Diet Plan Using 2085 Calories

One of the most basic tenants to dietary practice is that in order to lose weight, you must maintain your daily caloric intake at a level that is less than the number of calories you are expending. While dieting, aim for modest weight loss--one to two pounds per week. According to information from the dieting site AnneCollins.com, there are 3,500 calories in a pound. Thus, you will require a deficit of 500 to 1,000 calories per day to reach this goal, and the best way to ensure that it is accomplished is to keep careful track of your overall caloric intake.

Meal Planning

• While dieting, you should strive to alter your overall food intake to include more natural, caloric-dense items like fruits, vegetables, whole grains, and natural protein sources. This is because as you will be eating less, it becomes more important to make every calorie "count" by ensuring that your body is receiving the maximal number of vitamins, minerals, and nutrients to keep yourself in optimal condition even while losing weight. Thus, avoid consumption of processed foods, white flour, sugars, and other "junk" items while dieting, as these empty calories could leave your body lacking for the essentials and feeling more hungry.

Diet Plan

• Consume a four egg omelet (made with extra large eggs) with 1/4 cup of shredded cheddar cheese for breakfast, coupled with a bowl (one cup) of fresh blueberries. Each egg contains 85 calories for a total of 340 calories, the cheddar cheese contains 114 calories, and the berries contain 80 calories for a total of 534 calories for the meal.

  For lunch, eat 200 g of chicken (479 calories), and a spinach salad (nominal calories) drizzled with 2 tbsp. of olive oil (240 calories), for a total of 719 calories.

  For dinner, eat eight ounces of fresh salmon (340 calories), and a lettuce (nominal calories) and tomato salad (one cup sun-dried tomatoes, 139 calories) with olive oil dressing (2 tbsp., 240 calories) for a total of 719 calories. As a snack throughout the day, consume one large apple (110 calories). This brings your daily total to 2082 calories, only slightly short of your goal of 2085.