Mentioned below is a sample of what a diet of 2200 calories per day might look like.
Foods Quantity
Milk (low fat)……………………………….300ml
Breakfast Cereal (dry weight)……........…40gm
Almonds……………………………..……...10
Flax Seeds (ground)..……………….......…1 Tbsp. (7gm)
Eggs (whole)……………………..…….……2
Whole Wheat Bread…………….....……….4 slices
Apple (medium)……………….....………....1
Orange (medium)………….....……………..1
Kiwi (regular size)………….......……………1 (69gm)
Rice (cooked)………………..………………200gm
Lentils (cooked)……………....……………..1 small bowl (200gm)
Cooking Oil……………….………………….1 Tbsp. (14gm)
Ghee……………………..……………………1 Tbsp. (14gm)
Carrots (uncooked)……….........……………100gm
Spinach (uncooked)……......………………..100gm
Cauliflower (uncooked)……........…………..100gm
Chicken (uncooked)…………........…………100gm
Sweet Potato (uncooked)…........…………..100gm
*The calorie calculations are approximates and based on the information available at the time.
Some foods have been mentioned as uncooked, however they are supposed to be cooked before consumption.
Do keep in mind that everyone has different requirements for food intake based on factors such as age, health status, physical activity levels, food allergies and intolerances, etc.
Clinical Dietitian Keshav || MSc Dietetics (DFSM), PGND, CNCC
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