2000 Calorie Meal Plan: Easy Meal Planning and Clean-eating Food List to Lose Weight or Eat Healthier

Sep 7 2021

2000 Calorie Meal Plan: Easy Meal Planning and Clean-eating Food List to Lose Weight or Eat Healthier

2000 calorie diet plan: to reduce weight or to eat better, includes meal planning tips and clean-eating suggestions.

The 2000 calorie meal plan is designed to help you lose weight. It is important to talk to a dietician before starting any low-calorie diet.

The Guidelines

2000 Calorie Diet Plan Guidelines

The 2000 calorie meal plan consists of a reduced caloric, whole-foods diet that is low in added sugar, refined carbs, and processed food. Please consult with a physician before beginning and do not continue if you have any other health concerns like diabetes or high blood pressure.

Meal planning and prepping your meals ahead of time will help reduce temptation and make eating healthy easier.

To improve your overall health, expand the meal plan to include a variety of foods. This ensures that you get enough vitamins and minerals from most food groups. A well-balanced meal plan should include lean proteins, whole grains, starchy vegetables, legumes, healthy fats, and non-starchy vegetables.

Your Weight Loss Goal

If you want to lose weight, you need a diet that contains fewer calories than your body needs. A great way to do this is by following a meal plan based around calorie counting.

The rate of weight loss depends on your caloric intake. To lose 1 pound per week, cut 500 calories from your daily food intake. For faster results, cut 1000 calories from your diet and add 30-60 minutes of exercise a few times a week. This will result in approximately 2 pounds of weight loss per week.

Always avoid crash dieting. An active adult male should not dump down to 1200 calories per day for example. This would eventually lead to loss of lean muscle and slow their metabolic rate.

The 2000 calorie diet can result in weight loss. Combine diet with regular exercise to see faster results. We have plenty of easy workout ideas that will fit within your schedule.

Your Caloric Needs

Determining how many calories you need a day will guide and help you reach your weight loss goals. Calorie requirements are based on your estimated metabolic rate, activity level and goal. Use this daily calorie calculator to find your starting point.

Sample Menu

Sample 2000 Calorie Diet Plan

The easy daily meal plan shows you exactly how to create quick, healthy menus in minutes. We show you how many calories and macronutrients are in each low-calorie recipe, so it’s easy to swap out items if you want to cut or add extra calories for an upcoming workout.

Here is the sample 2000 calorie diet.

Protein (g) Fat (g) Carbs (g) Calories
Meal 1: Breakfast: Cereal: Raisin Bran 19.32 5.14 87.38 434.27
1.1/2 cup -- Raisin Bran Cereal
1.1/2 cup -- Milk, 1%
Meal 2: Snack: Fruit: Grapes, red or green 1.09 0.24 27.33 104.19
1 cup -- Grapes, green or red
Meal 3: Lunch: Chicken and Rice 38.32 6.69 70.04 502.46
1 breast -- Chicken, breast, skinless
2 tablespoons -- Soy Sauce
1.1/2 cup -- Brown Rice
Meal 4: Snack: Fruit: Frozen Blackberries 1.78 0.65 23.66 96.64
1 cup -- Blackberries, frozen
Meal 5: Dinner: Beef Steaks Provencale 28.71 9.76 77.07 511.34
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 the 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 Butter 9.51 16.57 37.32 309.2

1 tbsp -- Peanut Butter
1 large (8" to 8-7/8" long) -- Banana
TOTAL 99.21 39.15 328.92 1984.35

Resources Coming Soon

New Menu Plans and Resources Coming Soon

♥ Calorie free cheats.

♥ Clean eating plans.

♥ Diet planner app.

♥ Low cholesterol plans.

♥ More low-calorie options.

Nutrition Journal.

Help Me

The Best Meal Plan App

Using the latest science and research, the team at changingshape.com offer plans developed by certified nutrition and fitness professionals that shape exercise and meal plans based on the specific calories and nutrients a body needs to achieve real results. Join the changingshape.com calorie counter app free today.


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