Menu for 2000 calories per day: weekly meal plan

The essence and principles of the 2000 calorie per day diet

For normal functioning, the human body needs energy, which comes from food.
Dietary restrictions lead to a calorie deficit, as a result of which fat burning processes are activated. The 2000 kcal diet is designed to maintain good physical shape or slowly, gradually get rid of extra pounds.

Since such a nutrition plan includes replacing harmful foods with healthy ones, it has a positive effect not only on weight indicators, but also on the functioning of the digestive system, heart, blood vessels, and endocrine glands.

Is it possible to lose weight with this diet?

For normal functioning of the body, an average of 2000 kcal per day is required. But energy needs depend on many factors, including physical activity level, age, height, weight, and gender. For a man, 2000 kcal is too little, so such a diet will lead to weight loss.

For a woman, consuming this amount of calories can lead to weight gain.

Why 2000 calories is often considered the standard

Although nutrient needs vary by individual, 2,000 kcal per day is often considered the standard.

This number is based on the estimated nutrient needs of most adults and is used for dietary planning purposes according to the 2015–2020 Dietary Guidelines. ().

Additionally, this amount is used as a guide to create food label recommendations ().

In fact, all food labels include the phrase: “Percent Daily Values ​​are based on a 2,000-calorie diet. Your daily values ​​may be higher or lower depending on your calorie needs" ().

These daily values ​​allow consumers to compare, for example, the amount of sodium and saturated fat in a given product with the maximum daily recommended levels.

Why are calorie needs different?

Calories provide your body with the energy it needs to stay alive ().

Because everyone's body and lifestyle are different, people have different calorie needs.

Depending on activity level, adult women are estimated to need 1,600–2,400 calories per day, compared to 2,000–3,000 calories for adult men ().

However, calorie needs vary greatly, with some people needing more or less than 2,000 calories per day.

Additionally, people who are in a period of growth, such as pregnant women and teenagers, often need more than 2,000 standard calories per day.

When the number of calories you burn exceeds the amount you consume, you become in a calorie deficit, which can lead to weight loss.

Conversely, you may gain weight if you consume more calories than you burn. Weight maintenance occurs when the number of calories you eat and the calories you burn are equal.

Therefore, depending on your weight goals and activity level, the appropriate number of calories you should consume varies.

Summary:

The average adult needs about 2,000 calories per day. However, individual calorie recommendations depend on many factors, such as your body size, gender, exercise level, target weight, and overall health.

Rules for creating a diet

When switching to a new diet plan, it is recommended to follow simple rules:

1. The daily amount of food should be divided into 3 main meals and 2-3 snacks. This will help relieve stress on the digestive organs.
2. Before breakfast, it is recommended to drink a glass of warm water (you can add a little lemon juice and honey).
3. Physical activity will help improve your body. It doesn't have to be going to the gym. Long walks in the fresh air, yoga, and dancing are suitable.
4. You should drink at least 2 liters of water per day.

When switching to a new diet plan, you need to drink a lot of water.

Authorized Products

The basis of the menu should be:

• cereals and grain products;
• vegetables (cabbage, zucchini, tomatoes, cucumbers, broccoli, leafy crops, pumpkin, potatoes in small quantities);
• fruits;
• lean meats (poultry fillet, beef, rabbit, veal, lamb);
• dairy products (milk, kefir, fermented baked milk, cottage cheese, yogurt, natural yogurt);
• low-fat seafood and fish;
• eggs;
• nuts and seeds (pine, almonds, hazelnuts, sunflower and pumpkin);
• legumes (in small quantities);
• vegetable oils.

Prohibited Products

It is necessary to minimize or completely eliminate from the diet such foods as:

• sugar, sweets, chocolate, marmalade, marshmallows;
• baked goods made from white flour;
• fast food (hot dogs, French fries, greasy spicy pizza);
• fried foods;
• fatty meats and seafood;
• sausages and sausages;
• canned food;
• semi-finished products;
• carbonated drinks, alcohol and energy drinks.

You need to minimize your sugar intake.

These products contain almost no useful substances, but they saturate the body with simple sugars and harmful lipids, which contribute to the development of obesity and health problems.

Calorie calculator

Before selecting the calorie content of the diet, it is worth calculating the body’s energy needs using the formula:

• for men: (10*weight in kg) + (6.25*height in cm) - (5*age in years) + 5;
• for women: (10* weight in kg) + (6.25*height in cm) - (5*age) - 161.

