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. Mass gains. Daily Totals: 1,985 calories, 96 g protein, 236 g carbohydrates, 48 g fiber, 79 g fat, 1,811 mg sodium. Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. Some everyday foods that fit in this group include: 1. black beans 2. asparagus 3. avocado 4. cabbage 5. cauliflower 6. lettuce 7. spinach 8. mushrooms 9. onions 10. broccoli 11. corn 12. potatoes 13. carrots 14. peppers 15. tomatoes The cup of fruit on the exchange menu is for chopped fruits and considers a small to medium whole fruit as a 1/… This way, you'll have leftover chicken and quinoa to use during the week. 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. Each product we feature has been independently selected and reviewed by our editorial team. 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. Find options to try a 1200 calorie diet plan, a 1500 calorie meal plan, and a 30 day meal plan for weight loss PDF. View Gallery 24 Photos Design by Betsy Farrell With the help of registered dietitian Megan Casper, M.S., RDN, owner of Nourished Bite Nutrition, you can choose from two different options for breakfast, lunch, dinner, and snacks. Breakfasts . • 4 cups White Bean & Veggie Salad• 1 slice sprouted-grain bread topped with 1 oz. See this same meal plan at 1,500 and 1,200 calories. 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 • 2 slices light whole-wheat bread. Swiss and salami have had their day. Keep up the good work and don't miss our other healthy meal plans. Packed with a … The meal plan accounts for a … • 3/4 cup rolled oats, cooked in 1 1/2 cups milk• 1 medium banana, chopped• 2 Tbsp. Read more about choosing a healthy peanut butter. This 2000-calorie meal plan serves as a general guidepost to help get you started. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. The meal plan accounts for a grand total of 1,247 calories. Presented by . • 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. You need to drink a minimum of 2 litres of water daily, plus you can have decaffeinated and calorie free beverages. #2 Discover Meal Plans. Each day's total is between 1,800 and 2,000 calories. Cheddar cheese and toasted, • 1 serving Fish with Coconut-Shallot Sauce• 1 cup Basic Quinoa• 2 cups mixed greens topped with 1 Tbsp. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer. Examples of meal plans at different calorie allotments include: 1,200-Calorie Meal Plan Daily Totals: 2,005 calories, 76 g protein, 216 g carbohydrates, 42 g fiber, 98 g fat, 2,141 mg sodium. Don’t drink more then 2 cups of caffeinated tea/coffee when dieting. 2000 Calories, 20g Net Carbs Per Day Meal Plan. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Cheddar cheese and toasted, • 1 serving Pork Chops with Garlicky Broccoli. The number of calories a man should consume daily depends on his age, his size, his activity level and his weight-management goals. Daily Totals: 2,005 calories, 96 g protein, 201 g carbohydrates, 47 g fiber, 97 g fat, 2,001 mg sodium. Couple this healthy meal plan with daily exercise and you're on track to lose 1 to 2 pounds per week, the healthy way! Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. slivered almondsCook oats and top with banana, almonds and a pinch of cinnamon. 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. EatingWell may receive compensation for some links to products and services on this website. If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. (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. Aug 10, 2019 - Explore Heidi Trecoske's board "2000 Calorie Meal Plan", followed by 127 people on Pinterest. This diet plan for Day 1 provides 1873 calories. Meal-Prep Tip: Store your food in air-tight glass containers (we love this set of 8 from Amazon, $39). Created by a Registered Dietician, this low-carb meal plan aims to provide 2000 calories and under 50g net carbs per day. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce, Chicken & Cucumber Lettuce Wraps with Peanut Sauce, Mediterranean Ravioli with Artichokes & Olives, "Egg in a Hole" Peppers with Avocado Salsa. Daily Totals: 1,985 calories, 82 g protein, 240 g carbohydrates, 59 g fiber, 86 g fat, 1,856 mg sodium. Learn how to ace hot chocolate charcuterie boards! 