Healthy changes in your daily routine are certain to become weekly preferences,
 then monthly, then routine habit.

The following menus are intended to give you an idea of what’s in a 2000-calorie diet. 
 You can vary the foods later.

This diet lists exact servings through the day which averages 2000 calories. It is intended to teach you the number of calories that most women would eat to keep a weight under about 145 pounds. We have found that it is our most commonly prescribed diet. The USDA has great diet suggestions at  www.mypyramid.com  which describes 2000 calories by food groups.
We have taken their basic suggestions and show them after our example diet. We suggest reading throughout the USDA website as well as www.health.msn.com for unbiased enjoyable learning.

Everyone is finally recognizing that five smaller meals a day leads to weight loss. The traditional 3 meals produces sugar hungers between meals, and insulin spikes followed by sugar lows (that exhausted feeling you've had after energy bars or big meals).

The diet uses the traditional terms breakfast , morning snack (or small brunch) , lunch, afternoon snack (we were going to use the new term "snackner"- snack-between lunch and dinner), and dinner.

Some diets concentrate on exchanging proteins on certain days with vegetables on other days. They are effective because they do two things: (1)they nearly eliminate the real problem: sugars AND
                 (2)they make the dieter aware of what and how much they are eating. This is the goal of the 2000 calorie diet, to make you aware of what a healthy diet is, and how relatively easy the transition can be.

Importantly, slimmer success can be achieved simply by eating well and getting regular exercise. If you can afford the healthier foods such as Lean Cuisine®, Healthy Choice®, and the Nutri-Systems®, they all work extremely well. They are carefully formulated and make you AWARE OF WHAT YOU EAT. Our goal is health and confidence so that you will shed that unwanted fat, but more importantly commit yourself to maintenance of a healthy lifestyle. To paraphrase Dr. Albert Sabin, the doctor who created the sugar-cube polio vaccine: and taught us in medical school:  you as physicians,should heal the sick and maintain happiness "so that your patients pass away from old age and in good health."

A good diet, like sunshine, exercise, and good sleep are what Mom said we all need. Slimmer success agrees with Mom. We list other hurdles such as stress management which distracts from being health-minded, but follow Mom's rules and you'll be 90% there. We simply are teaching more about the "good diet" Mom has preached.

These delicious meal plans were created by dietitians who won the Calorie Control Council's Healthy Menu Contest. They average 2,000 calories a day* and are low in total fat and saturated fat. As you'll soon see, 2,000 calories never tasted so good -- and are so good for you!

BREAKFAST
Egg’n Muffin (1 egg, 1/2 ounce ham, 1 slice low-fat cheese, 1 English muffin, 1 tsp. reduced-fat margarine)  Orange Juice (1 cup)
MORNING SNACK
Fruit Yogurt (1 cup) & Bran Mix (1 T.)Water with Lime Twist (1 cup)
LUNCH
Tropical Chicken Salad (1.5 ounce chicken breast, 1/8 cup low-fat cottage cheese, 1.5 ounces pineapple, 1 teaspoon reduced-calorie mayonnaise, orange peel, 1/4 cup grapes, 1/8 cup waterchestnuts, chives, 1/8 cup tangerines, 1 cup spinach, 1 tsp. almonds)

Three Bean Salad(1/3 cup each green beans, yellow beans and kidney beans; onion, vinegar, sugar substitute) Reduced-Fat Wheat Crackers (4 crackers)      Baked Apple (1/2 large)Iced Tea with Lemon (1 cup)
AFTERNOON SNACK
Fat-Free Fig Bars (2 bars)
Skim Milk (1 cup)
DINNER
Garlic Chicken     (5 ounces cooked chicken breast, 1/4 cup light wheat bread crumbs, 1/8 cup skim milk, 1/4 garlic clove, 1 tsp. tabasco, lemon juice)
Wild Rice (1 cup)
Zucchini/Summer Squash Medley (1 cup)
Light Pound Cake
(1 serving, topped with strawberries (1/4 cup) and whipped topping (2 T.))
Diet Soda (12 ounces)
DAILY TOTALS
1929 calories
250 grams carbohydrate   140 grams protein    41 grams fat     12 grams saturated fat

DAY 2

 BREAKFAST
Toasted Oatbran Bagel (1 large)  Light Cream Cheese (2 T.)   Ripe Kiwi and Cantaloupe (1-1/2 cups)         Skim Milk (1 cup)
MORNING SNACK
Dried Apricots (6 halves) and Nuts (1/4 cup)   Diet Soda (12 ounces)
 LUNCH
Roast Beef and Swiss on Rye (3 ounces lean roast beef, 1 ounce low-fat Swiss cheese, 1/2 cup grilled green peppers and onions -- cooked with cooking spray, 2 slices rye bread, 1 tablespoon reduced-calorie creamy Italian dressing)     Baked Potato Chips (1 ounce)   Relish Plate (4 celery sticks, 6 radishes, 4 baby carrots, 2 green pepper slices with 1/4 cup Fat-Free Ranch Dressing) Diet Soda (12 ounces)
 AFTERNOON SNACK
Soft, Fat-Free Fruit Granola Bar (1) Skim Milk (1 cup)

DINNER
Taco Salad (1 cup lettuce, 2.5 ounces lean taco meat, 1/2 cup diced tomatoes, 1/4 cup onions, 1/4 cup green peppers, 1 serving baked tortilla chips broken, 2 T. non-fat sour cream, 2 tablespoons fat-free French dressing) Mock Margarita(1/2 cup artificially sweetened lemonade, 1 ounce frozen limeade concentrate, 3/4 cup crushed ice, 1/4 cup club soda, lime slices) Custard (1 cup, prepared with 2 percent milk)
 DAILY TOTALS
2180 calories             310 grams carbohydrates
100 grams protein       60 grams fat          21 grams saturated fat

DAY 3

 BREAKFAST

Cinnamon and Raisin Toast (2 slices)
Bran Cereal (1 ounce)
Sliced Peach (1)
Reduced-fat Margarine (2 tsp.)
Skim Milk (1 cup)
MORNING SNACK
Animal Crackers (11)                      Hazelnut Coffee (1 cup)               Fat-Free Vanilla Cream (2 tsp.) 

LUNCH
Healthy Banana Split  (1 cup one percent low-fat cottage cheese, 1/2 banana, 1/2 cup grapes, 1 tsp. ground walnuts, 1/2 cup strawberries, 10 cherries)

Crispy Soda Crackers (5)               Diet Soda (1 cup)
AFTERNOON SNACK
Butter Flavored Light Microwave Popcorn (3 cups)          Salt-Free Vegetable Juice (3/4 cup)
DINNER
Healthful Fettuccine Alfredo
(3/4 tsp. margarine, 3/4 garlic clove, 3/4 tsp. wheat flour, 1/3 cup skim milk, 1/2 ounce cream cheese, 3/4 ounce parmesan cheese, 1 cup cooked fettuccine, 1/2 teaspoon parsley, pepper)

Italian Green Beans with Pimento (1 cup)     Garlic Bread Sticks (4)
Reduced-Fat Margarine (2 tsp.)      White Zinfandel Wine (4 ounces)       Lemon Water (1 cup)
Light Cheesecake (1 serving) with Blueberries (1/4 cup)

DAILY TOTALS
1983 calories

310 grams carbohydrate   89 grams protein      43 grams fat        9 grams saturated fat

DAY 4

BREAKFAST
Cream of Wheat     (3/4 cup with 1 teaspoon brown sugar)

Low-Fat Bran Muffin (1 large)    Real Orange Juice (1 cup)         Skim Milk (1 cup) 

MORNING SNACK
Cantaloupe and Watermelon Balls (2 cups)
LUNCH
Ham and Cheese Sandwich

(3 ounces lean ham and 1 ounce sharp, light cheddar cheese on 2 slices whole wheat bread served with 1 dill pickle spear, lettuce leaves, tomato slice and 1 T. fat-free mayonnaise )

Pretzels (1 ounce)      Sparkling Water (8 ounces)
AFTERNOON SNACK
Fat-Free, Sugar-Free Cappuccino Yogurt (1 cup)      Honey Graham Crackers (3)
DINNER
Crunchy Baked Cod    (4 ounces topped with 2 tsp. crushed low-sugar flake cereal)

Asparagus Spears (6)          Baked Sweet Potato (1 medium)         Whole Wheat Roll (1 ounce)                 Whipped Extra-Light Margarine (2 tsp.)       Light Lemonade (1 cup)           Gelatin Parfait(1/2 cup fruit gelatin layered with 2 T. light whipped topping) 

