2000 Calorie Fat Burning Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie Fat Burning Meal Plan was designed for you by our nutrition experts to give you a week's worth of delicious and nutritious food that will help you reach your goals in a healthy way. We put in the time and research to ensure that these meal plans will keep you full and happy over the next week, and we've even linked to a few of our favorite recipes to make this whole process easier. (You'll be able to see the calorie totals to the right of each meal, in red.) Additionally, we've given you some guidance as to how big the portions should be for each food item. If you'd like to see more 2000 Calorie Fat Burning Meal Plans, track your food intake over time or get advice from our team of health experts, sign up for a FREE SparkPeople account in under a minute by clicking right here.

Day 1

  • Breakfast - 395 calories
  • Oikos Organic Greek Yogurt, Plain, 6 oz
  • Almonds, 0.25 cup, sliced
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Toast waffle, then top with Greek yogurt, sliced almonds and chopped pear. Serve with tea.
  • Lunch - 595 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Tilapia (3.5 oz or 99.2g), 6 oz
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Garlic-Spiked Broccoli and Mushrooms with Rosemary RECIPE, 0.5 serving
  • Couscous, 1 oz, dry, yields
  • Olive Oil, 1 1tsp
  • Lemon Juice, 1 fl oz
  • Directions: Drizzle tilapia with oil and lemon juice, then broil until flaky. Serve with pineapple and cottage cheese, garlic-spiked broccoli and mushrooms, and couscous.
  • Dinner - 650 calories
  • Cottage Cheese, 1% Milkfat, 0.5 cup (not packed)
  • Beans, navy, 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Bread, reduced-calorie, wheat, 2 slice
  • Olive Oil, 1 1tsp
  • Parmesan Cheese, grated, 1 tbsp
  • Pacific Natural Foods Organic Low Sodium Vegetable Broth, 1 cup, 1 serving
  • Directions: Saute vegetables in olive oil, then add drained and rinsed beans and broth. Heat, then serve with toast, and cottage cheese with peaches.
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)

Day 2

  • Breakfast - 395 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Southwestern Grilled Pork Tenderloin RECIPE, 1 serving
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Wild Rice, 0.6 cup
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Almonds, 0.25 cup, sliced
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp
  • Mrs. Dash (R) Original Blend, 0.25 tsp
  • Directions: Saute chicken in sesame oil until cooked, adding Mrs. Dash to taste. Add broccoli and onion and cook about 5 minutes. Top with sliced toasted almonds. Serve with brown rice, milk and pineapple.
  • Snack - 300 calories
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Salad Greens With Cranberry Vinaigrette, 0.5 serving
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Almonds, 6 almond

Day 3

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Hard Boiled Egg, 1.5 large
  • Tangerines, 2 small (2-1/4" dia)
  • MultiGrain Cheerios Cereal, 1 cup
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hummus, 0.3 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Dinner - 650 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Chickpeas (garbanzo beans), 0.5 cup
  • Watermelon, 1.25 cup, balls
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Spinach, frozen, 0.5 cup
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Heat chickpeas, mozzarella, spinach and sauce, and pour over cooked pasta. Top with Parmesan. Serve with watermelon.
  • Snack - 300 calories
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Lettuce, leaf salad, 2 cup, shredded
  • Cornbread, 0.6 piece
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Salsa, 0.13 cup
  • Directions: Mix salsa and ranch and pour over chicken and lettuce. Serve with cornbread.

Day 4

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Granola Bars, peanut butter, 1 bar
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Morning Star Garden Veggie Burger, 1 serving(s)
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cauliflower, raw, 0.5 cup
  • Nature's Own Whitewheat Hamburger Bun, 1 serving
  • Potato Chips, reduced fat, 0.75 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 300 calories
  • Beans, red kidney, 0.6 cup
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Canola Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 5

  • Breakfast - 395 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Hard Boiled Egg, 1.5 large
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Directions: Place cheese on flat tortilla with chopped hard boiled egg on top, heat in the microwave until slightly melted, wrap and eat.
  • Lunch - 595 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Hummus, 0.3 cup
  • Pineapple, fresh, 1.5 slice (3-1/2" dia x 3/4" thick)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 0.75 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Vegetarian Chili RECIPE, 1 serving
  • Fruit Cocktail, 0.5 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Saltine Crackers, unsalted (Saltines), 8 cracker
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Sour Cream, reduced fat, 2 tbsp
  • Snack - 300 calories
  • Beans, black, 0.6 cup
  • Red Ripe Tomatoes, 1 cup, chopped or sliced
  • Brown Rice, long grain, 0.5 cup
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup

Day 6

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Shredded Wheat Spoon Size Cereal, 0.6 cup (1 serving)
  • Herbal Tea, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Cucumber (with peel), 1 cup slices
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chicken Breast (cooked), no skin, roasted, 0.5 breast, bone and skin removed
  • Blueberries, fresh, 0.75 cup
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Couscous, 1 oz, dry, yields
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 300 calories
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Brown Rice, long grain, 0.5 cup
  • Sesame Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Directions: Saute tofu in sesame oil until crispy. Add broccoli and rice, and heat through. Drizzle with vinegar.

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Granola Bars, peanut butter, 1 bar
  • Lunch - 595 calories
  • American Cheese, 1 slice (1 oz)
  • Tuna, Canned in Water, drained, 0.75 can
  • Tangerines, 2 small (2-1/4" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Kraft Light Done Right Italian Salad Dressing, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Stuff tuna and cheese into baked potato and heat until melted. Top with salsa. Toss lettuce with dressing. Eat with tangerines.
  • Dinner - 650 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Chickpeas (garbanzo beans), 0.5 cup
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Sour Cream, reduced fat, 2 tbsp
  • Mrs. Dash (R) Garlic & Herb Seasoning Blend, 0.25 tsp
  • Directions: Mix the Mrs. Dash with the Sour Cream and blend with beans and chopped tomatoes and peppers, then fill pita with mixture.
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Roasted Beets RECIPE, 0.5 serving
  • Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp