2000 Calorie Eating Well Plan

2000 Calorie Eating Well Plan

2000 Calorie Eating Well Plan:

Today, a healthful diet such as one low in calories or low in fat no longer means dull, tasteless eating. Nor does it mean complicated meal planning. Technology today, in the highly competitive food market, has resulted in the development of top quality, satisfying products. Nearly every food on the market, from milk to chocolate, has a healthful, tasty substitute. Those substitutions include low-fat, no-fat, sugar-free, and low-calorie versions. And, the new food labeling requirements make finding these products a snap.

Daily modifications of your diet can be simple, using lower fat and lower calorie foods and beverages, as well as changing cooking methods. It’s as easy as exchanging 2 percent milk for whole milk in your breakfast cereal, drinking a diet soda in place of a sugared soda at lunch, or enjoying steamed or boiled vegetables instead of fried or creamed vegetables at dinner. These simple substitutions help bring meals in line with the U.S. Dietary Guidelines for Americans.

Healthful changes in your daily routine are certain to become weekly preferences, then monthly, and before long . . . Listed below are menu suggestions that are easily adapted into your current diet and are sure to give you food for thought when planning your next meal.

These delicious meal plans were created by dietitians who won the Calorie Control Council’s Healthy Menu Contest. They average 2,000 calories a day* and are low in total fat and saturated fat. As you’ll soon see, 2,000 calories never tasted so good — and are so good for you!

 

2000 Calorie Eating Well Plan

  • Breakfast
    • 1 Cup 1% Milk
    • 1 Orange, medium
    • Cranberry Muesli
  • Morning Snack
    • 3 Apricots
  • Lunch
    • Herbed Lamb Chops with Greek Couscous Salad
    • 1 Cup Cantaloupe Melon
    • 1 Cup 1% Milk
    • 1 Whole-Wheat Roll
  • Afternoon Snack
    • 1 Ounce Dry Roasted Salted Peanuts
  • Dinner
    • 3/4 Cup Cooked Brown Rice
    • 3/4 Cup Steamed Green Beans
    • Turkey with Blueberry Pan Sauce
    • 1 Cup Tossed Salad Mix
    • 2 Tablespoons Vinegar & Oil Salad Dressing
    • 1 Piece Multi-Grain Bread
    • 3/4 Cup Nonfat Strawberry Frozen Yogurt
  • Breakfast
    • 1 Cup 1% Milk
    • 1 Banana, small
    • Blueberry-Maple Muffins
    • 1 Teaspoon Creamy Peanut Butter
  • Morning Snack
    • 1 Ounce Low Fat Cheddar Cheese
    • 2 Whole-Grain Rice Cake
  • Lunch
    • 1 Whole-Wheat Pita Bread, small
    • Quick Paella with Shrimp & Mussels
    • 1 Cup 1% Milk
    • 1 Pear, medium
  • Afternoon Snack
    • 2 Apricots
    • 1 Ounce Whole-Wheat Pretzel
  • Dinner
    • 3/4 Cup Cooked Couscous
    • 3/4 Cup Steamed Broccoli
    • 3 Ounces Lean Steak, broiled
    • 1 Cup Strawberries
    • Green Salad
  • Breakfast
    • 3/4 Cup Hot Oatmeal
    • 1 Cup 1% Milk
    • 1 Cup Blueberries
    • 1 Tablespoon Walnuts
  • Morning Snack
    • 6 Ounces Low Fat Vanilla Yogurt
  • Lunch
    • Prawns
    • 2/3 Cup Prepared Coleslaw
    • 1 Cup 1% Milk
    • 1 Nectarine, medium
  • Afternoon Snack
    • 1/4 Cup Salsa
    • 1 1/2 Ounces Baked Tortilla Chips
  • Dinner
    • One-Dish Chicken & Rice (Asopao de Pollo)
    • 1 Cup Tossed Salad Mix
    • 2 Tablespoons Low Calorie Caesar Salad Dressing
    • 1 Whole-Wheat Roll
    • Blueberry pie with Walnut Crust
  • Breakfast
    • Banana-Cocoa Soy Smoothie
  • Morning Snack
    • 6 Ounces Low Fat Vanilla Yogurt
    • 2 Tablespoons Muesli Cereal
  • Lunch
    • 1 Cup 1% Milk
    • Philly Cheese Steak Sandwich
    • 1 Kiwi
    • 1 pkt Sweet Potato Chips
  • Afternoon Snack
    • 1 Cup Blackberries
  • Dinner
    • 1 Whole-Wheat Roll
    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Vinegar & Oil Salad Dressing
    • Fresh Pomodoro Pasta, White Beans & Olives