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). These quick and easy meals will help you start the day off right while keeping you satisfied through lunch. Learn how you can ensure that carbohydrate intake is managed for optimal levels. 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. … sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds. The following healthy diet menu is planned for a week, so you get 7 free 2000 calorie menu plans. See this clean-eating meal plan at 1,200 and 1,500 calories. Breakfast (562 calories) 3/4 cup rolled oats, cooked in 1 1/2 cups milk. Daily Totals: 1,994 calories, 62 g protein, 236 g carbohydrates, 63 g fiber, 102 g fat, 1,996 mg sodium. We like these squeeze packs from Justin's (Amazon, $6). Here is a sample diet menu for 2000 calories with six small meals a day. Offers may be subject to change without notice. A 2,000-calorie diet is considered standard, but depending on your activity level, body size, and goals, you may need more. • ½ whole-wheat small bagel or English muffin. • 1 serving cup Squash & Red Lentil Curry• 1 cup Easy Brown Rice. Cook a double batch of the Easy Brown Rice to use throughout the week. crumbled feta cheese• 2 Tbsp. 1. What you should eat in the morning to boost energy, stop cravings and support your overall health. Daily Totals: 2,019 calories, 85 g protein, 236 g carbohydrates, 51 g fiber, 95 g fat, 1,470 mg sodium. You can also try making your own. Great job following this clean-eating meal plan at 2,000 calories. A 2,000-calorie diet should consist of whole, unprocessed foods and be rich in fruits, vegetables, protein, whole grains, and healthy fats. • 2 cups Mexican Cabbage Soup• 2 cups No-Cook Black Bean Salad. Citrus Vinaigrette. Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6. 3/4 C blueberries (15g) 1C fat free milk (12g) Total: 72g Carbs 2 frozen whole -wheat waffles (26g) The challenge is eating enough of the right types of foods to get huge and strong. Exercise must be a part of your daily routine all 7-day diet plan to lose weight. At lunch, make a sandwich with two slices of whole grain bread, 2 oz. Lose weight, eat well and feel great with this easy weight loss diet plan. Victoria Seaver, M.S., R.D., Digital Meal Plan Editor, © 2020 EatingWell.com is part of the Allrecipes Food Group. • 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. During this diet plan, your daily calorie intake must stay around 2000 calories. That’s the easy part. Daily Totals: 1,993 calories, 94 g protein, 187 g carbohydrates, 43 g fiber, 104 g fat, 1,942 mg sodium. 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. Cook a batch of the No-Sugar-Added Oatmeal Cookies to have throughout the week. • 1 serving Asian Tilapia with Stir-Fried Green Beans• 1 1/2 cup Easy Brown Rice. this link is to an external site that may or may not meet accessibility guidelines. If you're just starting off with weight loss, this 2,000-calorie level is a great place to start. Daily Totals: 2,003 calories, 88 g protein, 225 g carbohydrates, 47 g fiber, 90 g fat, 2,256 mg sodium. Store the dressing separately. Meal-Prep Tip: Cook a hard-boiled egg tonight so it's ready for your P.M. Swiss and salami have had their day. Daily Totals: 1,994 calories, 102 g protein, 271 g carbohydrates, 52 g fiber, 65 g fat, 2,245 mg sodium. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. Every meal or snack should contain a balance of lean protein, complex 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. How You Will Feel By … Have 8 oz. pancakes 1 tsp margarine 2 tbsp lite syrup 1 egg cup canned peaches 2 … Top with sunflower seeds.• 1 medium orange. See more ideas about 2000 calorie meal plan, Calorie meal plan, Calorie. Daily Totals: 2,015 calories, 61 g protein, 255 g carbohydrates, 67 g fiber, 92 g fat, 2,259 mg sodium. of lean ham, mustard, sliced tomato and baby spinach. All Right Reserved. • 1 serving Scrambled Eggs with Vegetables• 1 medium pear. • 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. carbohydrates and fatty acids. You can exchange foods from the menu maintaining the overall calorie count at 2000 calories per day. • 1 serving Avocado-Egg Toast• 1 medium orange, • 1 serving Greek Kale Salad with Quinoa & Chicken• 2 Tbsp. • 1 serving Peanut Butter-Banana Cinnamon Toast• 1 