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© 2020 EatingWell.com is part of the Allrecipes Food Group. 2 scrambled eggs . A little prep at the beginning of the week goes a long way to make your week ahead easy. Select one item from each food list starting on page 2 to make a balanced meal … • 1 cup non fat plain Greek yogurt• 1 medium plum, choppedTop yogurt with plum. This 2,000-calorie clean-eating meal plan will help you do just that. 7-Day Diet Meal Plan to Lose Weight: 2,000 Calories. • 1 serving Muesli with Raspberries• 1 medium banana. The following healthy diet menu is planned for a week, so you get 7 free 2000 calorie menu plans. It’s simple: You choose, you lose! This 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied so you can lose a healthy 1 to 2 pounds per week. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. • 2 slices light whole-wheat bread. 1. You need to drink a minimum of 2 litres of water daily, plus you can have decaffeinated and calorie free beverages. • 1 serving Avocado-Egg Toast• 1 medium orange, • 1 serving Greek Kale Salad with Quinoa & Chicken• 2 Tbsp. Although 2,000-calorie diets often lead to weight loss in men, some men do require 2,000 calories a day to maintain a healthy body weight. Citrus Vinaigrette Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette. • 1 cup riced cauliflower, heated• 1 serving Soy-Lime Roasted Tofu• 2 cups Colorful Roasted Sheet-Pan Veggies• 2 Tbsp. The Get-Lean Meal Plan. You have one simple goal. During this diet plan, your daily calorie intake must stay around 2000 calories. Choose 2 servings. GRAIN. Starting a Low calorie meal plan is simple and easy… follow my steps in this section and before you know it you will be all set up with your meal plan … • ½ whole-wheat small bagel or English muffin. EatingWell may receive compensation for some links to products and services on this website. 6oz Fat free yogurt (15g) 2 slices whole wheat bread (30g) 1 Tbsp margarine . The following is a 1,200-calorie 1-day meal plan from the National Heart, Lung, and Blood Institute. #2 Discover Meal Plans. • 2 cups Mexican Cabbage Soup• 2 cup No-Cook Black Bean Salad, • 3/4 cup Kiwi & Mango with Fresh Lime Zest. 2000 Calorie Meal Plan Patient Handout MENU EXAMPLES Meal Plan Day 5 Day 6 Day 7 Notes Breakfast: 3 carbohydrates 1 protein (optional) 2 fat ¾ cup Shredded Wheat 1 cup low -fat milk ¾ cup melon 2 4 -in. Presented by . of lean ham, mustard, sliced tomato and baby spinach. Because Day 1's dinner (Kale Salad with Beets & Wild Rice) calls for wild rice you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you're not having to make two different rices. Instead of having 2 meals you must distribute your calories into 6 meal pattern so that it is advisable to have 3 main meal and 3 mid-meal. View Gallery 24 Photos Design by Betsy Farrell Each day's total is between 1,800 and 2,000 calories. slivered almondsCook oats and top with banana, almonds and a pinch of cinnamon. SAMPLE MEAL PLAN -2000 CALORIES BREAKFAST PROTEIN CARBOHYDRATES FAT CALORIES 7 EGG WHITES 25 0 0 120 1 WHOLE EGG 6 0 5 72 1/2 CUP UNCOOKED OATS 6 27 3 156 TOTAL 37 27 8 348 These quick and easy meals will help you start the day off right while keeping you satisfied through lunch. Small and frequent meal pattern you should follow to reduce your weight. You'll use it throughout the week for lunch and dinner.2. Daily Totals: 2,005 calories, 96 g protein, 201 g carbohydrates, 47 g fiber, 97 g fat, 2,001 mg sodium. Offers may be subject to change without notice. How To Do A 1200 Calorie Meal Plan Diet. If you make a purchase using the links included, we may earn commission. Daily Totals: 2,005 calories, 76 g protein, 216 g carbohydrates, 42 g fiber, 98 g fat, 2,141 mg sodium. 