Diet Plan

Is 2000 Calorie Meal Plan Worthy for Weight Loss

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Are you looking for something exciting? Here we are with our 2000 calorie meal plan. This 2000 calorie meal plan is specially planned to aid you in feeling energized and satisfied so you can lose a healthy one to two pounds per week.

Lose weight, eat well, and feel great with this simple weight-loss diet plan. This easy 2000 calorie meal plan is designed to fulfill your needs and give you a perfect mind and body. Highlighting the best food items for weight loss, the high protein, high fiber foods in this meal plan would aid with weight loss by making you feel fuller for longer.

Must Read: 1600 Calorie Meal Plan

If you’re just beginning off with weight loss, this 2000 calorie meal plan is a great way to start. Once you get comfortable with this calorie slot, you could gradually limit your calories hundred calories at a time) to get nearer to that 2-pound weight loss per week. The calorie totals are mentioned next to each meal, so you could quickly swipe things in and out as you see fit. Pair this healthy meal plan with daily exercise, and you’re on track to lose one to two pounds per week, the healthy way.

How to Meal Prep Your Week of Meals:

  • Make a pack of the Baked Nut Banana oatmeal cups for breakfast on Days one through three. Freeze any leftovers.
  • Meal prep a batch of the Lime Chipotle Cauliflower Taco Bowls to have for lunch on Days two through five.
  • Hardly boil four eggs for snacks on Days 2, 4, 5, and 6.

According to the Food and Drug Administration (FDA), the middle of 1800-2000 calories per day is regarded as the standard level nutritionally recommended on food labels. Although, this is because it usually fulfills the energy and nutritional levels of healthy and active individuals. Moreover, this level could be elevated or lowered according to the individual’s lifestyle and physical needs, such as age, gender, height, weight, and physical activities.

For instance, according to the Dietary Guidelines for Americans, women above age 60 generally need fewer calories and are primarily required to consume around 1600–1800 calories per day to regulate their weight.

Is Your 2000 Calories Meal Plan Heart Healthy?

For some people, a 2000 calorie meal plan helps stabilize a healthy weight, while others gain or lose weight. Although ensuring the meal plan within 1800-2000 calories is also heart-healthy is significant.

Must Read: 3000 Calorie Meal Plan

People at risk of chronic conditions, unhealthy weight gain, and other health conditions such as diabetes, high blood pressure, and nutritional deficiencies require a balanced diet of 2000 calories covering all essential food groups. The fundamental steps to decrease the hazard of heart diseases, backed by research, include consuming healthy, exercising more, maintaining a healthy weight per your body, and keeping in check your bad habits such as smoking, drinking, and poor sleep habits. 

2000 calorie meal plan
2000 calorie meal plan

One Week Heart-Healthy 2000 Calorie Meal Plan

The following meal plan envelopes all features of a heart-healthy diet, including 2000 calories per day. Additionally, it follows the American heart association’s suggested salt, sugar, and saturated fats limits.

The meal plan consists of whole grains, fiber-rich vegetables and fruits, lean proteins, and heart-healthy fats such as avocado, olive oil, minimal salt to put down the sodium, and lots of herbs and spices.

Day 1 

Breakfast (403 calories)

Avocado Egg Toast

  • Toast one slice of whole-wheat bread
  • Cover the pan with cooking spray(1-second) or olive oil and cook two large eggs. You could do the seasoning with pepper and the tiniest pinch of salt.
  • Mash a half medium avocado 
  • Add ¼ cup pico de gallo or salsa to your toast.
  • Top the toast with avocado and eggs

Mid-Morning Snack (249 calories)

  • Almonds: Six to eight
  • Apple: One medium

Lunch (500 calories)

  •  Veggies and chickpeas Salad
  • Draw 3/4th cup of veggies of your choice(tomatoes, cucumbers, etc.) and two cups of mixed veggies.
  • Rinse one cup of chickpeas
  • Mix all together and add two tbsp cheddar cheese, one tbsp each olive oil and red wine vinegar, and freshly ground pepper
  • Orange: one medium

Evening Snack (192 calories)

  • Multigrain Rice Cake: One slice
  • Peanut Butter: Half tbsp

Dinner (636 calories)

  • Burned Salmon with Green Peppercorn Sauce: One Serving
  • Steamed Green Beans: One cup
  • Large Baked Red Potato: One large (Drizzled with two tsp. olive oil, ¼ tsp. garlic powder, and a pinch of pepper)

Day 2 

Breakfast (453 calories)

 Tomato Egg Toast: One serving

  • Cook one cup of rolled oats in one cup of milk and water.
  • Add one cup of sliced strawberries and sprinkle a pinch of cinnamon. 

