2700 Calorie Diet

In With The Good

• Eat only whole foods, especially when consuming a higher range of calories per day. The average man should eat up to 2,500 calories, whereas the average woman should eat up to 1,800 calories per day. Typically, people who aim to consume more than 2,500 daily calories are bodybuilders or people interested in putting on mass.
  
  To avoid putting on the wrong kind of weight, such as fat, your pantry and refrigerator should contain foods that come from the earth. Avoid purchasing items that have more than a few ingredients and look for whole wheat and grain starches.
  
  Shop the outer aisles at the grocery store and select fresh produce, lean meats, fish only whole wheat breads and non-saturated fats such as olive oil and nuts.
  
  

Eat Several Small Meals

• Eating 2,700 calories per day is a lot of food; however, consuming it in small portions will help you to avoid blood sugar spikes throughout the day. Aim to consume between 400 to 500 calories every two to three hours. However, make sure every calorie you eat has less than nine grams of sugar and contains nutritious ingredients, such as whole wheat, barley, oats or soy.
  
  For example, down a large banana, a slice of whole wheat toast with butter and a bowl of whole grain cereal with milk. Around mid-morning, have a serving of whole grain crackers and a teaspoon of natural peanut butter.
  
  For lunch, have a black bean burrito on a whole wheat wrap with lettuce, cheese and rice; include an apple and skim milk. For your next snack, you could munch on 18 to 20 pretzel twists and orange juice.
  
  Finish the day with a hearty dinner of chili, a baked potato, a salad with low fat dressing and a cup of low fat cottage cheese. Don't forget about your last snack of the day, which could be three cups of air popped popcorn with light salt and butter spray.
  
  

Maximize Calories through Exercise

• Avoid gaining unwanted fat by integrating a weight lifting and cardio routine into your day. Weight lifting taps into your protein and carbohydrate caloric resources to build strong, lean muscle. Work out with weights approximately three to four days per week, around 45 minutes each session. A good body building guide to strength is "The Body Sculpting Bible for Women" or "The Body Sculpting Bible for Men" by James Villepigue and Hugo A. Rivera.
  
  In addition to weight lifting, you also need a cardio workout on days that you aren't lifting. Hit the road or the gym and run, swim or bike for 45 minutes. Aim for interval training where you push yourself as hard as you can for one minute and then work at a moderate pace for two minutes throughout the workout.