Free Sample Meal Plans for a Daily 2,000 Calorie Diet
This weeks freebie is a three page PDF file of 7 days worth of sample meals plans for the average 2,000 calorie per day diet.
Use this menu plan as a motivational tool to help put a healthy eating pattern into practice.
Averaged over a week, this menu provides the recommended amounts of key nutrients and foods from each food group. The menus feature a large number of different foods to inspire ideas for adding variety to food choices. They are not intended to be followed day-by-day as a specific prescription for what to eat.
Spices and herbs can be used to taste. Try spices such as chili powder, cinnamon, cumin, curry powder, ginger, nutmeg, mustard, garlic powder, onion powder or pepper. Try fresh or dried herbs such as basil, parsley, cilantro, chives, dill, mint, oregano, rosemary, thyme or tarragon. Also try salt-free spice or herb blends.
While the 7 day menus provide the recommended amounts of foods and key nutrients, they do so at a moderate cost. Based on the national average food costs, adjusted for inflation, the cost of this menu is less than the average amount spent for food, per person, in a 4-person family.
Download The Free Sample Meal Plans
You may also like 125 Ways to Save on Food.
Free Printable Grocery Store Guide
This Grocery Shopping Guide has tip sheets you can print out for suggestions on healthy buys on your trips to the grocery store. You will get many helpful tips on purchasing foods at the grocery store. Most of the major sections of the grocery store are covered.
- Bread Products.
- Meal Replacements.
- Frozen Meals.
- Salad Dressing.
- Milk Products.
- Soy Products.
- Nut Spreads.
And it’s a Friday Freebie!
Download a PDF copy of the Free Printable Grocery Store Guide.
In addition to the Free Printable Grocery Store Guide you may also like…
Finding a Weight Loss Program That Works for You
Freebie: Weight Loss Guidance
We have a free PDF to offer you again! It’s called, “Finding a Weight Loss Program That Works for You“.
This free guide will give you some guidelines you can use if you’re having trouble choosing a weight loss program you think is just right for you. It’s only 9 pages, but contains all the helpful information, charts and worksheets you can use to help sort through confusion. It won’t take you long to read through it but you should learn a lot.
Finding a weight loss program that suits your lifestyle is tough. We try to make it a bit easier with this free guide. Do use the charts and worksheets, too. You may be surprised at just how helpful they are.
What is in the free guide for choosing a weight loss program?
The guide will assist you in:
- How to get the answers you need.
- Asking the right questions for your personal needs.
- Rating your personal risk of being over weight.
- Finding your body mass index (BMI).
- Includes a Personal Health Profile Evaluation Checklist. This is a very helpful too in finding a weight loss program.
- Evaluating weight loss products and services.
It’s free, so download now and see if it will help you! But remember, do utilize the worksheets. That is the best way to get the most out of it.
PS. NO there is NO sales pitch of ANY PRODUCT in the document! No catch, either. Strictly informational. 😉
Grab a Free Printable Food Diary
Totally on the house. No catch. No sales pitch. Just a free printable food diary. In fact, we have a few to chose from. Take them all if you like!
Keeping a food diary can be surprisingly helpful when trying to diet – and it can be a surprise! Sometimes we eat more in a day than we realize. Not on purpose but rather by rote.
This is a simple, intuitive food diary you can print out. It’s easy on your printer ink and will give you a chance to take a good, hard look at your eating habits. It’s important to be 100 percent honest on your food diary. In other words, every bite and morsel of food must be accounted for. Did you grab a piece of hard candy at the office? Add it to your food diary because it all adds up!
Remember, unless you choose to let someone share or see your food diary, it’s completely private. No online hackers can get at it, no need to hide anything from anyone – because no one will see it but you!
Try it- even if it’s just for 3 days. It can be an incredible eye-opener because most of us don’t fully realize how often we pop something into our mouths without even thinking about it.This will make you think about it, especially after you see your own eating habits staring back at you on paper.
So give a free printable food diary a try – it won’t take much time and it may help you determine where you’re goofing up with your eating habits or perhaps just where you can make some improvements. Here’s a screenshot of one we’re giving away in PDF – not super fancy but they get the job done! Grab the PDF of this one:
Free Printable Food Diary PDF
Forty Four Fat Trimming Tips Freebie
Bringing fat levels into line with health recommendations is not as difficult as most people seem to think. It is a simple goal, easily accomplished by shaving a few grams of fat here and a few grams of fat there. Following are 44 suggestions that offer help to get you started.
The Forty Four Fat Trimming Tips
- Take the focus off small meat portions by trying stir-fry’s. Very little or no oil and lots of vegetables keep the dish lean.
- Try the en papillote (paper packet) technique for fish or chicken. Use parchment paper or foil and place lean meat, herbs, vegetables and a splash of liquid, like wine, in the center. Wrap and bake.
- Bake fish with a splash of white wine, chopped tomatoes, and basil for a fast, low fat entree.
- Opt for the select grade in meat; it has less marbling and much less fat than choice cuts.
- Marinate lean cuts of meats with citrus juice, vinegar, or other acidic liquids to help tenderize them before cooking. Add fresh herbs to flavor marinade.
- Substitute turkey breast or lean ham for luncheon meats like bologna, salami, and liverwurst. Or try low fat turkey copycat versions of pastrami and bologna.
- Let lean smoked ham or Canadian bacon take the place of bacon in recipes. Ham offers the smoky flavor of bacon with less fat.
- Use meat and cheese as side dishes, and let vegetables and grains fill out the plate.
