Looking to lose some weight with the 2000 calorie diet plan? The 2000 calorie a day diet is the right diet for you if your recommended daily calorie intake for weight loss is 2000 kcal.
We have created a free sample of 7 days 2000 calorie meal plan which you can see below. 2000 calorie diets are part of a number of calorie restriction diets which are quite popular diet plans as they are flexible and can be adjusted to your taste. Combinations of a 2000 calorie diet menu and exercise program are best for fast weight loss.
2000 calorie diet plan consists of easy to cook meals and have wide range of foods. A 2000 calorie meal plan and exercise regime can form your weight loss program.
All items in the 2000 calorie diet menu can be changed for the foods of your choice, just make sure they have the same calories content. For the best result combine 2000 calorie meal plan and fitness. В A combination of a 2000 calorie diet and exercise regime will help you with fast weight loss.
DAY
Breakfast :
3 waffle plain (square – 4 square or round – 4 dia) 3 x 33 grams 309 kcal
2 tbsp of maple syrup 2 x 20 grams 104.4 kcal
1 tbsp of butter – 14 grams 100 kcal
8 oz. of water or decaffeinated coffee without sugar 0 kcal
cup orange juice 186 grams 84 kcal
Total: 597.4 kcal
Morning Snack :
1 cup of skim milk 245 grams 85 kcal
1 of cinnamon bagel 57 grams 156 kcal
Total: 241 kcal
Lunch :
1 cup of skim milk 245 grams – 85 kcal
Salad made of raw vegetables :
1 cup of shredded romaine or cos lettuce – 47 grams – 8.0 kcal
cup of chopped carrots 32 grams 13 kcal
cup of chopped green peppers 37.3 grams 7.5 kcal
cup of shredded cabbage 17.5 grams 4.2 kcal
cup of chopped celery 25 grams 4 kcal
Total calories in the salad: 36.7 kcal
1 tbsp fat free salad dressing 14 grams – 6.6 kcal
3 oz. turkey breast 84 grams 87.3 kcal
1 whole grain roll (1 oz) or 28 grams 74 kcal
Total: 289.6 kcal
Afternoon Snack :
1 cup of whole strawberries 144 grams 46.1 kcal
6 oz. fat free, fruit yogurt – 170 grams 161 kcal
1 tbsp crunchy whole grain cereal 4 grams 13 kcal
Total: 220.1 kcal
Dinner :
4 oz. sirloin steak, lean only, grilled or broiled 113 grams 300 kcal
1 cup of cooked wild rice -164 grams 166 kcal
1 pat of butter (1″ sq, 1/3″ high) – 5g – 35.8 kcal
1 cup of sliced cooked carrots 156 grams 54.6 kcal
1 mixed salad from above 36.7 kcal
1 tbsp fat free dressing 14 grams 6.6 kcal
Total: 599.7 kcal
Evening Snack :
1 medium orange (2-5/8″ dia) 131 grams 62 kcal
Total 62 kcal
Total: 2000 kcal
DAY
Breakfast :
1 cup of oatmeal, cooked with water 234 grams 166 kcal
2 tsp brown sugar 2 x 4 grams 22 kcal
1 cup of skim milk 245 grams 85 kcal
1 cup of orange juice 248 grams 112 kcal
1 slice toast, wheat or rye 24 grams 68 kcal
1 tsp of butter 5 grams 35.8 kcal
Total: 488.8 kcal
Morning Snack :
1 apple large (3-1/4″ dia) – 223 grams 116 kcal
Total: 116 kcal
Lunch :
Sandwich with turkey :
4 oz. turkey breast 112 grams 116.5 kcal
1 tsp mustard or fat free mayonnaise 5 grams 4 kcal
2 slices of whole wheat bread, thin (3-3/4″ x 5″ x 3/8″) 66 grams 183.6 kcal
1 cup of sliced cucumber 104 grams – 15.6 kcal
