2000 Calories a Day The Healthy Way: Day 5


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)


Apple Slices (1 medium apple) Topped with Peanut Butter (2 T.)


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)


Low-Fat Granola Bar (1)

Skim Milk (1 cup)


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)


2094 calories

330 grams carbohydrate

90 grams protein

46 grams fat

12 grams saturated fat

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Day One | Day Two | Day Three | Day Four | Day Six | Day Seven

Why 2,000 Calories?

Some Healthy Substitutions

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