1,200 Calorie Meal Plan

Good nutrition and regular exercise help you stay healthy and live longer. To have a healthy diet you need a complete range of nutrients, including carbohydrates, proteins, fats, fiber, and water. If your diet lacks any nutrients you will not function at your best. The following 1200 calorie menu includes a variety of fruits, vegetables, whole grains, dairy, and meats.
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1,400 Calorie Meal Plan

Your energy requirements depend on various factors, including age, gender, physical activity, and muscle mass. Body temperature, pregnancy, illness, infection and hormones also effect your metabolism. The following sample meal plan consists of 1400 calories. This plan consists of a variety of foods from the basic groups.
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1,600 Calorie Meal Plan

In addition to supplying nutrients, food provides your body with energy. About two-thirds of the energy we obtain form food goes to support the body's basic functions. The minimum energy needed to carry out these functions is determined by your basal metabolic rate (BMR). Additionally, you expend energy through activities. The following menu consists of 1600 calories.
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1,800 Calorie Meal Plan

Foods are usually categorized as being primarily carbohydrate, protein, fat of fiber. Most foods contain these elements in varying proportions. For example, grain-based products, are typically thought of as carbohydrate foods, but they also contain significant amounts of protein, fat, vitamins and minerals. The following is a sample 1800 calorie menu.
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2,000 Calorie Meal Plan

It is important to eat a wide variety of food. Combining certain foods will improve the nutrient quality of your diet. For example, eating foods rich in vitamin C with iron-rich foods can improve your absorption of iron. The 2000 calorie menu includes a variety of foods to boost your energy and fuel your workouts.
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2,200 Calorie Meal Plan

The 2200 calorie menu includes items that fast and convenient to prepare. It may be necessary to have convenience foods available because of your work schedule, lifestyle, or family life. If you eat at restaurants, be sure to control your portions. You may want to eat only part and take the rest home. Beware of "super-sized" portions. If possible, select grilled poached, backed, or broiled entrees.
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2,400 Calorie Meal Plan

Eating smaller, more frequent meals, has been show to increase metabolism. Studies show that people who eat less frequently than three times a day are more likely to overeat during their two meals. The 2400 calorie menu includes six meals. Regular meals are important for maintaining energy levels.
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2,600 Calorie Meal Plan

Carbohydrates form the foundation of a healthy diet. Carbohydrates are obtained from grains, bread, and pasta, as wells as from fruits, vegetables, legumes, and dairy products. As carbohydrates are consumed they are broken down into simple sugars and used to fuel the body's activities. The 2600 calorie menu is comprised of 55% carbohydrates.
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2,800 Calorie Meal Plan

When exercising we need extra calories and nutrients to thrive. Proper nutrition helps repair the body's tissues after exercise. calorie needs vary widely among athletes as body size, age, gender and environment influence the number of calories burned during exercise. the intensity, duration, and mode of exercise, your level of conditioning, and how efficiently you move also influence your caloric burn. The 2800 calorie menu is designed for active individuals.
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3,000 Calorie Meal Plan

Very active people need more calories and protein. The protein needs of athletes depend upon the type of the exercise (resistance vs. endurance) and its intensity and duration. People who play sports that require muscle building need more protein than sedentary people. Good sources of protein are: low-fat dairy products, lean beef, poultry, eggs, fish, tofu, lentils, nuts, and soybeans. The 3000 calorie menu is designed for the athlete.
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1,200 Calorie Meal Plan

1,400 Calorie Meal Plan

1,600 Calorie Meal Plan

1,800 Calorie Meal Plan

2,000 Calorie Meal Plan

2,200 Calorie Meal Plan

2,400 Calorie Meal Plan

2,600 Calorie Meal Plan

2,800 Calorie Meal Plan

3,000 Calorie Meal Plan

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