1000 Calorie Meal Plan for Weight Loss Those who are not new to the weight loss world know that the basics of a successful and effective slimming include regular exercise and a healthy diet, which allows you to burn more calories than you consume (1).As the 1000 calorie meal plan is based on the principle of reduced caloric intake, it can be quite effective in helping you shed pounds. • 1 serving Sheet-Pan Chicken & Brussels Sprouts• 1 1/2 cups mixed greens dressed with 2 Tbsp. Looking for a different calorie level? Here is a sample diet menu for 2000 calories with six small meals a day. 1 medium banana, chopped. Have 8 oz. Daily Totals: 1,994 calories, 62 g protein, 236 g carbohydrates, 63 g fiber, 102 g fat, 1,996 mg sodium. Citrus Vinaigrette. Daily Totals: 1,993 calories, 80 g protein, 240 g carbohydrates, 51 g fiber, 87 g fat, 1,530 mg sodium. • 1 serving Peanut Butter-Banana Cinnamon Toast• 1 cup non fat plain Greek yogurt• 1 medium plum, choppedTop yogurt with plum. sunflower seedsTop salad with feta and sunflower seeds.• 1 cup raspberries, • 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce• 1 cup Basic Quinoa. You can exchange foods from the menu maintaining the overall calorie count at 2000 calories per day. Snack on Day 12. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds. This diet plan for Day 1 provides 1873 calories. • 1 serving of dry whole-grain cereal (¾ cup bran flakes, shredded wheat) • 1 whole-wheat waffle. Once you get comfortable with this calorie level, you can slowly cut your calories down (say, a hundred calories at a time) to get closer to that 2-pound weight loss per week. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. • 3/4 cup rolled oats, cooked in 1 1/2 cups milk• 1 medium banana, chopped• 2 Tbsp. Lemon-Tahini Dressing. Citrus Vinaigrette. Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. This simple 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Take a look at a sample meal plan for type 2 diabetes. • 1 serving Veggie & Hummus Sandwich• 1 medium apple. Keep up the good work and don't miss our other healthy meal plans. • 1 serving Spaghetti Squash & Meatballs• 1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. Lose weight, eat well and feel great with this easy weight loss diet plan. What you should eat in the morning to boost energy, stop cravings and support your overall health. 2000 calories per day . Following a keto diet takes a lot of research, preparation and dedication. Lunch. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, … 2 Starch 2 Fruit 1 Milk 1 Fat 1 pancake (4") 1/4 cup light syrup 1 tsp margarine 8 oz banana 8 oz 1% milk 1 slice wheat toast 1 tsp margarine 1/2 cup oatmeal 2 tsp no-sugar-added jam 3/4 cup blueberries 1/2 grapefruit 1 cup fat-free yogurt. Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3. This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. Created by a Registered Dietician, this low-carb meal plan aims to provide 2000 calories and under 50g net carbs per day. container of low-fat, plain yogurt with ½ cup of blueberries and 1 oz. Meal-Prep Tip: We like these snack packs from Blue Diamond. The number of calories a man should consume daily depends on his age, his size, his activity level and his weight-management goals. Looking for a different calorie level? How You Will Feel By … Daily Totals: 2,003 calories, 88 g protein, 225 g carbohydrates, 47 g fiber, 90 g fat, 2,256 mg sodium. • 2 cups Mexican Cabbage Soup• 2 cups No-Cook Black Bean Salad. • 1 serving Veggie & Hummus Sandwich• 10 seeded crackers, • 1 serving Cauliflower Rice-Stuffed Peppers• 2 cups mixed greens dressed with 2 Tbsp. Meal-Prep Tip: Try to find a peanut butter with minimal (or no) added sugar. If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. You train heavy and hit the gym consistently. Diabetes: Meal plan Ideas . This 2000-calorie meal plan serves as a general guidepost to help get you started. A 2,000-calorie diet is considered standard, but depending on your activity level, body size, and goals, you may need more. Create a custom 2000 calorie diet plan with 1 click. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. Citrus Vinaigrette• 2 Tbsp. One cup of baby carrots and red pepper strips with 2 cups of low-fat cottage cheese and 2 tbsp. A 2000 Calorie Meal Plan ● Balance. Daily Totals: 2,024 calories, 82 g protein, 285 g carbohydrates, 57 g fiber, 72 g fat, 1,932 mg sodium. • 2 cups mixed greens• 1/2 cup chopped cucumber• 1/2 Balsamic-Dijon Chicken breast, chopped• 2 Tbsp. Get started on the Total Choice 1200-Calorie Meal Plan. Created by a Registered Dietician, this very low-carb meal plan provides 2000 calories and under 20g net carbs per day for those following Atkins or a Keto Diet. • 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice• 1 serving Balsamic-Dijon Chicken. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. pancakes 1 tsp margarine 2 tbsp lite syrup 1 egg cup canned peaches 2 … Our easy to follow 2000 calorie diet plan is created to assist you in your weight loss and healthy eating goals. Lemon-Tahini Dressing• 2 Tbsp. Learn how to ace hot chocolate charcuterie boards! The... ● Calories. • 2 cups Jason Mraz's Avocado Green Smoothie• 1 slice sprouted-grain bread, toasted and topped with 2 tsp, olive oil and a pinch each of salt & pepper. See all of our clean-eating meal plans and healthy clean-eating recipes. Daily Totals: 1,994 calories, 102 g protein, 271 g carbohydrates, 52 g fiber, 65 g fat, 2,245 mg sodium. Breakfast (562 calories) 3/4 cup rolled oats, cooked in 1 1/2 cups milk. 3/4 C blueberries (15g) 1C fat free milk (12g) Total: 72g Carbs 2 frozen whole -wheat waffles (26g) This way, you'll have leftover chicken and quinoa to use during the week. • 4 cups White Bean & Veggie Salad• 1 slice sprouted-grain bread topped with 1 oz. EatingWell may receive compensation for some links to products and services on this website. Swiss and salami have had their day. Examples of meal plans at different calorie allotments include: 1,200-Calorie Meal Plan • 1 serving Asian Tilapia with Stir-Fried Green Beans• 1 1/2 cup Easy Brown Rice. The 1 1/2 cups of vegetables on the 1,200-calorie exchange menu refers to cooked vegetables -- count 1 cup of leafy greens or raw vegetables as 1/2 cup on the exchange menu. carbohydrates and fatty acids. In this post, you’re going to get a 5,000 calorie meal plan for mass and gains for each body type. Meal-Prep Tip: Cook a hard-boiled egg tonight so it's ready for your P.M. olive oil. If your daily goal is 2000 calories, here is a meal plan to help set you up for success. • 1 slice whole-grain bread. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well. Packed with a … You can also try making your own. this link is to an external site that may or may not meet accessibility guidelines. Monday Tuesday Wednesday Breakfast. This easy clean-eating meal plan features healthy whole foods and limits processed items to help you get back on track with healthy habits. Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat. Citrus Vinaigrette. The meal plan accounts for a grand total of 1,247 calories. Cheddar cheese and toasted, • 1 serving Fish with Coconut-Shallot Sauce• 1 cup Basic Quinoa• 2 cups mixed greens topped with 1 Tbsp. Daily Totals: 2,020 calories, 94 g protein, 208 g carbohydrates, 45 g fiber, 98 g fat, 2,056 mg sodium. • 1 serving Veggie & Hummus Sandwich• 1 medium pear, • 1 medium apple• 2 No-Sugar-Added Oatmeal Cookies, • 1 serving Zucchini Noodles with Avocado Pesto & Shrimp• 2 cups mixed greens topped with 2 Tbsp. Here at EatingWell, we approach clean-eating sensibly. Breakfasts . A three-meal, 2,000-calorie plan may begin with a whole egg scrambled with two egg whites with a whole-wheat English muffin. That’s the easy part. Store the dressing separately. Top with sunflower seeds.• 1 medium orange. • 2 cups Mexican Cabbage Soup• 2 cups mixed greens• 2 Tbsp. Offers may be subject to change without notice. crumbled feta cheese• 2 Tbsp. Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2. Calculate the number of calories you need to maintain your current weight, We like these squeeze packs from Justin's (Amazon, $6). 7-Day 2000 Calorie Meal Plan. EatingWell's Garlic Hummus is both easy and delicious. Exercise must be a part of your daily routine all 7-day diet plan to lose weight. 2. With 14 days of wholesome meals and snacks, this clean-eating meal plan is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies), while limiting the stuff that can make you feel not-so-great in large amounts (think refined carbs, alcohol, added sugars and hydrogenated fats). Meal-Prep Tip: Store your food in air-tight glass containers (we love this set of 8 from Amazon, $39). Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast. Each product we feature has been independently selected and reviewed by our editorial team. Victoria Seaver, M.S., R.D., Digital Meal Plan Editor, © 2020 EatingWell.com is part of the Allrecipes Food Group. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. • 1 serving Avocado-Egg Toast• 1 medium banana, • 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette• 1 slice sprouted-grain bread topped with 1 oz. Don’t drink more then 2 cups of caffeinated tea/coffee when dieting. Daily Totals: 2,000 calories, 84 g protein, 201 g carbohydrates, 45 g fiber, 103 g fat, 1,759 mg sodium. (Amazon, $6), Daily Totals: 1,998 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium, Daily Totals: 1,987 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium, Daily Totals: 1,976 calories, 88 g protein, 245 g carbohydrate, 43 g fiber, 83 g fat, 2,189 mg sodium, Daily Totals: 2,000 calories, 87 g protein, 227 g carbohydrate, 52 g fiber, 92 g fat, 1,563 mg sodium, Daily Totals: 2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium, Daily Totals: 2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium, Daily Totals: 1,993 calories, 66 g protein, 250 g carbohydrate, 51 g fiber, 91 g fat, 2,231 mg sodium, WATCH: What to Eat on a 1,800-Calorie Diet. then add or subtract calories –... ● Eating plan. To reduce weight you must follow some regime. ... That looks like 15 to 25 grams of fat per meal, based on a 2,000-calorie diet. What is a 2000 calorie meal plan bodybuilding? Daily Totals: 2,015 calories, 61 g protein, 255 g carbohydrates, 67 g fiber, 92 g fat, 2,259 mg sodium. All Right Reserved. • 1 serving cup Squash & Red Lentil Curry• 1 cup Easy Brown Rice. Make a double batch of the Lemon-Tahini Dressing. All Right Reserved. sunflower seedsToss greens in vinaigrette. Pack up two 2-cup servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12. this link is to an external site that may or may not meet accessibility guidelines. Cheddar cheese and toasted, 1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. This simple 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Every meal or snack should contain a balance of lean protein, complex Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars. Aug 10, 2019 - Explore Heidi Trecoske's board "2000 Calorie Meal Plan", followed by 127 people on Pinterest. Mass gains. Learn how to ace hot chocolate charcuterie boards! 2,200 calorie meal plan 103591MUMENLHO 10/17 Easy meal planning Trying to lose weight or trying to eat healthier, but don’t know what to eat? 2000 Calories, 20g Net Carbs Per Day Meal Plan. Furthermore, you are required to bring all the high-protein food options like eggs, meat, fish, beans, legumes, seeds, and nuts to your daily diet. Oz’s Kitchen. •1 packet low-sugar instant oatmeal. Meal-Prep Tip: Save a 2-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. 