Home » 2000 Calorie Diet: Menu Food Lists and Meal Plan 2022

2000 Calorie Diet: Menu Food Lists and Meal Plan 2022

2000 Calorie Diet

2000 Calorie Diet: Menu Food Lists and Meal Plan 2022

A 2000 calorie diet is very adequate, effective, healthy, the most recommended, both to lose weight, and to maintain optimal health, and ideal weight, it is very easy to carry, and it is not considered strict. It is only required to balance all the main nutrients (fats, carbohydrates, proteins) and distribute the calories properly, choosing rich, natural and nutritious foods.

Benefits of a 2000 calorie diet:

  • If you eat a Diet  with this amount of calories per day, it will help both to lose weight, if you do intense physical activity, or to maintain your current weight.
  • It is ideal to take as part of a healthy lifestyle
  • You can eat foods from all groups, prevailing fruits, vegetables, lean meats, cereals, substituting foods rich in saturated fat.
  • A goal of losing weight can be easily achieved, although this weight reduction is more conservative, that is, it is possible to lose kilos in a more relaxed way, one kilo per week (depending on the physical activity that is carried out) which is recommended by The experts.
  • It is advisable as part of a weight maintenance plan
  • A 2,000 calorie diet is a safe plan or regimen without risk to health
2000 calorie diet - sample dish
2000 Calorie Diet

See also:

  • Daily calories
  • Low calorie dinners
  • Low calorie salads

Examples of menus for a 2000 calorie diet:

It is advisable to have 5 meal times, three complete with two snacks or refreshments

Example 1 of a 2000 calorie diet menu

BREAKFAST:

  • a cup of cooked oatmeal with a glass of skim milk
  • a bowl of fruit or fruits: strawberries, blackberries, raspberries, papaya, cantaloupe, or apple
  • Tea or coffee to taste without sugar (recommended)

OR

  • Two scrambled eggs with or without the yolk, cooked with very little oil
  • A slice of whole wheat or rye bread
  • A glass of natural fruit juice: grapefruit, orange, carrot, orange or it can be combined
  • Tea or coffee

SNACK 1:

  • A piece of fresh fruit, options: pear, plums, peaches, apple, grapes, blackberries etc.
  • 7 almonds

MEAL:

  • 1 Portion of chicken breast (200 grams) or fish (200 grams) roasted or cooked with herbs
  • Garnish of steamed vegetables (chayote, pumpkin, corn, broccoli) carrot or fresh green salad dressed with vinaigrette
  • A cup of brown rice or soup with lentils, beans, etc.
  • Fruit water
  • Bread or tortilla (maximum two pieces)

Tip: This type of diet or plan is very open, having the possibility to choose or create your own menu but that is cooked with little fat, steamed, roasted, in stew, etc. and preferably choosing vegetables, whole grains and lean meat.

SNACK 2:

  • Jelly or cucumber and grated carrot with lemon
  • Wholegrain crackers or a cup of fresh fruit

DINNER:

  • Fresh salad with tuna and mustard

OR

  • Whole wheat sandwich with turkey breast and salad

It can be accompanied with fruit such as grapefruit

Tea to taste

Example 2 of a 2000 calorie diet menu

BREAKFAST:

  • A cup of whole grain cereal with a cup of skim or low-fat milk Can be served with half a cup of sliced ​​strawberries
  • Tea or coffee

SNACK 1:

  • A small pear
  • Two glasses of unsweetened fruit water preferably

MEAL:

  • A plate of fresh vegetable salad: with lettuce, celery, pepper, onion, cucumber … Garnished with lemon or with a little vinaigrette
  • A bowl of cooked spaghetti, garnish with tomato sauce
  • Two medium meatballs of lean beef
  • A small apple
  • A glass of iced green tea

SNACK 2:

  • A cup of grapes
  • Water

DINNER:

  • Two slices of whole wheat toast with fresh cheese or cottage cheese
  • A serving of steamed vegetables, cauliflower, carrot, broccoli, with a little salt and spices
  • A medium grapefruit
  • Tea (to taste) without sugar

Example 3 of a 2000 calorie diet menu

BREAKFAST:

  • 2 medium whole wheat pancakes
  • Accompany with natural fruit jam or honey
  • A glass of skim milk
  • One piece or slices of fruit: melon, strawberry, papaya or blackberry, banana, you can choose a little of various fruits

SNACK 1:

  • 7 almonds
  • A cup of blackberries or red berries

MEAL:

  • A bowl of corn or vegetable cream
  • A salad with a can of tuna in water dressed with a tablespoon of mayonnaise and with lettuce, tomato, avocado, celery, onion or corn.
  • Accompany with salty or whole grain crackers
  • A piece of apple or pear
  • Iced tea or fruit water (unsweetened)

SNACK 2:

  • A serving of gelatin (a small plate)
  • A cup of blackberries, blueberries, or strawberries

DINNER:

  • A salad of lettuce, tomato, cucumber, peppers, dressed with a little vinaigrette and spices, served with slices of ham or turkey breast, add pieces of fresh cheese
  • A medium grapefruit
  • Tea (to taste) without sugar

Practically everyone can do a 2000 calorie diet , since it does not represent a risk, in addition to being very flexible in general, being able to consume foods from all groups. But, if you suffer from any type of metabolic disease, or important such as diabetes, hypothyroidism, cardiovascular diseases, you should consult your doctor or nutrition expert, to make the adjustments that are required in terms of food or the amount of calories, in addition suggesting the best  Diets   Exercising daily and drinking water is essential. Some of the suggested foods also help burn calories. 

The 2000 calorie weight-reduction plan plan limits an individual’s every day consumption of meals to 2000 energy. That is virtually near the traditional quantity of energy an individual consumes in a day.

2000 Calorie Diet: Menu Food Lists and Meal Plan 2022

However the distinction between a 2000 calorie weight-reduction plan plan and a standard on a regular basis consuming is that the 2000 energy from a weight-reduction plan plan come mainly from fruits, greens, nuts and different dietary meals stuff relatively than from meals that include saturated fat. should consist of whole, unprocessed foods and be rich in fruits, vegetables, protein, whole grains, and healthy fats.

Following the 2000 calorie weight-reduction plan will maintain you hale, wholesome, energetic and brisk. With this 2000 calorie meal plan, your odds of lowering your weight and sustaining it on the desired stage is extra as a result of you do not have to fret about adjusting energy and meals stuffs after the burden is misplaced.

Towards regular conceptions, a nutritious diet like this can be very tasty and so sticking to the weight-reduction plan plan is not going to be a troublesome process in any respect. Consequently all of the items these are required to attain a wholesome weight reduction and to keep up an ideal physique form fall into their locations appropriately with the 200 calorie weight-reduction plan plan.

Pattern 2000 calorie weight-reduction plan plans:

Normally phrases, a 2000 calorie weight-reduction plan plan will be made up utilizing 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 bean group.

This involves round six ounces of grains, two and a half cups of greens, two cups of fruits, 5 and half ounces of meat and beans, three cups of milk and 6 tea spoons stuffed with oil. In a 2000 calorie meat plan, you must restrict the sugar consumption, keep away from trans fat, eat a lot of entire grains, restrict the consumption of saturated fat by consuming mono-unsaturated and poly-unsaturated fat.

Furthermore round 20% to 35% of your calorie consumption per day ought to come from dairy merchandise. Now we are going to take a look at two easy, tasty 2000 calorie weight-reduction plan plans which will provide you with an thought of how the precise weight-reduction plan have to be framed.

Pattern Food regimen 1: 2000 Calorie Diet

Breakfast:

Two scrambled eggs, two slices of bacon, two slices of entire wheat grain toast, a single cup of skimmed milk and one serving of jam and preserves will make the perfect breakfast for a 2000 calorie weight-reduction plan plan.