1 Cup Honeydew Melon

  • Breakfast
    • 2 Scrambled Eggs
    • 1 Corn Tortilla
    • 2 Tablespoons Salsa
    • 1 Cup Grapefruit
    • 1 Cup 1% Milk
  • Morning Snack
    • 1 Plum
    • 1 Fruit & Nut Granola Bar
  • Lunch
    • Tuna Salad for Two
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Strawberries
  • Afternoon Snack
    • 1 Ounce Dry Roasted Salted Pistachio Nuts
  • Dinner
    • 3/4 Cup Roasted Butternut Squash
    • Black Bean Croquettes with Fresh Salsa
    • 4 Teaspoons Vinegar & Oil Salad Dressing
    • 1 Cup Tossed Salad Mix
    • 1 Dark Chocolate Chip Biscuit
  • Breakfast
    • 1 Cup 1% Milk
    • Blueberry-Ricotta Pancakes
    • 1/4 Cup Strawberries
  • Morning Snack
    • 1 Orange, medium
    • 1/2 Cup Nonfat Vanilla Yogurt
  • Lunch
    • Crispy Fish Sandwich with Pineapple Slaw
    • 1 Cup 1% Milk
    • 1 Cup Tossed Salad Mix
    • 4 Teaspoons Vinegar & Oil Salad Dressing
    • 1 Pear, medium
  • Afternoon Snack
    • 1 Ounce Almonds
  • Dinner
    • 1 Cup Steamed Cauliflower
    • Thai Chicken Satay with Spicy Peanut Sauce
    • 3/4 Cup Cooked Quinoa
    • 1 Cup Watermelon
  • Breakfast
    • 2 slices Bread
    • Yogurt
      • Breakfast
        • 1 Cup 1% Milk
        • 3/4 Cup Alpen Cereal
        • 1 Banana, small
      • Morning Snack
        • 6 Ounces Low Fat Vanilla Yogurt
        • 1/4 Cup Strawberries
      • Lunch
        • 1 Ounce Low Fat Cheddar Cheese
        • 3 Ounces Chicken Breast, Cooked Without Skin
        • 1 Whole-Wheat Roll
        • Bread & Tomato Salad
        • Rhubarb-Vanilla Compote
      • Afternoon Snack
        • 1 Ounce Whole-Wheat Pretzel
      • Dinner
        • 1 Cup Blueberries
        • 1 1/2 Cups Tossed Salad Mix
        • 2 Tablespoons Vinegar & Oil Salad Dressing
        • Grilled Salmon with Mustard & Herbs
        • 3/4 Cup Cooked Pearled Barley
    • 4 tbsp n Cottage cheese (LF/FF)
    • Sweetener x1
  • Morning Snack
    • x2 Any fresh
  • Lunch
    • ¾  cup couscous
    • Roast veg in balsamic vinegar
    •  ½ cup chickpeas
    • Avocado: 1/4 of  medium + olive 5ml
  • Afternoon Snack
    • 1 fresh Fruit
    • 300ml Sterie stumpie or Super M (any flavour)
  • Dinner
    • 1/2 cup Brown basmati rice
    •  ½ cup Spinach
    • Gem squash
    • 1 cup lentils mixed with rice
    • white sauce with spinach (use LF/FF milk and 5ml)

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