Total: 319.7 kcal
Afternoon Snack :
1 cup of skim milk 245 grams 85 kcal
2 cup of whole strawberries 288 grams 92.3 kcal
6 vanilla wafer cookies 6 x 28 grams 168 kcal
Total: 345.3 kcal
Dinner :
4 oz. chicken breast, skinless, baked, grilled or broiled 112 grams 89.6 kcal
1 medium baked potato 173 grams 161 kcal
1 tsp. butter 5 grams 35.8 kcal
1 cup of green beans 125 grams – 43.8 kcal
1 mixed green salad from (day 1) – 36.7 kcal
2 tbsp fat free dressing 28 grams 13.2 kcal
1 whole grain roll 1 oz or 28 grams 74 kcal
Total: 454.1 kcal
Evening Snack :
Low fat milk shake made with:
1 cup skim milk 245 grams 85 kcal
1 cup fat free vanilla ice cream 136 grams 186 kcal
Total: 271 kcal
Total: 2000 kcal
DAY
Breakfast:
3 round pancakes (4″ dia) – 114 grams 258.9 kcal
3 tbsp fruit spread or maple syrup 3 x 20 grams 156.6 kcal
1 cup of orange juice 248 grams 112 kcal
Total: 527.5 kcal
Morning Snack :
1 cup of skim milk 245 grams 85 kcal
1 sliced peach, small (2-1/2″ dia) – 130g – 50.7 kcal
Total: 135.7 kcal
Lunch :
1 salad with mixed greens (day 1) – 36.7 kcal
1 tbsp fat free dressing 14 grams 6.6 kcal
6 fat-free, low-sodium saltine crackers 30 grams 118 kcal
3 oz. tuna fish, light, canned in water, without salt, drained solids 85 grams – 98.6 kcal
1 apple large (3-1/4″ dia) – 223 grams – 116 kcal
Total: 375.9 kcal
Afternoon Snack :
ВЅ oz milk chocolate 14 grams 75 kcal
Total: 75 kcal
Dinner :
2 ВЅ cups of cooked pasta 350 grams 458.7 kcal
ВЅ cup of spaghetti sauce 126 grams 60.3 kcal
3 oz cooked ground beef (95% lean meat / 5% fat) 126 grams 163.5 kcal 1 mixed green salad (day 1) 36.7 kcal
3 tbsp fat free dressing – 42 grams 19.8 kcal
Total: 745.7 kcal
Evening Snack :
1 cup skim milk – 245 grams 85 kcal
2 cracker standard snack-type, regular 12 grams 60.6 kcal
Total: 145.6 kcal
Total: 2000 kcal
DAY
Breakfast :
1 cup of orange juice (freshly squeezed) 248 grams 112 kcal
1 ВЅ cups of corn flakes 39.4 grams 142.2 kcal
1 cup of skim milk 245 grams 85 kcal
1 cup of strawberries 144 grams – 46.1 kcal
2 slices of rye bread, toasted 2 x 24 grams 136 kcal 2 small pots of jam 1 oz or 28 grams 78 kcal
Total: 599.3 kcal
Morning Snack :
3 tsp of reduced fat peanut butter 15 grams 78.2 kcal
3 rice cakes 27 grams 104.6 kcal
Total: 182.8 kcal
Lunch :
1 ВЅ cups vegetable soup 367.5 grams 80.9 kcal
1 mixed green salad (day 1) 36.7 kcal
3 tbsp of fat free salad dressing – 42 grams 19.8 kcal
1 cup of skim milk – 245 grams 85 kcal
6 fat-free, low-sodium saltine crackers 30 grams 118 kcal
2 oz. low fat mozzarella cheese 56 grams 144 kcal
Total: 484.4 kcal
Afternoon Snack :
1 apple large (3-1/4″ dia) – 223 grams – 116 kcal
Total: 116 kcal
Dinner:
6 oz. of flounder or other white fish (baked, broiled or grilled) 168 grams 196.8 kcal
1 medium baked potato 173 grams 161 kcal
1 mixed green salad (day 1) 36.7 kcal
3 tbsp of fat free salad dressing – 42 grams 19.8 kcal
1 cup of cooked broccoli 88 grams 30 kcal
1 whole grain roll 1 oz or 28 grams 74 kcal
Total: 518.3 kcal
Evening Snack :
3 cups popcorn, air-popped 24 grams 93 kcal
Total: 93 kcal
Total: 2000 kcal
DAY
Breakfast :