The formula will give you the number of calories your body burns at rest.

If you work physically or exercise regularly, the body's energy needs increase.

When composing your diet, you need to monitor not only the energy value of foods, but also the balance of nutrients. The daily amount of food should consist of 30% proteins, 40-45% carbohydrates and 25-30% healthy lipids.

Recommendations and contraindications

Time to take stock. Kudos to you for deciding to lose weight and live an active, healthy life. Plus, you'll be surprised at the huge benefits you'll get from taking care of your body. Start with a 2000 kcal diet, and then follow an individually designed nutrition plan and training program after visiting a doctor or nutritionist. Have a nice day!

Necessary actions before starting the diet

You can make the transition to a new power system easier by following the recommendations:

1. Buy a kitchen scale. To calculate calories, it is important to check the weight of the foods you eat.
2. Keep a food diary and write down all the meals you eat.
3. Weigh yourself, measure your volume, take a photo of your body. This will make it possible to monitor changes.
4. For 2-3 weeks, try not to eat out or always take snacks/lunch with you in a plastic container. During a party or dinner at a restaurant, it is difficult to monitor the calorie content and quality of food.
5. Make a menu for the week and eat according to your schedule.

To make the transition to a new food system easier, buy scales.

Sample menu for 1 day for 2000 kilocalories

You can create a daily menu yourself, guided by your own capabilities and culinary preferences. It might look like this.

Breakfast (468 kcal)

In the morning you can eat:

• oatmeal (dry weight - 50 g), prepared with milk (fat content - no more than 2.5%);
• 1 boiled egg;
• 15-20 g of raisins (it is better to soak them in water for several hours before eating).

Oatmeal is one of the healthiest cereals for the body.

First snack (296 kcal)

Lunch may consist of:

• 1 whole grain toast with 50 g boiled chicken fillet;
• 1 medium tomato;
• 30 g hard cheese;
• 1 orange.

Lunch (523 kcal)

Lunch is the main meal. In the menu you can include:

• 450 ml vegetable soup (potatoes, tomatoes, onions, carrots);
• brown rice cooked in water (dry grain weight - 50 g);
• 100 baked meat.

Vegetable soup has a positive effect on metabolic processes.

Second snack (252 kcal)

An afternoon snack may consist of:

• 150-200 g of cottage cheese (fat content no more than 5%);
• 100 g fresh raspberries or strawberries.

Dinner (317 kcal)

An evening meal might look like this:

• 200 g carp fillet baked in foil;
• 200 g of boiled potato salad, sauerkraut, beets and carrots.

Nighttime snack (144 kcal)

If you feel hungry after dinner, you can drink 1 tbsp. (250 ml) low-fat kefir or natural yogurt.

Sample menu for three days at 2000 kcal per day

The first day's diet might look like this:

• in the morning: 250 g of buckwheat with 50 g of grated hard cheese, salad of 1 grated carrot and sweet pepper, 250 ml of Greek yogurt;
• lunch: 150 g cottage cheese, 1 apple;
• daily meal: 400 ml cabbage soup, 2 steamed cutlets, 2 stewed potatoes with green peas;
• snack: 200 g fruit salad;
• evening: 200 g durum wheat pasta with minced beef, grilled vegetables (carrots, eggplant, peppers).

Buckwheat is a valuable cereal product that contains protein.
The next day you can eat:

• after waking up: 3 egg omelette with cottage cheese and spinach, 150 g of sauerkraut;
• snack: 1 tbsp. fermented baked milk, 1 pear;
• lunch: 200 g baked fish fillet, 200 g boiled rice with stewed vegetables;
• afternoon snack: 1 medium avocado;
• dinner: 150 g fried green beans, 200 g baked turkey fillet, 1 tomato.

The 3rd day menu could be like this:

• breakfast: 200 g oatmeal with 1 tsp. honey and 100 g of fresh berries, 2 hard-boiled eggs;
• lunch: ½ tbsp. yogurt, fruit salad;
• main meal: 200 g veal baked in foil, 2 boiled potatoes, Greek salad;
• snack: 1 tbsp. curdled milk, 1 banana;
• evening: 150 g of rice with stewed carrots, 250 g of minced chicken casserole, cauliflower and zucchini.

