A 2000-calorie meal plan for weight loss in overweight women

BMI BMR

A general plan for a person who is seeking to maintain a 2000 calorie/day diet must ensure that the proper nutrients are being consumed form optimum health. The following is a useful template that can be uses to help provide the necessary guidance for such a plan.

Breakfast:

One cup of a whole grain cereal with 1 cup of low fat milk with one slice of whole wheat toast with peanut butter, can provide a nutritious breakfast that provides enough calories and vitamins to help begin the day. A 6 oz glass of orange juice or other fruit drink can also be added to help provide the Vitamin C that is necessary as well. Calorie count: 450

Morning Snack

To help keep the metabolism moving at a quick pace, a mid morning snack is required. This should include, 1 cup of low fat yogurt and an apple. Calorie count: 300

Lunch

Lunch could include a turkey burger on a whole wheat bun, with a cheese and vegetables. Calorie count: 500

Afternoon Snack

A couple of handfuls of nuts is a good mid-afternoon snack. Calorie count:200

Dinner

Dinner can consist of a 3 oz portion of salmon, with 1 cup of zucchini sauteed in olive oil. Calorie count: 450

Meal

Calories

Protein

Carbs

Fats

Breakfast

27g

27g

6g

Snack

12g

15g

4g

Lunch

26g

29g

8g

Snack

11g

15g

10g

Dinner

450g

33g

22g

12g

Adjustments

These suggestions are merely guiding ideas for a general 2000 calorie/day diet. Those who are more active should raise their calorie intake with portion control maneuvers and seek between 2500-2700 calories per day. Those who, need less can adjust this template to fewer calories depending on the individual needs for that person.

Section 2

To create a weight loss meal for a 30-year-old female, 5'2," 160 lbs, attempting to lose 2 lbs a week;

Body Mass Index (BMI) = (weight in pounds * 703 ) / (height in inches)^2

Current BMI: 29.3% body fat, overweight.

BMR for women = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

BMR = 655 + 696 + 235 +141 = 1727 calories / day

Goal: In order to become normal, a BMI of 20-25% is needed; Goal BMI: 25%, Goal weight: 130 lbs. Lose 2 pounds a week for 12 weeks or 3 months.

Exercise

Fitness goals also need to be used to reach the aforementioned weight loss goals. Increasing fitness goals each month while following a three-month weight loss program is necessary. She will also have to work out most days of the week for 45 minutes that should include aerobic and strength training exercises. Strength training can be used to boost metabolic rate, and aerobic exercise burns calories. After each month on the program, increase the time and intensity of the workout sessions.