2000 Calorie Diet Menu and Meal Plan
The 2000 calorie diet plan limits a person’s daily food intake to 2000 calories. This is almost the normal amount of calories a person consumes in a day. But the difference between a 2000-calorie diet plan and a regular daily diet is that a diet plan’s 2000 calories come primarily from fruits, vegetables, nuts, and other nutritious foods, rather than foods that contain saturated fats. Following the 2000 calorie diet keeps you healthy, energetic and alert. With this 2000 calorie meal plan, your chances of reducing your weight and keeping it at the desired level are greater because you don’t have to worry about adjusting calories and food after you lose the weight. Contrary to popular belief, such a healthy diet can also be very tasty, so sticking to the diet plan is not that difficult. Thus, in the 200-calorie diet plan, all the building blocks needed for healthy weight loss and maintaining a perfect body shape find their place.
Examples of 2000 calorie diet plans:
In general, a 2000-calorie diet plan can be assembled using two servings from the fruit group, seven servings from the grain group, eight servings from the vegetable group, three servings from the dairy group, and eight servings from the meat and beans group. That equates to about 180 grams of grain, 2.5 cups of vegetables, 2 cups of fruit, 5.5 ounces of meat and beans, 3 cups of milk, and 6 teaspoons of oil. In a 2000-calorie meat plan, you should limit sugar intake, avoid trans fats, eat lots of whole grains, and limit saturated fat intake by eating monounsaturated and polyunsaturated fats. Also, about 20% to 35% of your daily caloric intake should come from dairy products. Now we’re going to look at two simple, tasty 2000 calorie diet plans that will give you an idea of how the actual diet needs to be designed.
Sample diet 1:
Two scrambled eggs, two slices of bacon, two slices of whole wheat toast, a cup of skim milk, and a serving of jam and jam make the ideal breakfast for a 2,000 calorie diet plan.
The morning snack can be anything, but the total calorie content of your morning snack should be about 100 calories.
You can eat whatever you want as long as the total calorie count for lunch is around 450 calories. Three crispy tacos would be an excellent choice for lunch.
Enjoy any dairy product for an afternoon snack. Low-fat cottage cheese, low-fat cheese, and low-fat yogurt are some suggestions. Just keep an eye on the calorie count so it doesn’t exceed 110 calories.
Three ounces of steak (oven roasted, grilled, or pan fried), one small baked potato, margarine, 1/2 cup beans (baked), whole wheat bread, and a tossed salad of lettuce or spinach with a little lemon, one tablespoon grated cheese, one Slice of tomato and cucumber and your choice of 60-calorie salad dressing.
You can have a bedtime snack of one cup of skim milk with half a cup of strawberries.
Sample diet 2:
Breakfast: (570 calories)
Three egg whites and one yolk omelette with chopped onion and garlic, two slices of wholemeal bread with jam, plain yogurt without fat and a small piece of fruit. This will make up the delicious breakfast for a 2000 calorie diet plan.
Lunch: (530 calories)
Lunch consists of chicken pasta salad, four tablespoons of whole wheat pasta, and 90-calorie fruit juice.
Snack: (200 calories)
Two slices of malt bread with a thin layer of butter.
Dinner: (800 calories)
Chili con carne salad with light dressing and a small low-fat fruit trifle.
Regardless of the diet you follow, make sure you’re drinking plenty of fluids. Water is the best option to keep your body hydrated. You can also drink plenty of green tea and other non-caloric beverages. Always say strictly no to alcohol, cola and even diet cola. Drinking plenty of low-calorie fluids cleanses your body of all toxins and keeps your body’s metabolism running.
This 2000 calorie diet plan is not very low in calories like other diet plans, making it very reliable to follow. But it’s always safe to consult your doctor or nutritionist and let them know about your diet plans and get their approval before beginning your diet. This will give you peace of mind knowing you are on the right track. Happy dieting!
Thanks to Jack Kern