2000 Calorie No Fish Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie No Fish 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 Fish 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
  • Pork Sausage, 3 link (raw dimensions: 4" long x 7/8" dia), cooked
  • Orange Juice, 5 fl oz
  • Pancakes, 1 pancake (4" dia)
  • Lunch - 595 calories
  • Mozzarella Cheese, part skim milk, 1 oz
  • Peanut Butter, smooth style, with salt, 1.5 tbsp
  • Blueberries, fresh, 0.75 cup
  • Baby Carrots, raw, 5 medium
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Kraft Light Done Right Ranch Salad Dressing, 1 tbsp
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Spread peanut butter on both slices of bread, then top with berries (instead of jelly). Dip carrots in ranch, and serve with iced herbal tea and a string cheese.
  • Dinner - 650 calories
  • Milk, nonfat, 1 cup
  • Pork tenderloin, 3 oz
  • Applesauce, unsweetened, 0.75 cup
  • Sweet potato, cooked, baked in skin, without salt, 0.5 small
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • 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 2

  • 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
  • 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
  • Parmesan Cheese, grated, 3 tbsp
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Fruit Cocktail, 0.5 cup
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute onions and add pureed tomatoes and cook for sauce. Add browned ground turkey and mix. Top cooked spaghetti with sauce and top with Parmesan cheese.
  • Snack - 300 calories
  • Hard Boiled Egg, 1.5 large
  • Spinach, frozen, 0.5 cup
  • Whole-Wheat Crackers, 0.75 oz
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Lemon Juice, 1 fl oz

Day 3

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Orange Juice, 5 fl oz
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • 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
  • 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 4

  • 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
  • Milk, nonfat, 1 cup
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Sweet peppers (bell), 0.5 large (2-1/4 per lb, approx 3-3/4" long, 3" dia)
  • Flour Tortillas, 1 tortilla, medium (approx 6" dia)
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Directions: Spread hummus on tortilla, top with peppers, roll and enjoy!
  • 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
  • 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 5

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Yogurt, fruit, 1 container (5 oz)
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Cream of Wheat, regular, cooked with water, without salt, 0.75 cup
  • Directions: Prepare cereal with milk instead of water
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Butternut Squash Risotto with Greens, 1 serving
  • Pears, fresh, 0.5 pear, large (approx 2 per lb)
  • Broccoli, fresh, 2 spear (about 5" long)
  • Dinner Rolls, wheat, 1 roll (1 oz)
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • 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
  • 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
  • Milk, nonfat, 1 cup
  • Walnuts, 0.75 oz
  • Orange Juice, 5 fl oz
  • Instant, Quick, and Regular Oats Cereal, cooked with water, 0.75 cup, cooked
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • 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)
  • Potatoes, baked, flesh and skin, with salt, 0.5 potato (2-1/3" x 4-3/4")
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute raw, cubed potato in oil for a few minutes to brown. Add pureed tomatoes and simmer until potatoes are soft. Add garbanzo beans and heat. Dish up and top with shredded cheese.
  • 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
  • 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

Day 7

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Egg, fresh, whole, raw, 2 medium
  • Oranges, 1 fruit (2-5/8" dia)
  • Bagels, oat bran, 0.5 bagel (3-1/2" dia)
  • Lunch - 595 calories
  • Cheddar or Colby Cheese, Low Fat, 2 oz
  • Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari), 0.75 cup
  • Oranges, 1 fruit (2-5/8" dia)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • White Rice, long grain, cooked, 0.5 cup
  • Olive Oil, 1 1tsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Saute tofu and chopped onions and mix with cooked broccoli and rice and top with grated cheese.
  • Dinner - 650 calories
  • Parmesan Cheese, grated, 3 tbsp
  • Lentils, 0.6 cup
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Spaghetti, cooked without added salt (pasta), 0.5 cup
  • Olive Oil, 1 1tsp
  • Directions: Fully cook lentils until soft to add to pureed, seasoned and cooked tomatoes for 'meat' sauce.
  • Snack - 300 calories
  • Butternut Squash Risotto with Greens, 1 serving
  • Spinach, frozen, 0.5 cup
  • Brown Rice, long grain, 0.5 cup
  • Parmesan Cheese, grated, 1 tbsp
  • Directions: Mix spinach and rice into leftover risotto and heat to boost nutrition. Top with parmesan.