2000 Calories a Day The Healthy Way: Day 4



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)


Cantaloupe and Watermelon Balls (2 cups)


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)


Fat-Free, Sugar-Free Cappuccino Yogurt (1 cup)

Honey Graham Crackers (3)


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)


1907 calories

300 grams carbohydrate

80 grams protein

43 grams fat

10 saturated fat

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Day One | Day Two | Day Three | Day Five | Day Six | Day Seven

Why 2,000 Calories?

Some Healthy Substitutions

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