1600-1800 calories

Products for 1 day

Oatmeal with cottage cheese and berries:

• Oatmeal – 50 g
• Water – 100 ml
• Egg – 1 pc.
• Coconut oil – 3 g
• Cottage cheese 0-2% – 70 g
• Berries – 50 g
• Sweetener - to taste

Mix oatmeal with water, egg, sweetener and oil. Bake the pancake on both sides. Place cottage cheese and berries on one half and cover with the other half of the pancake.

Toast with avocado and lightly salted trout:

• Whole grain bread – 40 g
• Avocado – 50 g
• Lightly salted trout – 60 g

White fish stewed with vegetables, brown rice:

• White fish fillet – 150 g (300 g for 2 times)
• Lemon juice - to taste
• Onion – 30 g (60 g for 2 times)
• Carrots – 30 g (60 g for 2 times)
• Tomato sauce – 100 ml (200 ml for 2 times)
• Greens - to taste
• Rice – 20 g (40 g for 2 times)

Boil the rice, marinate the fish in lemon juice and leave for 30 minutes. Place the fish in the pan, grated carrots and onions on top. Pour tomato sauce over everything, add a little water and simmer until done.

• Second portion of fish with rice

Ryazhenka soufflé:

• Ryazhenka 2.5% – 200 ml
• Sweetener - to taste
• Cocoa - to taste
• Coconut flakes – 3 g
• Gelatin – 7 g
• Water – 35 ml

Dilute gelatin with warm water until dissolved. Mix fermented baked milk with sweetener and cocoa, add gelatin and mix thoroughly. Leave in the refrigerator until hardened.

Salad with boiled beef:

• Beef – 120 g
• Arugula - to taste
• Cherry tomatoes – 50 g
• Sesame – 3 g
• Olive oil – 15 g
• Soy sauce – 1 tbsp. l.

Sample menu for 5 days

When creating a diet, it is advisable to constantly change foods and not eat the same food every day, so that the body receives the maximum amount of different nutrients and vitamins.

Day 1

The menu could be like this:

• after sleep: 200 g of pancakes with raisins, 100 g of low-fat cottage cheese;
• snack: a handful of strawberries, 2 bananas;
• lunch: 250 ml of lean borscht, 200 g of cod stewed with carrots and onions, 200 g of brown rice, 300 g of fresh vegetable salad;
• afternoon snack: 3 apricots, 1 tbsp. fermented baked milk;
• for the evening: 400 g of stewed cabbage with mushrooms, 100 g of chicken liver.

Pancakes with raisins are a very tasty dish.

Day 2

Diet example:

• in the morning: 200 g buckwheat, 250 g grated carrots stewed with sour cream, ½ tbsp. yogurt, 50 g low-fat cheese;
• lunch: 2 apples, rye bread sandwich with cheese;
• in the afternoon: 250 ml cabbage soup, 450 stewed vegetables (zucchini, potatoes, green peas), 2 steam cutlets;
• snack: 1 peach, 1 tbsp. kefir;
• evening: 150 g macaroni and cheese, 250 g grilled vegetables, 250 g fruit salad.

Day 3

Daily diet:

• in the morning: 200 g of omelet with low-fat cheese, milk, spinach, 200 g of cabbage salad;
• snack: 300 g low-fat cottage cheese with fresh herbs;
• lunch: 250 g fish soup, 100 g baked chicken, 400 g stewed cauliflower, 1 kiwi;
• afternoon snack: 2 pears, 1 tbsp. curdled milk;
• in the evening: 200 g of eggplant stewed with mushrooms and tomatoes, 150 g of boiled beans, 200 g of cherry jelly.

Omelette with cheese is a valuable nutritious product.

Day 4

Menu example:

• in the morning: 200 g of oatmeal with a handful of dried fruits, a sandwich with cheese;
• second breakfast: 100 g plums, 200 ml yogurt;
• in the afternoon: a portion of lean pickle soup, 200 g of turkey baked with potatoes and prunes, 200 g of vegetable salad;
• snack: 300 g watermelon, 50 g cottage cheese;
• evening: 200 g grilled squid fillet, 200 g vegetables with rice.

Day 5

The diet could be like this:

• breakfast: 50 g of muesli, poured over 1 tbsp. milk, a handful of nuts;
• snack: ½ tbsp. yogurt, 200 g fruit salad;
• afternoon: 250 g of mushroom cream soup, 200 g of boiled potatoes, 300 g of trout baked with broccoli;
• afternoon snack: 200 g fresh berries, 1 tbsp. kefir;
• in the evening: 150 g of pasta, 200 g of boiled green beans, 100 g of cottage cheese with a handful of berries.

