2000 Calorie Specific Diet

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2000 Calorie Specific Diet

2000 Calorie Specific Diet:

For many people, 2000 calories is around the number of calories you should consume in a day. It isn’t too shocking to learn that four large orders of McDonald’s fries or two giant Chipotle burritos will fulfill your energy needs for the day, but even I’m surprised that just 2.27 Cinnabon cinnamon buns equals 2000 calories, or that seven assorted bagels have almost the same number of calories as seven glazed doughnuts.

Using healthy meal plans helps you stick within a daily calorie allotment and is often easier than counting calories. While eating 2,000 calories a day is suitable for healthy weight maintenance in many women, it could lead to weight loss in men.

The National Heart, Lung and Blood Institute suggests that 2,000-calorie diets are appropriate for sedentary women ages 19 to 30, moderately active women ages 19 to 50, active women over age 50 and sedentary men over age 50 — seeking healthy weight maintenance. Therefore, active men and women and men younger than age 51 will likely lose weight eating 2,000 calories a day.

Using healthy meal plans helps you meet daily nutrient needs and stick to a 2,000-calorie allotment. A USDA 2,000-calorie meal plan includes 2.5 cups of vegetables, 2 cups of fruits, 5.5 ounces from the protein foods group, 3 cups from the dairy group, 6 ounces of grains, 6 teaspoons from the oils group and 258 extra calories from foods of your choice.

2000 Calorie Specific Diet

 

  • Breakfast
    • 1 cup High Fibre Bran
    • 1 cup low fat milk
    • 2-3 Tbsp raw oat bran
    • 1/2 cup fruit salad
  • Morning Snack
    • 6 Pro-vita crackers
    • 30 g mozzarella cheese
    • 1 medium apple
  • Lunch
    • 2 slice rye bread
    • 90 g low fat cottage cheese
    • 1/4 tin tuna in brine
    • 1/4 avocado
    • 2 cups salad
    • 2 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat plain yogurt
    • 1 medium nectarine
    • small bunch grapes
    • 12 whole almonds
  • Dinner
    • 1 cup cooked rice
    • 2 grilled chicken kebabs (180 g)
    • 1/2 cup steamed green beans
    • 1 cup steamed cauliflower
    • 2 tsp olive oil for cooking
  • Breakfast
    • 2 slice pumpernickle
    • 2 boiled eggs
    • 1/2 grapefruit
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 3 walnut halves
    • 2 small bananas
  • Lunch
    • 1 cup whole corn kernels
    • 9 pilchards
    • 2 cups salad
    • 30 g reduced fat feta
    • 1 tsp olive oil
    • 7 medium olives
  • Afternoon Snack
    • 4 Ry-vita crackers
    • 1/2 avocado
    • 1 medium pear
  • Dinner
    • 1 cup cooked pasta
    • 200 g lean meatballs
    • pomodoro / tomato pasta sauce
    • 1-2 cups steamed mixed veg
    • 2 tsp olive oil for cooking
  • Breakfast
    • 1 cup low GI muesli
    • 1 cup low fat milk
    • 3/4 cup blueberries
  • Morning Snack
    • 5 dried apple rings
    • 2 tbsp mixed nuts
  • Lunch
    • 3/4 cup cooked couscous
    • 3 grilled skinless chicken legs
    • 2 cups salad
    • 7 medium olives
    • 2 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat plain yogurt
    • 1 small banana
    • 1 Tbsp raisins
  • Dinner Stir Fry
    • 1 cup cooked soba noodles
    • 300g grilled tofu
    • 1-2 cups stir fry veg
    • 1 tsp oil for cooking
  • Breakfast
    • 1/2 cup Pronutro Whole wheat
    • 1 cup low fat milk
    • 1 small banana
  • Morning Snack
    • 6 Finn Crisp crackers
    • 60 g ricotta cheese
    • 2 small kiwi fruit
  • Lunch
    • 2 slices low GI bread
    • 1/2 cup mixed beans
    • 9 slices smoked salmon
    • 30 g low fat smooth cottage cheese
    • 2 cups salad
    • 2 tsp olive oil and lemon juice
  • Afternoon Snack
    • small bunch grapes
    • 6 whole Brazil nuts
  • Dinner Stir Fry
    • 1/2 cup cooked rice
    • 180 g roast chicken skinless
    • 1 cup steamed broccoli
    • 1 cup baby tomatoes grilled
    • 2 tsp olive oil for cooking
  • Breakfast
    • 2 Ry-vita crackers
    • 2 eggs scrambled
    • 1 cup fresh fruit salad
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 2 cups papaya
    • 8 pecan nut halves
  • Lunch
    • 3/4 cup cooked quinoa
    • 1 1/2 cups cooked lentils
    • 30 g reduced fat feta
    • 1 cup grilled veg  OR 2 cups salad
    • 2 tsp olive oil + lemon juice
  • Afternoon Snack
    • 1 medium peach
    • 1 cup fresh veg sticks
    • 2 Tbsp hummus to dip
  • Dinner 
    • 2 corn on the cob
    • 300 g grilled lean steak
    • 1 cup wilted baby spinach
    • 1 steamed gem squash
    • 1 tsp olive oil for cooking
  • Breakfast
    • 1/2 cup Bran flakes
    • 1 cup fresh fruit salad
    • 175 ml low fat plain yogurt
    • 8 pecan nut halves,chopped
  • Morning Snack
    • 6 Pro-vita crackers
    • 1 boiled egg
    • 2 Tbsp hummus
  • Lunch
    • 1 medium sweet potato
    • 9 sardines
    • 1/4 avocado
    • 2 cups salad
    • 1 tsp olive oil
  • Afternoon Snack
    • 175 ml low fat yogurt
    • 2 small plums
    • 1 medium peach
  • Dinner 
    • 6 pieces fashion sandwich/
    • 8 pieces california rolls /
    • 8 pieces rainbow rolls
    • plus 2 portion sashimi equivalent to 2 palm-sizes
    • plus 1 small bowl steamed edemame in pods
  • Breakfast
    • 1 slice rye bread
    • 1/2 cup baked beans
    • 1 poached egg
    • 180 g poached haddock
    • 100 g fresh mango chopped
  • Morning Snack
    • 175 ml low fat plain yogurt
    • 1 Tbsp flaked almonds
    • 1 1/4 cup strawberries
  • Lunch
    • 1 cup cooked rice
    • 240 g grilled chicken skinless
    • 2 cups salad
    • 2 tsp olive oil
    • 1/4 avocado
  • Afternoon Snack
    • 3 cups air-popped popcorn
    • 7 medium olives
    • 5 pineapple slices
  • Dinner 
    • 6 baby potatoes
    • 150 g grilled / baked fish (2 palm sizes)
    • 1 cup blanched asparagus
    • 1 cup cooked baby marrow
    • 2 tsp oil for cooking

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