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Plan of 2000 Calorie for Bodybuilders

2000 Calorie for Bodybuilders
Plan of 2000 Calorie for Bodybuilders
Plan of 2000 Calorie for Bodybuilders:

Food pyramid gives us a good reference for enjoying a balanced diet; however, some diet plans literally turn the pyramid upside down.

Consider the Atkins diet where protein-laden fats are encouraged and carbohydrates banned. To determine how many calories you need each day, use our daily calorie burn tool.

Calorie dietary guidelines promoters of the famous food guide pyramid which haunted so many of us back in elementary school.


A new generation of elementary school kids is getting to hear a slightly different message: Recommended ratio of meats to grains has almost doubled, and in fact, the recommended daily allowances are now almost the same.

Milk allowance has increased, and by comparison, vegetables' and fruits' allowance decreased. The truth of the matter, though, is that dietary needs are dependent on a number of different factors, such as metabolism, age, gender, activity level and weight.

Basics:

Therefore, active men and women and men younger than age 51 will likely lose weight eating 2,000 calories a day.

2,000 calorie diets are appropriate for sedentary women ages 19 to 30, moderately active women ages 19 to 50, active women over age 50 and sedentary men over age 50 seeking healthy weight maintenance.

Calorie Meal Plan:

Using healthy meal plans helps you meet daily nutrient needs and stick to a 2,000-calorie allotment.

2,000-calorie meal plan includes 2.5 cups of vegetables, 2 cups of fruits, 5.5 ounces from the protein foods group, 3 cups from the dairy group, 6 ounces of grains, 6 teaspoons from the oils group and 258 extra calories from foods of your choice.

Portion Sizes:

A 1-ounce equivalent from the protein group equals 1 ounce of poultry, meat or seafood, one egg, 1/4 cup of cooked legumes, 0.5 ounces of seeds or nuts or 1 tablespoon of peanut butter.

One cup from the dairy group equals 1 cup of milk or yogurt, 1.5 ounces of cheese or 2 cups of cottage cheese. 

A 1-ounce portion of grains equals 1/2 cup of cooked rice, pasta or oatmeal, one slice of bread or 1 cup of ready-to-eat cereal.

A 1-teaspoon portion of oils is equivalent to 1/3 ounce of nuts or seeds, 1 teaspoon of vegetable oil, 1.5 teaspoons of peanut butter, 1 tablespoon of Italian salad dressing or one-sixth of an avocado.

Menu One:

For breakfast, try a cup of whole-grain cereal, 1 cup of low-fat milk, once slice of whole-grain bread, 1.5 teaspoons of peanut butter and 1 cup of strawberries.

A mid-morning snack may include 1 cup of low-fat yogurt and 1 cup of sliced apples. For lunch, try a turkey burger on a whole-grain bun, one slice of reduced-fat cheese, three tomato slices and 1 cup of sliced cucumbers.

A healthy afternoon snack may consist of 1 ounce of mixed nuts. For dinner, try a 3-ounce portion of salmon cooked with 1 teaspoon of vegetable oil, 1 cup of cooked quinoa and 1 cup of zucchini sauteed in 1 teaspoon of vegetable oil.

Menu Two:

A healthy breakfast might include 1 cup of cooked oatmeal, 2/3 ounce of sliced almonds, 1/2 cup of raisins and 1 cup of low-fat milk. 

For a morning snack, try 1 cup of orange juice with 1.5 ounces of reduced-fat cheese. A healthy lunch might include 3 ounces of grilled chicken breast, 2 cups of leafy greens, 2 tablespoons of Italian salad dressing and two whole-grain dinner rolls.

For an afternoon snack, try 1 cup of low-fat yogurt. A nutritious dinner may include 1 cup of tofu cooked in 1 teaspoon of vegetable oil, 1 cup of brown rice and 1.5 cups of steamed broccoli. For an evening snack, try 2/3 ounce of peanuts.
Plan of 2000 Calorie for Bodybuilders Reviewed by Bodybuilding Gym on 06:06 Rating: 5

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