Cream of mushroom soup is low in calories.

1400-1600 calories

Products for 1 day

Oatmeal with cottage cheese and berries:

• Oatmeal – 50 g
• Water – 100 ml
• Egg – 1 pc.
• Coconut oil – 3 g
• Cottage cheese 0-2% – 70 g
• Berries – 50 g
• Sweetener - to taste

Mix oatmeal with water, egg, sweetener and oil. Bake the pancake on both sides. Place cottage cheese and berries on one half and cover with the other half of the pancake.

Toast with avocado and lightly salted trout:

• Whole grain bread – 20 g
• Avocado – 50 g
• Lightly salted trout – 30 g

White fish stewed with vegetables, brown rice:

• White fish fillet – 150 g (300 g for 2 times)
• Lemon juice - to taste
• Onion – 30 g (60 g for 2 times)
• Carrots – 30 g (60 g for 2 times)
• Tomato sauce – 100 ml (200 ml for 2 times)
• Greens - to taste
• Rice – 20 g (40 g for 2 times)

Boil the rice, marinate the fish in lemon juice and leave for 30 minutes. Place the fish in the pan, grated carrots and onions on top. Pour tomato sauce over everything, add a little water and simmer until done.

• Second portion of fish with rice

Ryazhenka soufflé:

• Ryazhenka 2.5% – 200 ml
• Sweetener - to taste
• Cocoa - to taste
• Coconut flakes – 3 g
• Gelatin – 7 g
• Water – 35 ml

Dilute gelatin with warm water until dissolved. Mix fermented baked milk with sweetener and cocoa, add gelatin and mix thoroughly. Leave in the refrigerator until hardened.

Salad with boiled beef:

• Beef – 100 g
• Arugula - to taste
• Cherry tomatoes – 50 g
• Sesame – 3 g
• Olive oil – 5 g
• Soy sauce – 1 tbsp. l.

7-day diet plan for 2000 kcal with recipes for weight loss

The diet for a week can consist of different dishes.

Monday

The nutrition plan could be like this:

• morning: 200 g boiled sweet potato, steam omelette (2 eggs, 30 g spinach, 30 g champignons);
• lunch: apple, peanut butter sandwich;
• afternoon: tuna pita bread (1/4 avocado, 1 pita bread, 150 g canned tuna, 1 onion, 1 tbsp cream cheese);
• snack: fruit salad (100 g grapes, ½ orange, 50 g hard cheese);
• evening: 140 g baked salmon, 100 g brown rice, grilled vegetables (asparagus, eggplant).

Peanut butter is rich in protein and nutrients.

Tuesday

The menu might look like this:

• in the morning: banana toast (toast 2 slices of whole grain bread, spread with almond paste, top with chopped banana, sprinkle with cinnamon);
• second breakfast: protein smoothie (40 g protein powder, a handful of blueberries, 200 ml milk, hemp seeds);
• afternoon: tuna and avocado salad (70 g tomatoes, 100 g leafy vegetables, ½ avocado, 150 g tuna), burrito with boiled beans and brown rice;
• afternoon snack: 1 fresh carrot, cut into sticks, 2 tbsp. hummus;
• evening: 150 g baked chicken, 80 g rice, 200 g boiled broccoli.

Wednesday

Approximate diet:

• breakfast: yogurt parfait (200 g natural yogurt, 30 g muesli, 80 g strawberries and blueberries each);
• snack: 2 peaches;
• afternoon: tofu noodles (130 g rice noodles, 150 g tofu, 1 tbsp peanut butter);
• snack: protein bar;
• for the evening: fish taco (200 g baked cod, 3 corn tortillas, ½ avocado).

Fish taco - delicious Mexican flatbread.

Thursday

Meal plan for Thursday:

• breakfast: 3 egg omelet, 2 tomatoes, ham sandwich;
• lunch: toast with honey;
• in the afternoon: 250 ml of pea soup (without potatoes), 150 g of boiled potatoes, 200 g of lean fish;
• snack: sandwich with cheese;
• evening: 300 g vegetable salad, 150 g meatballs in tomato sauce.

