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Changing Shape

2000 Calorie Diet Plan

Here is a sample diet menu for 2000 calories with six small meals a day.

Protein (g)Fat (g)Carbs (g)Calories
Meal 1: Breakfast: Cereal: Raisin Bran19.325.1487.38434.27

1.1/2 cup -- Raisin Bran Cereal
1.1/2 cup -- Milk, 1%

Meal 2: Snack: Fruit: Grapes, red or green1.090.2427.33104.19

1 cup -- Grapes, green or red

Meal 3: Lunch: Chicken and Rice38.326.6970.04502.46

1 breast -- Chicken, breast, skinless
2 tablespoons -- Soy Sauce
1.1/2 cup -- Brown Rice

Meal 4: Snack: Fruit: Frozen Blackberries 1.780.6523.6696.64

1 cup -- Blackberries, frozen

Meal 5: Dinner: Beef Steaks Provencale28.719.7677.07511.34

1/4 tsp -- Spices, pepper, black
1/4 tsp -- Salt, table
1/2 tsp -- Oil, olive, salad or cooking
2 large -- Squash, zucchini, baby, raw
4 cherry -- Tomatoes, red, ripe, raw, November thru May average
1 clove -- Garlic, raw
2 oz -- Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/4" fat, all grades, raw
1 oz -- Pasta, fresh-refrigerated, spinach, as purchased
1/2 tsp, leaves -- Spices, basil, dried
1/4 tbsp) -- Cheese, parmesan, grated
5 large -- Baby Carrots: Raw

Preparation Instruction:
Mix garlic, basil and pepper in a small bowl. Take half of the garlic mixture and add evenly into both sides of the cubed steak. Then, set steak aside.

Inside a large nonstick frying pan, add oil and turn heat to medium. Then, add tomatoes and zucchini to the pan. You should only cook for 1 minute, then remove the vegetables and sprinkle some cheese on them.

Turn heat to medium-high, then pan-broil steaks for 3 to 4 minutes. Turn the steak once. Season with salt and serve with vegetables and pasta or rice.

Meal 6: PM Snack: Fruit: Banana & Peanut Butter9.5116.5737.32309.2

1 tbsp -- Peanut Butter
1 large (8" to 8-7/8" long) -- Banana

Protein (g)Fat (g)Carbs (g)Calories

Matt, this is a wonderful diet plan. It is totally something I can manage. Easy, not a lot of cooking....awesome. I am really impressed and thankful. WOW. I can't believe a service like this exists on the internet. Thanks again. -- Silvia C

With the new eating regiment that I have been following, the weight is just melting off of me... I am losing inches, and weight. I have went down two pant sizes!!!! Thank you for the exercises... It is great!!! I feel better and have much more energy. -- Marcy H

Thanks for all the great information. I'm doing the meal plans that Changing Shape selects simply because it's easier for me to shop and less time-consuming to think of what to have, etc. when I can just go to the fridge and look up what I'm supposed to make for tomorrow. I'm having a great time with this program and my husband has actually noticed weight loss in me already! -- Stephanie T

Thank you for your response!  It's great actually having someone respond to my questions and having an online coach. I know this seems like a lot of demands, but I'm trying to be as honest with you and myself.  One thing I appreciate about your plan is that it provided me with an approximate timeline for when I can expect to be at my goal weight (if I stick to the plan), which is something that helps immensely, because it gave me a visual image of what I can look and feel like at that time next year.  I haven't had something like that provided to me since I was on the Jenny Craig program back in 1990. Okay, I think I've said enough.  :- Thank you for your help in my quest for good health and good food choices! -- Kelly Y

Thanks for the help thus far. I've been doing much, much better on my nutritional plan, consuming 6-7 smaller, well balanced meals/snacks a day. I weighed myself this morning and found that I had lost about 5 pounds. Thanks! -- Mark R

I am trying to be more conscious of what I eat. Lost 1.6 lbs this week. Have a long way to go. May not seem like a big deal, but it's a great first baby step. I thought of the 1.6 lbs as 6 sticks of butter that just came off my butt and thighs. NOT BAD!!! --Helena H

For a higher caloric plan that is just as easy to follow and free, click... 2200 Calorie Easy Diet Plan.

Plans For Women

Plans For Men

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Matthew Johnson (Google+) is a certified personal trainer, nutrition expert and an on-line fitness consultant that started ChangingShape.com back in 2001.

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