Mid-Morning Snack (239 calories)

  • Blueberries: One cup
  • Plain almonds: Six to eight

Lunch (487 calories)

White Bean Spinach and Tuna Salad: One serving

  • Mix half a cups of baby spinach and one cup of veggies of your choice (try tomatoes & cucumbers)
  • Put one can of chunk light tuna in water and drain.
  • Rinse 1/4 cup of canned white beans
  • Mix everything and add half tbsp plain dry-roasted almonds and top one tsp each red-wine vinegar and olive oil.

Evening Snack (256 calories)

  • Medium Apple: One
  • Dry-Roasted Peanuts: Three tbsp

Dinner (582 calories)

  • Spaghetti Squash and Lemongrass Pork Noodle Bowl: One Serving
  • Mango & Kiwi with Fresh Lime Zest: ¾ cup
  • Dark chocolate chips to enjoy after dinner: One tbsp

Day 3 

Breakfast (447 calories)

  • Bran Cereal: One cup
  • Skim milk: One cup
  • Slivered Almonds: Two and a half tsp
  • Medium Banana: One

Mid-Morning Snack (191 calories)

  • Non-fat plain Greek Yogurt: One cup ( topped with one cup of strawberry halves and two tsp honey)

Lunch (472 calories)

  • Chicken Cauliflower Fried Rice: Quarter cup
  • Salad: One serving
  • Mix three cups of mixed greens and ¾ cup of sliced cucumber, and top each balsamic vinegar and olive oil with one tbsp each.

Evening Snack (230 calories)

  • Unsalted Dry-Roasted Almonds: Three tbsp
  • Carrots: Two medium

Dinner (633 calories)

  • Toaster-Oven Tostada: (one serving, save the leftovers for the next day’s lunch)
  • Have three corn tortillas, and top with half a cup of rinsed black beans and two tbsp shredded Cheddar cheese.
  • Toast until the cheese begins to melt
  • Top with half diced avocado and two tbsp salsa or pico de gallo
  • Mixed Greens: Two cups (topped with one tbsp each lime and two tsp olive oil)

Day 4 

Breakfast (452 calories)

  • Oats: One serving
  • Cook a cup of oats in one cup of milk and one cup of water
  • Top the cooked oats with one cup of sliced strawberries and sprinkle a pinch of cinnamon 

Mid-Morning Snack (270 calories)

  • Sliced bell pepper: Half 
  • Hummus: Two tbsp
  • Unsalted dry-roasted almonds: Quarter cup

Lunch (481 calories)

  • Toaster-Oven Tostadas: One serving (use leftovers, if any, from day three dinner)
  • Medium orange: One

Evening Snack (142 calories)

  • Non-fat plain Greek yogurt: ¾ cup
  • Honey: Two tsp

Dinner (640 calories)

  • Chicken Cauliflower Fried Rice: Quarter cup
  • Salad: One serving
  • Mix three cups mixed greens, half cup cucumber slices, and 1/3 cup grated carrot 
  • Top with one and a half tbsp olive oil & red wine vinegar.
  • Kiwi & Mango with Fresh Lime Zest to enjoy after dinner: ¾ cup

DAY 5 

Breakfast (451 calories)

  • Bran Cereal: One and a half cup
  • Skim Milk: One and a half cups 
  • Blueberries: One cup

Mid-Morning Snack (280 calories)

  • Multigrain Rice Cake: Two
  • Peanut Butter: Two tbsp

Lunch (500 calories)

  • Green Salad with Chicken
  • Make a mixed salad of three cups mixed greens, five oz. Cooked chicken breast (Cook an extra three oz. of chicken to have for dinner on Day six), eight cherry tomatoes, halved half cup cucumber slices, and ⅓ cup shredded carrot.
  • Top salad with one tbsp each olive oil & red wine vinegar

Evening Snack (95 calories)

  • Apple: One medium

Dinner (651 calories)

  • Cod with Tomato Cream Sauce: One serving
  • Cooked brown rice: 1¼ cups 
  • Mixed Greens Topped with 1 tbsp olive oil and balsamic vinegar: Two tbsp.