Morning Snack: 2000 Calorie Diet

The morning snack will be something of your alternative however the whole calorie content material of your morning snack needs to be round 100 energy.

Lunch:

You’ll be able to dine on something you want so long as the entire calorie rely for lunch comes round 450 energy. Three crunchy tacos could be a wonderful alternative for lunch.

Afternoon Snack: 2000 Calorie Diet

Take pleasure in any dairy product for a day snack. Low fats cottage cheese, low fats cheese and low fats yoghurt are a couple of solutions. Only a regulate the calorie content material in order that it doesn’t exceed 110 energy.

Dinner:

Three ounces of steak (oven roasted, grilled or pan roasted), a small baked potato, margarine, half a cup of beans (baked), entire grain bread and a combined salad product of lettuce or spinach with a bit lemon, a desk spoon of shredded cheese, a slice of tomato and cucumber and a 60 calorie salad dressing of your alternative.

Bedtime Snack: 2000 Calorie Diet

You’ll be able to have a bedtime snack of a cup of skimmed milk blended with half a cup of strawberries.

Pattern Food regimen 2: 2000 Calorie Diet

Breakfast: (570 energy)

Omelet from three egg whites and one yolk with chopped onions and garlic, two slices of entire wheat bread with jam, pure fat-free yogurt and a small piece of fruit. This may make up the mouth watering breakfast for a 2000 calorie weight-reduction plan plan.

Lunch: (530 energy)

Lunch includes of rooster pasta salad, 4 tablespoons of entire wheat pasta and fruit juice price 90 energy.

Snack: (200 energy) 2000 Calorie Diet

Two slices of malt loaf with a skinny smear of butter.

Dinner: (800 energy) 2000 Calorie Diet

Chili Con Carne, salad with gentle dressing, and one small low-fat fruit trifle.

Regardless of the weight-reduction plan you observe just remember to drink a lot of fluids. Water is the most suitable choice to maintain your physique hydrated. You may also drink liberal quantities of inexperienced tea and different zero calorie drinks. All the time say a strict no for alcohol, coke and even weight-reduction plan coke.

Ingesting lots of calorie much less fluids cleanses your physique of all toxins and it retains your physique’s metabolism ticking. This 2000 calorie weight-reduction plan plan doesn’t provide very low energy like different weight-reduction plan plans and therefore are significantly reliable to observe.

However it’s at all times secure to seek the advice of along with your physician or dietician and inform them about your weight-reduction plan plans and get their approval of the identical earlier than you begin along with your weight-reduction plan. This may put your thoughts comfortable as you can be positive that you’re headed on the appropriate path. Glad Weight-reduction plan!

Can you lose weight on a 2000 calorie diet?

Image result for 2000 calorie diet
2000 Calorie Diet

Following a 2,000-calorie diet may help some people lose weight. Its effectiveness for this purpose depends on your age, gender, height, weight, activity level, and weight loss goals. It’s important to note that weight loss is much more complicated than simply reducing your calorie intake.

Does the average person use 2000 calories a day?

To lose a pound, you need to have a good idea of how many calories you burn (use for energy) on an average day. According to the U.S. Department of Health and Human Services, the average adult woman expends roughly 1,600 to 2,400 calories per day, and the average adult man uses 2,000 to 3,000 calories per day.

What are the daily values for a 2000 calorie diet?

Daily value is how much of a nutrient you should consume each day based on a 2,000 calorie diet.

How to use daily value to make healthier choices

  • Fiber: at least 28g per day.
  • Vitamin D: At least 20mcg per day.
  • Calcium: At least 1300mg per day.
  • Iron: At least 18mg per day.
  • Potassium: At least 4700mg per day.

What weight is a 2000 calorie diet based on?

A mathematically simple 2,000 calorie-a-day diet was chosen so that consumers could easily calculate the Daily Values needed for their own diets. This is the amount of total calories per day that a moderately active adult female (weighing approximately 132 pounds) would need to maintain her weight.

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2000 Calorie Diet