2,000 Calorie Menu. Copyright 2014 Building-Muscle101.com

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1 2,000 Calorie Menu Copyright 2014 Building-Muscle101.com The information in Building-muscle101.com is strictly for information purposes only. Buildingmuscle101.com is not intended for use as a substitute for consultation or advice given by a qualified medical practitioner, health practitioner, or fitness professional. Before beginning any exercise and diet program, you should consult a physician. All matters regarding your health require medical supervision. Building-muscle101.com shall not be liable or responsible for injury, loss, or damage occasioned to any person acting or refraining to act as a result of any information or suggestion in Building-muscle101.com. Building-muscle101.com will not be held responsible for the conduct of any companies and/or web sites recommended in Building-muscle101.com. The opinions expressed in Building-muscle101 represent the personal views of Buildingmuscle101.com. If you have any questions, please contact: buildingmuscle101@vianet.ca Thank you. Page 1

2 2,000 Calorie Sample Menu A Scrambled Eggs Breakfast 1 egg (organic) 3 large egg whites 2 slices whole wheat bread 1 tomato, sliced 1 tablespoon of diced onion 2 tablespoons of sliced red pepper 1 teaspoon olive oil Mid Morning Meal 3/4 cup 1% cottage cheese ¼ cup fresh blueberries 1 tablespoon sliced almonds (unsalted and raw) Tuna Salad Lunch 1 cup romaine lettuce (sliced into small chunks) 1 tomato (diced into small chunks) 1 small green pepper (diced into small chunks) 1 medium carrot (cut into quarter inch slices) 3 ounces white, water packed tuna (drained) 1 tablespoon light Italian salad dressing 1 orange (peeled and sectioned) Mid Afternoon Snack 2 tablespoons reduced fat peanut butter (smooth and unsalted) 2 celery stalks 8 ounces fat free yogurt ½ ounce toasted plain wheat germ 1 ounce raisins Chicken and potato Dinner 3 ounces boneless chicken breast (roasted, boiled or grilled) ½ cup frozen mixed veggies (steamed, drained with no salt) 1 baked potato unsalted (or sweet potato) ½ cup strawberries Evening Snack 4 ounces cantaloupe (sliced into chunks) 1 cup fat free milk ¾ cup vanilla ice cream Page 2

3 Cooking Instructions Scrambled Eggs Sauté onion and red pepper until cooked through. Set aside. Heat a medium sized pan. Mix egg and egg whites together in a bowl. Add onion and red pepper to the mixture. Scramble the mixture until egg is fluffy with no visible fluids. Toast bread and add egg mixture topped with tomato. Tuna Salad Mix all ingredients together except the orange. Once all ingredients have been mixed, top with orange and eat. Chicken and Potato Cook the chicken breast (feel free to add spices that contain no sodium). Bake potato in oven until cooked through (set stove for 400 degrees) about 30 to 40 minutes. Have strawberries for dessert. Page 3

4 2,000 Calorie Sample Menu B Veggie Omelet Breakfast 1 large egg 3 large egg whites 1 tablespoon sliced onions 1 tablespoon sliced green peppers 3 mushrooms (sliced and diced) 1 slice rye bread 1 grapefruit 1 cup coffee 1 teaspoon sugar 1/3 cup fat free milk Mid Morning Meal 1 medium apple 5 one inch cubed low fat cheddar cheese 30 seedless grapes Grilled Turkey Salad Lunch 2 ounces grilled chicken breast (cut into chunks) 1 cup romaine salad (cut into chunks) 1 tomato 1 small green pepper 1 medium carrot 3 tablespoons fat free salad dressing Italian 1 tablespoon grated parmesan cheese (low fat) Mid Afternoon Snack ½ ounce seedless raw sunflower (unsalted) 4 ounces fat free cottage cheese 1 ¼ cup canned peaches (packed in water) Pork Chops and Potato Dinner 3 ounces cooked boneless pork chop 1 cup mashed potatoes 1 ounce fat free milk 2/3 cup green beans Evening Snack 4 ounces cantaloupe (sliced into chunks) 1 cup fat free milk ¾ cup vanilla ice cream Page 4

5 Cooking Instructions Veggie Omelet Sauté onions, peppers and mushrooms until cooked (about 5 minutes). Set aside. Heat a medium sized pan over medium heat. Mix egg and egg whites together well. Add vegetables to the mixture and add to the pan. Cook until all egg has been cooked through (try covering the mixture for 3 minutes). Fold the mixture over and serve with toasted try bread and grapefruit. Grilled Turkey Salad Cut chicken into chunks and cook in a pan. Mix all vegetables and salad dressing together. Add chicken and mix well. Top with salad dressing. Pork Chops and Potato Cook potatoes until cooked through. In the meantime, cook pork chops until cooked through. Steam beans. Mash the potatoes and mix in milk. Make sure to mix the milk well with potatoes if you can use an egg beater, great. Serve with pork chops and steamed beans. Page 5