- Peel the skin off chicken or turkey after roasting or baking. As long as you remove skin prior to eating, you will cut back on fat.
- Broil meats used in stews, soups and roasts rather than browning them in oil. No need to add more fat to foods that already contain plenty.
- Oven-fry chicken and fish: Dip in egg whites, coat with seasoned bread crumbs and bake on a nonstick pan coated with vegetable spray.
- Make fruit pies with a single crust. Place the fruit directly in the pie dish and top with pastry. Or make an open face fruit tart.
- Bake, stew, or poach peaches (or apples or pears) with cinnamon, cloves and honey for a lean dessert splurge.
- Puree chopped cantaloupe in the blender, then add a dash of nutmeg and serve the sauce over ice milk or low fat frozen yogurt.
- Substitute evaporated skim milk in recipes that call for heavy cream.
- Reach for gingersnaps, vanilla wafers, graham crackers, fig or low fat fruit bars, and animal crackers when cookie cravings strike.
- Serve angel food cake with fresh strawberries (or frozen, thawed, with
syrup included) and fresh kiwi slices for a colorful dessert.
- Make pudding with skim milk. Add a touch of spice, like nutmeg, cinnamon, or cloves, to boost flavor.
- Cook onions, mushrooms, and green peppers in a pan coated with nonstick vegetable spray, not oil. Two tablespoons of oil used to saute vegetables will carry an extra 240 fat calories. Vegetable sprays add less than ten.
- Cut back on buttering vegetables with this gradual method: Use one part margarine with one part lemon juice. Eventually try for mostly lemon and little or no margarine.
- Top a baked potato with salsa, meatless chili, or low fat cottage cheese and dill or mixed vegetables plus a tablespoon of grated low fat cheese.
- Roast vegetables (sweet pepper chunks, zucchini, asparagus, sliced eggplant) for some low fat flavor. Spray lightly with vegetable spray. Bake for about 15 minutes at 400 degrees or until tender but crisp.
- Peel and chop jicama or cucumbers; sprinkle with chili powder to make a Tex-Mex style munchies.
- Create a tangy salad dressing with a splash of rice vinegar and dried herbs, or combine plain nonfat yogurt, Dijon mustard, and spices for a creamier topping.
- Fix a mock cream sauce with nonfat, plain yogurt; season with dill and serve over salmon. Another variation: Season yogurt with horseradish and serve warm instead of chilled.
- Save roughly 10 grams of fat by substituting a tablespoon of mustard for
a tablespoon of mayonnaise on a sandwich. Other low fat spreads include fruit and vegetable chutney and salsa.
- Substitute low fat milk and chicken stock for cream in recipes. The flavor will be less rich, but will taste as good.
- Keep reduced fat margarine’s and mayonnaise on hand; they often contain half the fat of the full fat variety. Nonfat mayonnaise is another option.
- Use nonfat powdered milk to lighten coffee instead of cream or nondairy creamers.
- Pour syrup on pancakes or waffles instead of butter. Two tablespoons contain 100 calories, but zero fat. Two tablespoons of butter add 200 calories, almost all from fat.
- Revamp vinaigrette dressing recipes from traditional 3 part oil, 1 part vinegar, to 3 parts vinegar, 1 part oil. Use rice vinegar for a milder flavor.
- Mix equal amounts of nonfat plain yogurt with mayonnaise to make a creamy, lower fat dressing for tuna or chicken salad. For even more savings, use reduced fat or fat free mayonnaise.
- Concentrate on a few target foods that you are willing to substitute for or limit. Starting with small changes allows for a better long term adjustment to low fat eating.
- Look for crackers and snack products that have been baked rather than fried. Be sure to read the Nutrition Facts panel.
- Chill homemade and canned soups; skim off the fat layer that forms on the top. Each tablespoon discarded saves about 120 fat calories.
- Let an 8 ounce container of 99 percent fat free cottage cheese stand in for the ricotta cheese in your lasagna recipe. You save almost 200 calories, most of them from fat. Nonfat and low fat ricotta cheeses are also available.
- Order pizza with any kind of vegetables such as onions, broccoli, mushrooms, green pepper and less cheese. For a meat topping, choose Canadian bacon or ham instead of high fat sausage or pepperoni.
- Drain pan-fried foods on a paper towel before serving to absorb extra grease. Go easy on the oil.
- Keep the oil in your saucepan or wok very hot when stir-frying.
Vegetables soak up cold oil much quicker than hot.
- Sprinkle powdered butter substitutes (found in the spice section) onto hot foods like baked squash and mashed potatoes. One half teaspoon, a mere four calories, replaces the 108 calories and 12 grams of fat found in a tablespoon of butter.
- Fill the refrigerator with nonfat yogurts, sliced raw vegetables, seasonal fruits, fruit juice bars, and frozen low fat fudge bars. When the urge to snack strikes, these low fat munchies will be at your fingertips.
- Nibble on bread sticks instead of buttery dinner or crescent rolls. Bread sticks are much lower in fat, and there is less temptation to slather them with butter.
- Experiment with fresh herbs like basil, dill, rosemary, and cilantro. Try
them on vegetables and poultry and in soups. They add lots of great flavor but no fat.
- Give yourself a break on occasion. When you are tired of paying attention to every bite of food you put into your mouth and craving a few French fries or a slice of chocolate cake, indulge and enjoy yourself! For heart and overall health, diets do not have to include only certain foods. It bears repeating: Low fat eating is all a matter of balance.