2000 Calorie Weight Loss Meal Plan


Congratulations on choosing to eat right! This 2000 Calorie Weight Loss 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 Weight Loss 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
  • Silk, Plain Soymilk, Original 1 cup, 1 serving
  • Morningstar Farms Breakfast Patties (original sausage), 2 patty
  • Oranges, 1 fruit (2-5/8" dia)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Lunch - 595 calories
  • Milk, nonfat, 1 cup
  • Tuna, Canned in Water, drained, 0.75 can
  • Raisins, 0.5 small box (1.5 oz)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, pita, whole-wheat, 0.5 pita, large (6-1/2" dia)
  • Mayonnaise, regular (mayo), 0.5 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
  • 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.

Day 2

  • Breakfast - 395 calories
  • Milk, nonfat, 1 cup
  • Cashew Butter, 1.5 tbsp
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • 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
  • 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
  • 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 3

  • Breakfast - 395 calories
  • Yogurt, plain, low fat, 0.5 cup (8 fl oz)
  • Walnuts, 0.75 oz
  • Blueberries, fresh, 0.75 cup
  • Wheat Bran Muffins, with raisins, 1 muffin, toaster
  • Regular Coffee, brewed from grounds, 1 cup (8 fl oz)
  • Lunch - 595 calories
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Ham, extra lean, (5% fat), 4 slice (6-1/4" x 4" x 1/16")
  • Peaches, fresh, 1 large (2-3/4" dia) (approx 2-1/2 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Bread, whole wheat (including toast) prepared from recipe, 1 slice, thin (3-3/4" x 5" x 3/8")
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • 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
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Cheese Crackers, 0.75 oz
  • Low fat cream cheese, 1 tbsp
  • Herbal Tea, 1 cup (8 fl oz)
  • Directions: Top one stalk of celery with peanut butter and the other with cream cheese.

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
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Cantaloupe, 2 wedge, large (1/8 of large melon)
  • Yellow Sweet Corn, Canned, 0.2 cup
  • Mashed Potatoes, 0.6 cup
  • Butter, unsalted, 1 pat (1" sq, 1/3" high)
  • Herbal Tea, 1 cup (8 fl oz)
  • 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
  • Turkey breast, sliced, oven roasted, luncheon meat, 4 ounce(s)
  • Asparagus, fresh, 5 spear, medium (5-1/4" to 7" long)
  • Whole-Wheat Crackers, 0.75 oz
  • Neufchatel Cheese, 0.5 oz
  • Directions: Wrap asparagus with thinly sliced turkey.

Day 5

  • 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
  • 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
  • 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
  • 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 6

  • Breakfast - 395 calories
  • Yogurt, Yoplait Light, Strawberry, 6 oz
  • Egg, fresh, whole, raw, 2 medium
  • Strawberries, fresh, 12 large (1-3/8" dia)
  • Kellogg's Eggo Lowfat Nutri-Grain Waffles, 1 waffle, round (4" dia) (include frozen)
  • I Can't Believe It's Not Butter, Original Buttery Spray, 5 sprays, 1 serving
  • 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
  • Hummus, 0.3 cup
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Celery, raw, 2 stalk, large (11"-12" long)
  • Baby Carrots, raw, 5 medium
  • Whole-Wheat Crackers, 1 oz
  • Peanut Butter, smooth style, with salt, 0.5 tbsp
  • Salsa, 0.13 cup
  • Directions: Assemble a "tasting plate" with a sliced apple, carrots and celery, and crackers. For dipping, serve salsa, hummus and peanut butter.
  • 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 7

  • 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
  • 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
  • Cottage Cheese, Nonfat, 0.75 cup (not packed)
  • Turkey, Ground turkey, 93% lean, 3 oz
  • Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)
  • Red Ripe Tomatoes, 4 slice, medium (1/4" thick)
  • Onions, raw, 4 slice, medium (1/8" thick)
  • Bread, reduced-calorie, wheat, 2 slice
  • Hellmann's , Light Mayonnaise, 1 Tbsp, 1 serving
  • Herbal Tea, 1 cup (8 fl oz)
  • 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)