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Daily Diet Menu

People all around the world are usually concerned about their weight. Today, everyone wants to be the perfect size not only for aesthetic purposes but for health reasons as well. The best weight that a person should be is called the optimum weight. An optimum weight can only be attained with a healthy meal plan. So, how much should you eat to maintain your current weight?

An average person should consume about 2000 calories a day, with men able to consume a bit more than women.

Gender daily caloric intake:

  • Men, 2000 to 2500
  • Women, 1500 to 1800

In this article, we will provide you with a daily food plan that includes a meal-by-meal plan for breakfast, lunch, dinner, and snacks. This healthy meal plan will include foods from all groups such as carbohydrates, proteins, fats, vegetables and fruits.

Recommended daily diet

While we know how many calories we need to eat every day, how does this relate in terms of what we should eat? Let’s find out.

Daily recommended diet intake for women:

  • 4 to 9 servings of carbohydrates
  • 5 servings of vegetables
  • 2 servings of fruits
  • 2 servings of dairy products
  • 1 serving of protein

Daily recommended diet intake for men:

  • 6 to 12 servings of carbohydrates
  • 5 servings of vegetables
  • 2 servings of fruit
  • 2 servings of dairy products
  • 1 serving of protein

In the above servings, a single serving of carbohydrate is equivalent to either one cup of cereal, rice, or pasta and 2 slices of bread, whereas one serving of vegetable is usually half a cup, and a serving of fruit is equivalent to two small pieces.

Daily Diet Plan

Below is a daily diet menu for an average individual who would like to maintain his or her weight. This menu totals to about 1800 calories a day.

Breakfast (500 calories approximately)

 Food                                                        Calories
 1 apple 
 1 cup skim milk      
 2 slices white bread with ham and cheese315
 1 glass orange juice60






Lunch (600 calories approximately)

1 cup broccoli cooked
2 ounces salmon with olive oil200
1 cup pasta80
1 banana
1 cup plain yogurt90
1 cola  

Dinner (500 calories approximately)

1 cup berries
 1 cup cooked vegetables50
 3 ounces baked potatoes with butter170
 2 and a half ounce flank steak137
 3 ½ ounces of red wine74






Snacks (200 calories approximately)

6 saltine crackers or 1 cup popcorn
 1 glass ice tea or slightly sweetened fruit juices 88



Submitted on January 16, 2014
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