Friday

Menu for the day:

• morning: protein toast (2 slices of rye bread, 1 fried egg, ½ avocado);
• snack: 1 tbsp. natural yoghurt, 100 g fresh strawberries;
• lunch: vegetable salad, baked chicken with quinoa (150 g chicken fillet, 90 g quinoa);
• afternoon snack: a handful of almonds, 20 g of dark chocolate;
• for the evening: chili (stew 120 g tomatoes, 100 g pumpkin pulp, ½ onion, 130 g beans, 70 g corn).

Vegetable salad should definitely be included in the daily menu.

Saturday

On this day you can eat:

• in the morning: 3 hard-boiled eggs, 50 g of nuts, 100 g of tomato and pepper salad;
• snack: 1 tbsp. yogurt, a handful of dried fruits;
• afternoon: 250 ml chicken broth with rice noodles, beef with vegetables (100 g meat, 2 tomatoes, 100 g beans);
• afternoon snack: 150 g cottage cheese, 50 g nuts, 1 tsp. honey;
• for the evening: 300 g of vegetable stew (100 g of chicken fillet, tomatoes, sweet peppers, eggplant).

Sunday

Sunday Meal Plan:

• after waking up: oatmeal (60 g oatmeal, 20 g dried cherries, 1 tbsp each of flax and hemp seeds;
• second breakfast: vegetables with sauce (2 fresh carrots, ½ bell pepper, 4 tbsp guacamole);
• afternoon: grilled vegetables with cheese (60 g sweet pepper, 50 g zucchini, 1 tortilla, 100 g mozzarella);
• snack: ½ banana, 180 g chia seed pudding;
• dinner: shrimp pasta (50 g pasta, 170 g shrimp, 80 g green peas, 2 tbsp pesto, grated parmesan.

Chia seed pudding is a storehouse of healthy amino acids.

1000-1400 calories

Products for day 2

Salad roll:

• Brown rice – 20 g
• Cucumber – 30 g
• Avocado – 30 g
• Creamy curd cheese – 30 g
• Lightly salted trout – 50 g
• Soy sauce – 1 tbsp.

Boil rice, chop avocado, cucumber and fish. Layer: rice, cheese, cucumber, avocado and fish. Drizzle with soy sauce.

• CHEAT MIL

Minced chicken baked with zucchini and cheese, buckwheat:

• Zucchini – 150 g (300 g for 2 times)
• Chicken fillet – 100 g (200 g for 2 times)
• Onion – 30 g (60 g for 2 times)
• Carrots – 30 g (60 g for 2 times)
• Cheese – 10 g (20 g for 2 times)
• Buckwheat – 30 g (60 g for 2 times)

Make minced meat from the fillet, add chopped onions and carrots, mix and add salt.

Cut the zucchini into thick rings, remove the core, and add the minced meat. Bake in the oven for 20-25 minutes. 5 minutes before ready, sprinkle with cheese.

• Second portion of zucchini with buckwheat

• Ryazhenka – 150 ml

Salad with red fish:

• Red fish (pink salmon, chum salmon, trout) – 100 g
• Dwarf corn – 5 pcs.
• Quail eggs – 3 pcs.
• Cucumber – 100 g
• Sour cream 20% – 30 ml

Boil the dwarf corn. Boil the fish, separate from the bones and cut into pieces. Boil the eggs, chop the cucumber. Mix everything and season with sour cream.

Reviews and results

Alexey, 27 years old, Ryazan: “I used the diet to get rid of excess weight.
In 2 months I lost 5 kg. At the same time, the body contour has improved. I didn’t feel hungry at all, I always ate enough. It was difficult to give up fried meat and carbonated drinks, but during the diet I got used to PN nutrition, and the craving for unhealthy foods disappeared.” Marina, 32 years old, Yekaterinburg: “The 2000 kcal diet was needed to build muscle. I included protein foods in my diet and almost completely eliminated carbohydrates. The first few days were difficult, because... the abundance of proteins caused constipation and abdominal pain. Therefore, I started eating bran in the morning (about 2 tbsp). Digestion has improved. In 6 weeks, the body “dried out”, the muscles became more prominent.”

Summarize

• A 2,000 calorie per day diet meets the needs of most adults.
• However, individual needs vary depending on your age, gender, weight, height, activity level and target body weight.
• As with any healthy diet, the 2,000-calorie diet should include whole, unprocessed foods such as fresh fruits and vegetables, protein, and healthy fats.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: How to lose weight

About the author: Anastasia Sheveleva

Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.

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