2000 Calorie Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie 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 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
  • Milk, nonfat, 1 cup
  • Hard Boiled Egg, 1.5 large
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Beans, black, 0.6 cup
  • Grapefruit, 1 fruit (3-3/4" dia)
  • Spinach, fresh, 2 cup
  • Brown Rice, long grain, 0.5 cup
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Heat black beans and premade brown rice. Add to tortilla, along with spinach, sour cream, avocado, salsa, and shredded cheese. Serve with a grapefruit.
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tuna, Canned in Water, drained, 0.75 can
  • Grapes, 18 grape, seedless
  • Mixed Vegetables, frozen, 0.1 package (10 oz)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Stuff baked potato with tuna and cheese; heat until cheese is melted, and top with sour cream. Serve with buttery vegetables and grapes.
  • Snack - 300 calories
  • Bologna, turkey, 2.5 slices
  • Cucumber (with peel), 1 cup slices
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Tea, brewed, 6 fl oz

Day 2

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Egg, fresh, whole, raw, 2 medium
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, black, 0.6 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Brown Rice, long grain, 0.5 cup
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Heat beans and rice, top with peppers, onions, salsa and sour cream. Serve with a banana and milk.
  • Snack - 300 calories
  • Vegetarian Chili RECIPE, 1 serving
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Brown Rice, long grain, 0.5 cup
  • Avocados, California (Haas), 0.13 fruit without skin and seeds
  • Directions: Mix rice into chili and heat. Top with onions and avocado.

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
  • Kraft Jello-o Brand Fat Free Pudding, Vanilla, 1 Serving
  • Hard Boiled Egg, 1.5 large
  • Grapes, 18 grape, seedless
  • Microwaved Summer Squash, 1 serving
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Chop hard boiled egg and mix with light mayo and Mrs dash lemon pepper seasoning.
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Beans, black, 0.6 cup
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Brown Rice, long grain, 0.5 cup
  • Sour Cream, reduced fat, 2 tbsp
  • Salsa, 0.13 cup
  • Directions: Heat beans and rice, top with peppers, onions, salsa and sour cream. Serve with a banana and milk.
  • 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
  • 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
  • Shrimp, cooked, 5 oz
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Spinach, fresh, 2 cup
  • Dinner Rolls, rye, 1 medium
  • Croutons, seasoned, 0.5 cup
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Tea, brewed, 6 fl oz
  • Dinner - 650 calories
  • American Cheese, 1 slice (1 oz)
  • Portobello Burgers RECIPE, 2 serving
  • Yogurt, fruit, 1 container (5 oz)
  • Oranges, 1 fruit (2-5/8" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Bread, reduced-calorie, wheat, 2 slice
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Snack - 300 calories
  • Hummus, 0.3 cup
  • Baby Carrots, raw, 5 medium
  • Whole Wheat Hard Pretzels, 1 oz
  • French's Sweet & Tangy Honey Mustard, 4 tsp

Day 5

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Hard Boiled Egg, 1.5 large
  • Banana, fresh, 0.5 large (8" to 8-7/8" long)
  • Corn Chex Cereal, 0.75 cup (1 serving)
  • Tea, brewed, 6 fl oz
  • 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
  • Milk, nonfat, 1 cup
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Applesauce, unsweetened, 0.75 cup
  • Romaine Lettuce (salad), 2 cup, shredded
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp
  • Snack - 300 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, fresh, 2 cup
  • Croutons, seasoned, 0.5 cup
  • Russian Salad Dressing, low calorie, 2 tbsp
  • Decaffeinated Coffee, 1 cup (8 fl oz)

Day 6

  • Breakfast - 395 calories
  • Swiss Cheese, 1 oz
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Apple juice, unsweetened, 4 fl oz
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Lunch - 595 calories
  • American Cheese, 1 slice (1 oz)
  • Tuna, Canned in Water, drained, 0.75 can
  • Grapes, 18 grape, seedless
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Mayonnaise, regular (mayo), 0.5 tbsp
  • Directions: Mix tuna, celery and mayonnaise together. Spread over bread and top with cheese. Broil until bread is toasted and cheese is melted. Serve with grapes.
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Egg, fresh, whole, raw, 2 medium
  • Broiled Tilapia Parmesan, 1 serving
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Spaghetti/Marinara Sauce (tomato sauce), 0.5 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Whole Wheat Spaghetti, cooked (pasta), 0.6 cup
  • Directions: Top spaghetti with sauce, feta, and poached eggs. Serve with tilapia, milk, broccoli and peaches.
  • Snack - 300 calories
  • Bologna, turkey, 2.5 slices
  • Cucumber (with peel), 1 cup slices
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Tea, brewed, 6 fl oz

Day 7

  • Breakfast - 395 calories
  • American Cheese, 1 slice (1 oz)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, reduced-calorie, wheat, 2 slice
  • Tea, brewed, 6 fl oz
  • Lunch - 595 calories
  • Swiss Cheese, 1 oz
  • Beans, black, 0.6 cup
  • Tangerines, 2 small (2-1/4" dia)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Wild Rice, 0.6 cup
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive 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
  • Hard Boiled Egg, 1.5 large
  • Cucumber (with peel), 1 cup slices
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • French's Sweet & Tangy Honey Mustard, 4 tsp