Radical diets can do more harm than they do good, so if you want to lose weight, keep in mind that it’s important to maintain a measure of balance.

So just how much should you eat each day? Most doctors agree that the ideal calorie intake we should aim for each day is around 2000 calories.

This number does depend on some factors, of course. First of all, it helps to know that not all calories are created equal.

For example, 90 calories from salt-free chestnuts are much healthier than 90 calories from a glass of chocolate milk.

Ideally, you should try to balance your meals by aiming for a consistent daily intake of calories. Depending on your weight loss goals, that can sometimes mean less than 2000 calories.

To exemplify what you can eat in any given day to not exceed this number, here’s an all-inclusive menu that fits within that margin:

Breakfast

Option 1: 1 cup light yogurt + 1 plum

Option 2: 2 whole-grain toast + 300 ml unsweetened orange juice

Morning snack

Option 1: 1 apple

Option 2: 1 whole toast + 1 cup of sugar-free blackberry of ice tea

Lunch

Option 1: 2 spoons (Soup) of brown rice + 1 filet of grilled beef + 2 cabbages. Steamed spinach (soup) + green salad at will.

Option 2: 2 spoons (Soup) of brown rice + 1 fish filet with passion fruit sauce + 1 spoon of bean.

Afternoon snack

Option 1: 3 strawberries.

Option 2: 1 banana + 1 whole toast.

Dinner

Option 1: 1 plate of green salad at will + 1 spoon (Soup) of brown rice + 1 shell of beans + 1 filet of grilled chicken.

Option 2: 1 green salad plate with tomato + 1 spoon (Soup) of brown rice + 1 fillet of grilled fish.

Supper

Option 1: 300 ml of apple juice.

Option 2: 1 banana.