See what a day's worth of food looks like on a 2,000-calorie diet. Plus, get a sample meal plan with healthy ideas ... multiply your current weight by 12. 2. To lose 1 pound/week: Cut 500 calories ...

Emphasis is on moderation and portion control. Here's a sample meal plan for a 1,500-calorie diet: No foods are banned. The menu plans are based on your designated calorie level with specific ...