2000 Calorie No Eggs Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie No Eggs 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 No Eggs 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
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Lemon Juice, 1 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
  • Kraft Jello-o Brand Fat Free Pudding, Chocolate, 1 Serving
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Apple juice, unsweetened, 4 fl oz
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Rotini with Steamed Vegetables RECIPE, 0.5 serving
  • Olive Oil, 1 1tsp
  • Cider Vinegar, 1 tbsp
  • Snack - 300 calories
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Peas, edible-podded, raw, 12 pea pods
  • Bread, reduced-calorie, wheat, 2 slice
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Herbal Tea, 1 cup (8 fl oz)

Day 2

  • 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
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Flank Steak, 3 oz
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Green Beans (snap), 12 beans (4" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • 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
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Bagels, plain, 0.5 bagel (3-1/2" dia)
  • Lemon Juice, 1 fl oz
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Beans, pinto, 0.6 cup
  • Applesauce, unsweetened, 0.75 cup
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Directions: Cook and chop broccoli and prepare pinto beans as necessary to top baked potato.
  • Dinner - 650 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Flank Steak, 3 oz
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Green Beans (snap), 12 beans (4" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Decaffeinated Coffee, 1 cup (8 fl oz)
  • Snack - 300 calories
  • Almonds, 0.25 cup, sliced
  • Peas, edible-podded, raw, 12 pea pods
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp

Day 4

  • Breakfast - 395 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • 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
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Romaine Lettuce (salad), 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 tbsp

Day 5

  • 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
  • Feta Cheese, 1.5 oz
  • Atlantic Salmon (fish) (.5 filet option = 198g), 2.5 oz
  • Grapes, 18 grape, seedless
  • Romaine Lettuce (salad), 2 cup, shredded
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Olive Oil, 1 1tsp
  • Balsamic Vinegar, 1 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
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Canola Oil, 1 1tsp
  • Mrs. Dash (R) Lemon Pepper Seasoning Blend, 0.25 tsp
  • Directions: Prepare beans as indicated, heat, mix with corn and sauteed chopped onions, add to tortilla and fold.

Day 6

  • Breakfast - 395 calories
  • Cream Cheese, 2 tbsp
  • Almonds, 0.25 cup, sliced
  • Raisins, 0.5 small box (1.5 oz)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Tea, brewed, 6 fl oz
  • 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
  • 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
  • Hard Salami, 3 slice (3-1/8" dia x 1/16" thick)
  • Peas, edible-podded, raw, 12 pea pods
  • Bread, reduced-calorie, wheat, 2 slice
  • French's Sweet & Tangy Honey Mustard, 4 tsp
  • Herbal Tea, 1 cup (8 fl oz)

Day 7

  • Breakfast - 395 calories
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Bacon, pork, microwaved, 4 medium slices, cooked (raw product packed 20/lb)
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Baked Potato, with skin, 0.5 medium (2-1/4" to 3-1/4" dia.)
  • Sour Cream, reduced fat, 2 tbsp
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • Dinner - 650 calories
  • Vanilla Frozen Yogurt, 0.5 cup
  • Vegan Lentil Burgers, 1 serving
  • Almonds, 0.25 cup, sliced
  • Grapes, 18 grape, seedless
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Romaine Lettuce (salad), 2 cup, shredded
  • Bread, italian, 2 slice, medium
  • Smart Balance Buttery Spread, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top Lentil burger with tomatoes and spread and enjoy on Italian bread.
  • 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