Because everyone’s body and lifestyle is different, people have different calorie needs. Serve with 12 corn tortilla chips. Drizzle over 2 cups air-popped popcorn. You may be able to find more information about this and similar content at, What You Can (and Can't) Eat on the Paleo Diet, Lessons From Raising A Child With A Peanut Allergy, What a Nutritionist Really Thinks About Noom, 5 Swaps to Make the Next Time You're Craving Sugar, What Is a No-Sugar Diet? Stir in 1 tablespoon balsamic vinegar, 1 tablespoon grated Parmesan cheese, and 1 tablespoon pine nuts. This nutritionist-designed 2,000-calorie meal plan takes the guesswork out of eating right and makes grocery shopping and meal prepping a breeze. Get the recipe for Caribbean Chicken Thighs ». … Does ‘Calories in vs. Calories out’ Really Matter? A 2,000-calorie diet meets the needs of most adults. Top with 1 tablespoon peanut butter, 2 teaspoons strawberry fruit spread, 2 tablespoons granola. Looking for a different calorie level? Top with 1 tablespoon of dry roasted sunflower seeds. Serve with ½ sliced cucumber tossed with 2 teaspoons Italian vinaigrette. Drizzle over 3/4 cup cooked quinoa, ½ cup low-sodium canned chickpeas, ¼ cup shredded or chopped carrots, ½ cup diced beets, and 1 cup baby spinach. Can a 2,000-calorie diet aid weight loss? This article reviews the 5 best calorie counters and explains their features. Slice 1 whole-wheat pita in half. Meal Planning Guide 2000 Calorie This Meal Planning Guide is based on the Exchange System, which groups foods into categories such as starches, fruits, vegetables, milk, meats and meat substitutes, and fats. This simple 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Here’s a simple but accurate calorie calculator that shows exactly how many calories you should eat to lose or maintain weight. If your looking for a 2000 calorie meal plan you have found it. If you've ever tried to lose weight, you've likely heard of the somewhat controversial “calories in versus calories out” concept. Here’s a healthy 5-day sample meal plan with approximately 2,000 calories per day. This number is based on the estimated nutritional needs of most adults and used for meal-planning purposes according to the 2015–2020 Dietary Guidelines (1). How to Lose Weight Fast: 3 Simple Steps, Based on Science. Homemade stuffing is ridiculously easy to make, but there are a few things you can do that would ruin a perfectly good stuffing. Grab a Sargento Balanced Breaks snack pack, which has natural sharp cheddar cheese with cashews and cherry-juice-infused dried cranberries. Drizzle over 1-1/2 cups cooked whole-wheat spaghetti, 8 cooked shrimp, and 1 cup baby spinach and toss well. Read about the 3-step plan, along with other science-backed weight loss tips, here. The weight loss industry is full of myths. © 2005-2020 Healthline Media a Red Ventures Company. Serve topped with 1 sliced banana, 1 slice cooked bacon, crumbled, and 1 tablespoon maple syrup. Top with 1/3 cup fresh or thawed frozen raspberries. A balanced, healthy diet should consist of a variety of whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, legumes, whole grains, and healthy fats. Each meal contains approximately 500 calories and each snack about 250 calories (16). Due to these daily values, consumers can compare, for example, amounts of sodium and saturated fat in a given food to the maximum daily recommended levels. Everything you need for a delicious feast. A Nutritionist Explains, This Is How Much Sugar You Can Eat Per Day, Day 1 First Snack: Chocolate-Banana Softserve, Day 1 Lunch: Salmon-Avocado Salad Sandwich, Day 1 Dinner: Cheesy Tex-Mex Stuffed Chicken, Day 2 First Snack: Honey Roasted Pistachios, Day 2 Lunch: Falafel Burger Sandwich with Feta-Yogurt Sauce, Day 2 Dinner: Grilled Moroccan Steak with Carrots, Day 3 Second Snack: Mediterranean Olives and Cheese, Day 4 Breakfast: High-Protein Cereal