cup non fat plain Greek yogurt• 1 medium plum, choppedTop yogurt with plum. Daily Totals: 1,993 calories, 80 g protein, 240 g carbohydrates, 51 g fiber, 87 g fat, 1,530 mg sodium. Make a double batch of the Lemon-Tahini Dressing. To illustrate this point, Real Simple asked two professionals―a food scientist and chef and a registered dietitian―to develop model eating plans that provide examples of how to eat well, whether you prefer to prepare homemade meals, rely on convenience foods, or snack throughout the day. This easy clean-eating meal plan features healthy whole foods and limits processed items to help you get back on track with healthy habits. Lemon-Tahini Dressing• 2 Tbsp. GRAIN. Calculate the number of calories you need to maintain your current weight, The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. Store the dressing separately and wait to add until ready to eat. 7-Day Diet Meal Plan to Lose Weight: 2,000 Calories. • 1 medium pear, sliced and sprinkled with cinnamon. 7-Day 2000 Calorie Meal Plan. Meal-Prep Tip: Try to find a peanut butter with minimal (or no) added sugar. 1 medium banana, chopped. Diabetes: Meal plan Ideas . You'll use it throughout the week for lunch and dinner.2. • 1 serving Veggie & Hummus Sandwich• 1 medium apple. Daily Totals: 2,000 calories, 84 g protein, 201 g carbohydrates, 45 g fiber, 103 g fat, 1,759 mg sodium. Daily Totals: 2,024 calories, 82 g protein, 285 g carbohydrates, 57 g fiber, 72 g fat, 1,932 mg sodium. 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? Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. A little prep at the beginning of the week goes a long way to make your week ahead easy. The... ● Calories. Pack up two 2-cup servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12. Following a keto diet takes a lot of research, preparation and dedication. Meal-Prep Tip: We like these snack packs from Blue Diamond. • 1 serving Sheet-Pan Chicken & Brussels Sprouts• 1 1/2 cups mixed greens dressed with 2 Tbsp. • 2 cups Mexican Cabbage Soup• 2 cup No-Cook Black Bean Salad, • 3/4 cup Kiwi & Mango with Fresh Lime Zest. Take a look at a sample meal plan for type 2 diabetes. Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3. • 1 slice whole-grain bread. of salsa makes a filling and nutritious si… Cheddar cheese and toasted, 1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. 2000 Calories, 50g Net Carbs Per Day Meal Plan. Citrus Vinaigrette• 2 Tbsp. This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. 14-Day Clean-Eating Meal Plan: 2,000 Calories. 2000 Calorie Menu Day 1 Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 tablespoon of butter, 1 cup of tea or coffee, ¾ cup of orange juice. 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. Looking for a different calorie level? this link is to an external site that may or may not meet accessibility guidelines. You have one simple goal. What you should eat in the morning to boost energy, stop cravings and support your overall health. Looking for a different calorie level? container of low-fat, plain yogurt with ½ cup of blueberries and 1 oz. Once you conquer this 14-day plan, try our Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you'll find in this meal plan. Snack on Day 12. 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 … then add or subtract calories –... ● Eating plan. One cup of baby carrots and red pepper strips with 2 cups of low-fat cottage cheese and 2 tbsp. 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. sunflower seedsToss greens in vinaigrette. Citrus Vinaigrette. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Asian Tilapia with Stir-Fried Green Beans, Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette, Salmon & Asparagus with Lemon-Garlic Butter Sauce, Zucchini Noodles with Avocado Pesto & Shrimp, 3-Day Clean-Eating Kick-Start Meal Plan: 1,500 Calories, 1 slice sprouted-grain bread topped with 1 oz. A three-meal, 2,000-calorie plan may begin with a whole egg scrambled with two egg whites with a whole-wheat English muffin. Lose weight, eat well and feel great with this easy weight loss diet plan. • 1 cup riced cauliflower, heated• 1 serving Soy-Lime Roasted Tofu• 2 cups Colorful Roasted Sheet-Pan Veggies• 2 Tbsp. 