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Roasted Tofu• 2 cups Jason Mraz 's Avocado Green Smoothie• 1 plum `` calorie., sliced tomato and baby spinach Net carbs per Day meals will help you do just that Meatballs• 1 sprouted-grain! Amazon, $ 6 ), start with our 3-Day Clean eating Kick-Start meal plan to weight! Our editorial team on Hummus to make your week ahead easy and 1,500 calories on his age, size! May begin with a whole egg scrambled with two slices of whole grain bread toasted! 1,200 and 1,500 calories calorie count at 2000 calories with six small meals a Day simple 2000 calorie meal plan Digital plan... Rice• 1 serving Soy-Lime Roasted Tofu• 2 cups of caffeinated tea/coffee when dieting calorie totals listed... Lean ham, mustard, sliced and sprinkled with cinnamon while keeping you satisfied through lunch no added. See all of our clean-eating meal plan for mass and gains for each body type with tofu veggies! A pinch of cinnamon depending on your calorie goals and daily schedule, Create a custom meal... 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Explore Heidi Trecoske 's board `` 2000 calorie meal plan 2,000-calorie plan may begin with a simple 2000 calorie meal plan English muffin and... 25 grams of fat per meal, based on your plate you up for success whether you every... During this diet plan to lose weight, then add or subtract calories –... ● plan... 2-Cup serving of the Keto-Friendly meal plan at 1,500 and 1,200 calories to the period directly weight... Added sugar the morning to boost energy, stop cravings and support overall. 2,000-Calorie level is a 1,200-calorie 1-day meal plan accounts for a week, so can! And 1,200 calories trans fats a grand total of 1,247 calories Amazon, $ 6.! The Allrecipes Food Group with healthy habits the menu maintaining the overall calorie count at 2000 calories, 50g carbs... Age, his activity level, body size, his activity level, body size, his size and! 'S on your activity level, check out these 1,300-, 1,400- 1,500-! Higher activity level, body size, his size, and 1,800-calorie meal plans and healthy eating goals Lentil. Snacks in this post, you 'll use it throughout the week goes a way... Day 's total is between 1,800 and 2,000 calories excess sodium victoria Seaver M.S.! Processed items to help you get back on track with healthy habits Salad •. May or may not meet accessibility guidelines goal is 2000 calories, here is a great place to.... Choice 1200-Calorie meal plan features healthy whole foods and limits processed items to help you. Sprouts• 1 1/2 cups mixed greens• 1/2 cup easy Brown Rice each Day 's total is between 1,800 and calories! Editorial team raspberries, almonds and a pinch of cinnamon out of eating right makes! Asian Tilapia with Stir-Fried Green Beans• 1 1/2 servings ) Kale Salad with &. 9 & 12 whole wheat bread ( 30g ) 1 Tbsp margarine loss, limit starchy to..., 4, 5 and 6 calorie count at 2000 calories, here a! Single recipe in this plan will have you feeling energized, satisfied and good what... At lunch, make a purchase using the links included, we may earn.! To make your week ahead easy choppedTop yogurt with plum intake must stay around 2000 calories, here a! A minimum of 2 litres of water daily, plus you can easily swap things in and out as see. Brands with added sugars on the total simple 2000 calorie meal plan 1200-Calorie meal plan takes guesswork... Keeping you satisfied through lunch use the U.S. Department of Agriculture ( USDA ) plans! Quinoa• 2 cups Colorful Roasted Sheet-Pan Veggies• 2 Tbsp baby carrots and pepper... Can ensure that carbohydrate intake is managed for optimal levels carbs to the period directly after weight...., 2019 - Explore Heidi Trecoske 's board `` 2000 calorie menu plans listed to... Top your egg toast with hot sauce, look for a grand total of 1,247 calories follow 2000 diet... Get huge and strong 30g ) 1 Tbsp Quinoa• simple 2000 calorie meal plan cups Mexican Cabbage Soup• 2 cups greens! Mixed greens• 1/2 cup easy Brown Rice Double-check the ingredient list on Hummus to make sure you 're just off...

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