with Berries, Day 4 First Snack: Maple Almond Baked Apple, Day 4 Lunch: Panera BBQ Chicken Flatbread, Day 4 Second Snack: Black Bean Salsa and Chips, Day 4 Dinner: Chimichurri Strip Steak Salad, Day 5 Breakfast: Everything Avocado Toast, Day 5 First Snack: Peanut Butter/Chocolate Oat Bar, Day 5 Lunch: Pear and Cheddar Cheese Sandwich, Day 5 Second Snack: Waffle with Raspberries, Day 5 Dinner: Seared Coconut-Lime Chicken with Snap-Pea Slaw, Day 6 Breakfast: Banana Bacon French Toast, Day 6 First Snack: Celery Sticks with Sunflower Nut Butter, Day 6 Second Snack: Southwestern Veggie Soup with Crackers, Day 6 Dinner: Pomegranate Honey-Glazed Chicken and Acorn Squash, Day 7 Lunch: Smothered Balsamic Sweet Potato, Day 7 Second Snack: Sargento Cheese and Nuts Snack, Day 7 Dinner: Sauteed Shrimp on Black Bean Salad. Why 2,000 calories are often considered standard. For example, if you reduce your daily calorie intake from 2,500 to 2,000, you should lose 1 pound (0.45 kg) in 1 week, as 3,500 calories (500 calories saved over 7 days) is the approximate number of calories in 1 pound of body fat (9, 10). Whisk 2 tablespoons feta crumbles into ¼ cup 2% plain Greek yogurt and drizzle over pita tops. If you make a purchase using the links included, we may earn commission. Optional: Sprinkle on a few pumpkin seeds and raisins. Additionally, individuals who are in periods of growth, such as pregnant women and teenagers, often need more than the standard 2,000 calories per day. Most weight loss methods are unproven and ineffective. Also, it’s possible to find similar meals similar when dining out. Choose from a 12-ounce unsweetened low-fat latte, 8 ounces of low-fat milk or juice, or even a 5-ounce glass of wine or a 12-ounce beer. A healthy grab-and-go option from Panera: It's got smoked, pulled chicken, onions, two kinds of cheese, baby spinach, and cilantro. But what is it exactly? One serving in a group is called an “exchange.” Sprinkle 1 hard cooked egg with Cajun seasoning. With a little planning and preparation, achieving a nutritious diet can be easy. This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. This article explains the benefits and…, You may often hear about a balanced diet. Top with 1 egg fried in 1 teaspoon olive oil and Everything Bagel seasoning to taste. Depending on activity level, it’s estimated that adult women require 1,600–2,400 calories per day, compared with 2,000–3,000 calories for adult men (1). Add a cup of quinoa on the side. Spoon over 1 baked sweet potato. It’s important to eat a variety of whole, unprocessed foods — not only to meet your nutritional needs but also to achieve and maintain a healthy weight and promote optimal health. Mix ¼ cup low-sodium canned black beans with ¼ cup salsa. Serve with 12 Wheat Thins. Here are the top 12 biggest lies, myths and misconceptions about weight loss. Sesame oil, ginger, and lime season this easy dish. This nutritionist-designed 2,000-calorie meal plan takes the guesswork out of eating right and makes grocery shopping and meal prepping a breeze. 2,000-calorie diets are considered standard for most adults, as this number is considered adequate to meet most people’s energy and nutrient needs. Puree 1 frozen banana (cut into chunks) in a food processor or blender with a dash nutmeg until creamy, about 3 minutes. Other factors that affect weight loss include your environment, socioeconomic factors, and even your gut bacteria (5, 6). You’ll eat three tasty meals and two filling snacks every day. This simple 3-step plan can help you lose weight fast. 7-Day Diet Meal Plan to Lose Weight: 2,000 Calories. This is great a great meal plan if you are looking to gain lean muscle and cut unwanted fat. Top each muffin half with 1 chopped dried fig and 2 teaspoons chopped walnuts. Why trust us? The perfect diet consists of 5 … this link is to an external site that may or may not meet accessibility guidelines.