cups of cooked brown and wild rice pilaf, 1 cup of steamed broccoli, 1 cup of mixed greens with 1 tbsp. of salad dressing and 8 oz. of nonfat milk.
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