DAILY TOTALS
1907 calories
300 grams carbohydrate  80 grams protein  43 grams fat  10 saturated fat

DAY 5

BREAKFAST
Fruit-Topped Waffles   (2 low-fat waffles topped with 1/2 cup mixed fruit and 1/4 cup yogurt)
Extra-Light Margarine (2 tsp.)   Skim Milk (1 cup)      Grape Juice (1/2 cup) 
MORNING SNACK
Apple Slices (1 medium apple) Topped with Peanut Butter (2 T.)
LUNCH
Mexican/American Hot Dog    (1 lean hot dog served wrapped in a low-fat flour tortilla)
Fat-Free Refried Beans (1/2 cup)   Baked Tortilla Chips (1 ounce)    Salsa (1/4 cup)   Diet Soda (12 ounces)
AFTERNOON SNACK
Low-Fat Granola Bar (1)    Skim Milk (1 cup)
DINNER
Sweet’n Sour Pork       (3.5 ounces lean pork loin, vegetable cooking spray, 1 ounce tomato sauce, 2 tsp. cider vinegar, 1 tsp. brown sugar, 1/4 tsp. low-sodium soy sauce, garlic powder, pepper, 3 ounces pineapple, 1/4 cup green pepper, onion, 1-1/2 tsp. cornstarch)

Steamed Brown Rice (1 cup)  Oriental Vegetables (1 cup)  Fortune Cookies (1)

Herbal Iced Tea, Unsweetened (1 cup) 

DAILY TOTALS

2094 calories

330 grams carbohydrate  90 grams protein  46 grams fat  12 grams saturated fat

DAY 6

BREAKFAST
Vegetable Omelet(prepared with 1/2 cup egg substitute and 1/4 cup vegetables)

Turkey Sausage (3 ounces)  Wheat Toast (1 slice)

Grapefruit (1/2 large)  Whipped Diet Margarine (1 tsp.)  Coffee (6 ounces) 

MORNING SNACK

Part-Skim String Cheese (1 ounce)        Whole Wheat Crackers (2)
LUNCH
Tuna Meltdown   (prepared with 3 ounces canned,water-packed tuna and 1 slice light American cheese, 2 slices toasted wheat bread topped with 1 T. fat-free mayonaisse)

Cool Ranch Baked Chips (1 ounce)     Low-Sodium Vegetable Juice (6 ounces)
AFTERNOON SNACK
Frozen Vanilla Yogurt Cone (4 ounces) with Crisp Cereal Nuggets (2 tsp.)
DINNER
Seasoned Select Sirloin Strip (3.5 ounces cooked)

Baked Potato (1 large) with Non-Fat Sour Cream and Chives (2 T.)

Baby Carrots (1/2 cup)  Tossed Salad (1 cup) with Low Calorie Catalina Dressing (2 T.)

Sparkling Grape Juice (1 cup)   Sorbet (1/2 cup)

DAILY TOTALS

1998 calories

232 grams carbohydrate  128 grams protein  62 grams fat   17 grams saturated fat

DAY 7

BREAKFAST
Light French Toast

(prepared with 2 slices bread dipped in mixture of egg substitute and 2 percent milk)

Light Maple Syrup (4 T.) Whipped Diet Margarine (1 T.)  Pineapple Rings (2 water-packed)

Apple Cider (1/2 cup)
MORNING SNACK
Vanilla Pudding  (1 cup prepared with sugar-free pudding mix and skim milk)   Vanilla Wafers (4 

LUNCH
Vegetarian Burger(4 ounce soyburger served on whole grain bun with lettuce leaves, tomato slice, onion slice and pickle spear)

Roasted Potatoes (2 small)  Green Beans (1/2 cup)   Skim Milk (1 cup) 
AFTERNOON SNACK
Light Snack Cake (1 serving)      Skim Milk (1 cup)
DINNER
Mushroom and Turkey Sausage Pizza

(3 ounces cooked lean turkey sausage, 3/4 cup mushrooms and onion, 1 garlic clove, 2 T. evaporated skim milk, parsley, 3/4 ounce mozarella cheese, 2 T. grated parmesan cheese, 2/3-12 inch low-fat pizza crust)

Mixed Salad (1 cup) with Fat-Free Italian Dressing (2 T.)     Diet Soft Drink (12 ounces) 

DAILY TOTALS
2082 calories

331 grams carbohydrate  95 grams protein  42 grams fat  11 grams saturated fat