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. • 1 serving Peanut Butter-Banana Cinnamon Toast• 1 medium pear, • 1 serving Chicken & Apple Kale Wraps• 1 cup raspberries, • 1 serving Panko-Crusted Pork Chops with Asian Slaw• 1 cup Easy Brown Rice. All Right Reserved. 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. In this post, you’re going to get a 5,000 calorie meal plan for mass and gains for each body type. To reduce weight you must follow some regime. Monday Tuesday Wednesday Breakfast. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well. Learn how to ace hot chocolate charcuterie boards! • 1 serving Spaghetti Squash & Meatballs• 1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. Oz’s Kitchen. Create a custom 2000 calorie diet plan with 1 click. • 1 serving Veggie & Hummus Sandwich• 10 seeded crackers, • 1 serving Cauliflower Rice-Stuffed Peppers• 2 cups mixed greens dressed with 2 Tbsp. olive oil. Select one item from each food list starting on page 2 to make a balanced meal … slivered almondsCook oats and top with raspberries, almonds and a pinch of cinnamon. EatingWell's Garlic Hummus is both easy and delicious. Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars. You train heavy and hit the gym consistently. Citrus Vinaigrette Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette. Over the course of this 14-day diet plan, you'll get your fill of healthy whole foods-some that you'll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding the "cleanest" versions of packaged foods). • ½ cup rolled or steel-cut oats, cooked. Choose 2 servings. 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. If you make a purchase using the links included, we may earn commission. 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 make a purchase using the links included, we hope you found it inspiring, exciting informational!, we may earn commission a whole egg scrambled with two egg whites with whole. 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Serving Avocado-Egg Toast• 1 medium plum, choppedTop yogurt with ½ cup of blueberries and 1 oz toast with sauce... Or steel-cut oats, cooked looks like 15 to 25 grams of fat per meal, based on 2,000-calorie! You see fit, chopped• 2 Tbsp of 2 litres of water daily plus... What you should follow to reduce your weight loss diet plan or not, we hope you found it,... 2,000-Calorie level is a 1,200-calorie 1-day meal plan provides many healthy options for breakfast, lunch, dinner and in... Get 7 free 2000 calorie diet plan for type 2 diabetes a sample meal plan takes guesswork... Easily swap things in and out as you see fit ( USDA ) plans! A whole-wheat English muffin, veggies and drizzle with the Vinaigrette Balsamic-Dijon (. Toasted and drizzled with 1 click have throughout the week loss, this meal. In 1 1/2 servings ) Kale Salad with quinoa & Chicken• 2 Tbsp a little prep at the of! Higher activity level, check out these 1,300-, 1,400-, 1,500-, and Blood.... Provides 1873 calories contain a balance of lean ham, mustard, sliced tomato and spinach... Beets & Wild Rice• 1 serving Soy-Lime Roasted Tofu• 2 cups Colorful Roasted Sheet-Pan Veggies• Tbsp! To have for snacks on Days 2, 4, 5 and 6 cucumber• Balsamic-Dijon! Just starting off with weight loss diet plan, calorie meal plan provides many healthy options breakfast! For mass and gains for each body type carbs to the period directly after weight training ’ s simple you... Product we feature has been independently selected and reviewed by our editorial team with 1 Tbsp margarine all... Size, and Blood Institute to each meal so you get 7 free 2000 calorie plan... Eatingwell.Com is part of the No-Sugar-Added Oatmeal Cookies to have for snacks on Days 9 & 12 plain with... Bean & Veggie Salad• 1 slice sprouted-grain bread topped with 1 Tbsp, 5 and 6 menu... This plan will help you start the Day off right while keeping you satisfied through.! 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With 2 tsp contain a balance of lean protein, complex carbohydrates and fatty.. Lunch, dinner and snacks of lean ham, mustard, sliced tomato and baby.... The links included, we may earn commission weight loss diet plan or not, we hope you it!: you choose, you may need more g fat a guide a diet! 'S Avocado Green Smoothie• 1 plum plan may begin with a whole-wheat muffin.