Although low-calorie diets may promise rapid weight loss, they are guaranteed to leave you hungry, low on energy, and likely deficient in many important nutrients. Depending on your unique needs, a 2,000-calorie meal plan may be a more sustainable approach, providing you with all the nutrients you need while working toward sustainable and safe weight loss goals.
You may notice that nutrition labels on packaged foods base their recommended supplements on a 2,000-calorie diet, but that doesn’t mean everyone needs 2,000 calories every day. That said, this amount is right in the middle for the majority of adults to maintain a healthy weight.
Read on to find out if a 2,000 calorie meal plan is the right fit for your weight loss goals and get a sample day of meals, complete with recipes, to help you get started.
Who is a 2,000-calorie meal plan safe for?
Although your exact calorie needs depend on a number of factors, including your current weight, gender, activity level and age, Dietary Guidelines for Americans has average calorie needs based on gender and age to help you get started.
- Adults aged 31 to 59: Most women need 1,600 to 2,200 calories per day, while men need 2,200 to 3,000 calories.
- Younger adults aged 19 to 30: Caloric needs are higher, with women needing 1,800 to 2,400 calories daily and men needing 2,200 to 3,000 calories.
This means that a 2,000-calorie diet may be appropriate for many men and women, although you may need a little more or a little less based on your unique needs and activity level.
FAMILY: What a nutritious 1,500 calorie day looks like
How to determine a safe calorie deficit for weight loss
To lose weight, you need to be in a calorie deficit, which means you burn more calories than you eat. This can be achieved by eating less, increasing physical activity or a combination of both.
Research suggests that for most people, reduce calorie intake (or combining reduced intake with increased energy expenditure) by 300 to 600 calories per day can result in weight loss of about 0.5 to 1 pound per week.
When determining your own calorie deficit, consider the recommended daily calorie ranges from the Dietary Guidelines for Americans. Consuming too few calories can make it difficult to meet your nutritional needs and is not recommended. If you are unsure of the right approach, consult a registered dietitian or doctor to come up with a safe and sustainable weight loss plan.
FAMILY: What a nutritious 1,200 calorie day looks like
In this 2,000-calorie meal plan
- Breakfast (489 calories): Easy Turkey-Sweet Potato Breakfast Hash (422 calories) and a sliced peach (67 calories)
- Morning snack (183 calories): Chocolate Coconut Banana Smoothie
- Lunch (517 calories): Veggie Tuna Melt (347 calories), Butternut Squash Soup (150 calories) and Baby Carrots (20 calories)
- Afternoon snack (225 calories): Fat-free Greek yogurt (5 oz) with raspberries (½ cup) and chopped walnuts (½ oz)
- Dinner (586 calories): Butter-baked salmon and asparagus
Breakfast
Aim for a breakfast of between 400 and 500 calories.
Try breakfast:
- Easy Turkey-Sweet Potato Breakfast Hash (422 calories)
- A peach, sliced (67 calories)
Although this 489-calorie breakfast fits into a 2,000-calorie diet, its combination of protein and fiber will help you feel full and satisfied. The dish features sautéed sweet potatoes and green peppers mixed with turkey sausage and eggs, providing 26 grams of protein along with a balance of healthy fats and complex carbohydrates.
Finishing off your breakfast with a juicy peach is the perfect dessert, providing 2 grams of fiber and 13% of the daily value (DV) of vitamin C.
Other breakfast ideas:
- Healthier Denver Omelet and 1 slice of sourdough toast (468 calories)
- Oatmeal with peanut butter and banana and two chicken sausage links (480 calories)
- Scrambled eggs with salmon, asparagus and goat cheese and a banana (433 calories)
FAMILY: 20 Healthy Weight Loss Breakfast Recipes for Busy Mornings
Morning talk
Aim for a snack between 150 and 250 calories.
Examples of snacks: Chocolate Coconut Banana Smoothie (183 calories)
Smoothies are a convenient mid-morning snack that helps curb hunger and increase your daily nutrient intake. This chocolate coconut banana smoothie comes in at under 200 calories and tastes like dessert, while offering the benefits of probiotics and protein from Greek yogurt, as well as fiber and potassium from the banana.
FAMILY: 25 Best Ever Smoothies for Weight Loss
Lunch
Aim for a lunch between 450 and 550 calories.
Example of lunch:
- Veggie Tuna Melt (347 calories)
- Butternut Squash Soup (150 calories)
- 2 ounces baby carrots (20 calories)
A typical tuna sandwich gets a nutritional upgrade with the addition of chickpeas, peppers, onions and celery. In addition, we have replaced the mayonnaise with a combination of Greek yogurt and Dijon mustard. Paired with butternut squash soup and a handful of baby carrots, this meal is incredibly filling and nutritious, adding 517 calories to your day. In addition, it is a great source of vitamins A and C and rich in fiber from squash and chickpeas.
If you eat lunch from home or are short on time, you can easily make a big batch of the tuna salad and soup on the weekend to eat for lunches throughout the week.
Other lunch ideas:
- Veggie and Chicken Loaded Calzone and a glass of 1% milk (501 calories)
- Caprese Sandwich and Baked Fries (490 calories)
- Grilled Caesar salad with a cup grapes (472 calories)
FAMILY: 80 Healthy Lunch Ideas for Weight Loss
Afternoon talk
Use this snack to end your day. Include anywhere from 150 to 300 calories to help you reach your goal.
Examples of snacks: A container of 5 oz fat-free Greek yogurt with ½ cup raspberry and ½ ounce chopped walnuts (225 calories)
A yogurt parfait is the perfect afternoon snack to tide you over until dinner and help you meet your calorie, protein and fiber goals for the day. Greek yogurt is rich in protein and probiotics, while raspberries offer a fiber-rich fruit alternative. Add some chopped walnuts on top for a boost of omega-3 fatty acids and a satisfying crunch!
FAMILY: I tried the 6 healthiest Greek yogurts and the best were pure, lush and creamy
Dinner
Aim for a dinner between 500 and 600 calories for dinner.
Example of dinner: Butter-baked salmon and asparagus (586 calories)
End your 2,000-calorie day with a simple butter-baked salmon and asparagus pan meal. Although this meal is higher in fat, it is rich in the omega-3 fatty acids DHA and EPAwhich has a positive impact on inflammation, cholesterol, blood pressure and insulin resistance. Plus, the healthy fats in this meal are incredibly satisfying, helping to keep you full throughout the evening instead of reaching for a late-night snack.
Other dinner ideas:
- Honey Mustard Glazed Salmon with Roasted Asparagus and Crispy Rosemary Potatoes (520 calories)
- Grilled flank steak with Chimichurri and a hot corn tortilla (500 calories)
- Herb Roasted Chicken with Root Vegetables and Parmesan Roasted Broccoli (520 calories)
FAMILY: How many calories should you eat at dinner to lose weight?
Total calories: 2,000
2,000 (489 breakfast + 183 snack + 517 lunch + 225 snack + 586 dinner)
Final thoughts
A 2,000-calorie diet can be effective for weight maintenance or weight loss, but it’s important to understand your own calorie needs to achieve your goals. This 2,000 calorie meal plan is an example of what a nutritious day might look like, including three meals and two snacks. For personalized guidance, consult a doctor or dietitian to develop a healthy and sustainable weight loss plan.
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