1 English muffin 57 grams 129 kcal
2 poached eggs 2 x 50 grams 142 kcal
1 grapefruit 246 grams 103.4 kcal
Total: 374.4 kcal
Morning Snack :
1 large pear 230 grams – 133 kcal
1 cup skim milk – 245 grams 85 kcal
1 cup of corn flakes 28 grams 101 kcal
Total: 319 kcal
Lunch :
4 oz. turkey breast or lean ham 112 grams 116.4 kcal
1 large whole grain pitta bread 64 grams 170 kcal
2 sliced carrot small (5-1/2″ long) 100 grams 41 kcal
1 cup of skim milk – 245 grams 85 kcal
Total: 412.4 kcal
Afternoon Snack :
1 peach large (2-3/4″ dia) 175 grams 68.3 kcal
Total: 68.3 kcal
Dinner :
3 slices of cheese pizza, 3 of 8 slices, 12″ medium 237.6 grams 561 kcal
1 large mixed green salad double portion of salad from Day 1 73.4 kcal
4 tbsp of fat free salad dressing – 4 x 14 grams 26.4 kcal
1 cup of sliced strawberries 166 grams 54 kcal
Total: 728 kcal
Evening Snack :
3 cups popcorn, air-popped 24 grams 93 kcal
Total: 93 kcal
Total: 2000 kcal
DAY
Breakfast :
1 bagel (3″ dia) – 57 grams 146 kcal
2 tbsp of low fat cream cheese 30 grams 60.2 kcal
1 cup of orange juice (freshly squeezed) – 248 grams 112 kcal
Total: 318.2 kcal
Morning Snack :
6 oz. fat free fruit yogurt – 170 grams 161 kcal
1 cups of whole strawberries 172.8 grams 69.2 kcal
Total: 230.2 kcal
Lunch :
3 oz. hamburger 95% lean meat / 5% fat, grilled or broiled 84 grams 146.1 kcal
2 tbsp of ketchup 2 x 15 grams 29.2 kcal
1 hamburger bun 120 kcal
tomato, sliced 61.5 grams 11 kcal
green pepper, sliced 74.6 grams 15 kcal
Total: 321.3 kcal
Afternoon Snack :
6 vanilla wafers 6 x 28 grams 168 kcal
1 cup of skim milk 245 grams 85 kcal
Total: 253 kcal
Dinner :
2 cups cooked pasta – 280 grams 366.8 kcal
4 oz. boiled shrimp 112 grams 154.6 kcal
2 tsp olive oil with garlic on pasta 8 grams 79.6 kcal
1 mixed green salad 36.7 kcal
3 tbsp of fat free dressing – 42 grams 19.8 kcal
1 cup of cooked green beans 125 grams 43.7 kcal
1 slice Italian bread 30 grams 81 kcal
Total: 782.2 kcal
Evening Snack :
3 cups of popcorn, air-popped 24 grams 93 kcal
Total: 93 kcal
Total: 2000 kcal
DAY
Breakfast :
2 slices French toast 2 x 65 grams 298 kcal
2 tsp butter or margarine 10 grams 71.6 kcal
1 cups of fresh blueberries 220 grams 126.6 kcal
1 cup of skim milk – 245 grams 85 kcal
Total: 581.2 kcal
Morning Snack :
1 orange large (3-1/16″ dia) 184 grams 86 kcal
Total: 86 kcal
Lunch :
1 cup of cottage cheese low fat, 1% milk fat 226 grams 163 kcal
1 mixed green salad – 36.7 kcal
1 tbsp fat free dressing – 14 grams – 6.6 kcal
1 whole wheat roll – (1 oz) or 28 grams 74 kcal
1 cup of skim milk – 245 grams 85 kcal
1 cup of sliced carrots 122 grams 50 kcal
Total: 415.3 kcal
Afternoon Snack :
1 oz. pretzels 28 grams 107 kcal
Total: 107 kcal
Dinner :
6 oz. grilled or broiled cod fish“ 168 grams 178.6 kcal
1 cups of rice noodles, cooked 264 grams 288 kcal
2 tsp butter or margarine 10 grams 71.6 kcal
1 cup of apple sauce 244 grams 105 kcal
1 cup of mixed vegetables 182 grams 118 kcal
Total: 761.2 kcal
Evening Snack :
1 cup of whole strawberries 144 grams 46.1 kcal
Total: 46.1 kcal
Total: 2000 kcal
See Also
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