Day 6 

Breakfast (419 calories)

 Avocado Egg Tostadas: One serving

  • Mash half medium avocado
  • Cook two large eggs in quarter tsp olive oil or coat the pan with a thin layer of cooking spray (1-second spray) and season with a pinch of salt and pepper.
  • Take two corn tortillas and spread one tbsp pico de gallo or salsa.
  • Top the tortillas with eggs, avocado, and salsa.

Mid-Morning snack (223 calories)

  • Sliced Cucumber: One cup
  • Hummus: Three tbsp
  • Plain dry-roasted almonds: Two tbsp

Lunch (487 calories)

  • Roasted Tofu & Peanut Noodle Salad: Two cups
  • Medium orange: One

Evening Snack (200 calories)

  • Non-fat Plain Greek yogurt: One cup
  • Sliced strawberries: Half cup
  • Honey: Two tsp

Dinner (647 calories)

  • Grilled Romaine with Avocado-Lime Dressing: One serving
  • Chicken breast cooked in one tbsp olive oil: Five oz (seasoned with quarter tsp cumin seeds and a pinch of kosher salt and pepper.
  • Cooked quinoa: 1¼ cup

DAY 7 

Breakfast (448 calories)

  • Non-fat plain Greek yogurt: 1¼ cups
  • Top the yogurt with one cup of blueberries, three tbsp unsalted dry-roasted almonds, and two tsp honey

Mid-Morning Meal (206 calories)

  • Hummus: Quarter cup
  • Medium red bell pepper, sliced: Three by four.
  • Medium carrots: Three

Lunch (495 calories)

  • Hummus Veggie Sandwich: One serving
  • Take two slices of whole-grain bread and spread half tbsp hummus and half mashed avocado.
  • Layer quarter cup cucumber slices, quarter medium red bell pepper, sliced one-third cup shredded carrots, and one cup mixed greens on the slice and make a sandwich.
  • Medium apple: One

Evening Snack (105 calories)

  • Banana: One medium

Dinner (637 calories+101 calories)

  • Roasted Tofu & Peanut Noodle Salad: Two cups
  • Peanuts, chopped and sprinkled over noodle salad: Two tbsp
  • Mixed greens topped with 1 tbsp red wine vinegar and 2 tsp. Sesame oil: One cup
  • Treat yourself to two squares of dark chocolate. 

As stated earlier, the nutritional value requirements differ from person to person. Hence, talk to your nutritionist for a customized meal plan before following the above diet.

Sources of 2000 Calorie Diet

Congress promoted the Nutrition Labeling and Education Act of 1990 to give people more information about the nutrients in the foods they consume. The law also builds up guidelines about what declaration could be made by food manufacturers.

A standard recommendation was required to put that information into perspective and represent how the nutrients fit into an overall diet.

The 2000 calorie diet depends on surveys by the United States Department of Agriculture (USDA) on how many calories people consume. Men reported they consume an average of 2000 to 3000 calories daily, and women reported an average of 1600 to 2200 calories daily. Consider, a 2000 calorie diet was resolved as a standard recommendation. 

Foods to Incorporate in a 2000 Calorie Meal Plan

Focus on eating nutrient-rich food items that provide you with vitamins, minerals, fiber, and other healthy ingredients. Reduce back on added sugar, saturated fats, and sodium. 

Here are a few examples of healthy food items to fill you up:

Veggies: Consume a wide variety of veggies of all colors. Generally, women must eat two to three cups of veggies daily, and men must eat three to four cups daily. Go for veggies like:

  • Dark greens, like swiss chard and turnip greens
  • Red and orange veggies, like squash and beets
  • Beans, lentils, and peas
  • Starchy veggies, like corn and peas

Fruits – Any fruit or 100% fruit juice counts. But target to eat whole fruit, which is high in vitamins, nutrients, and fiber. Women are required around one and a half to two cups of fruit daily, while men require around two to a half cups daily.‌

Grains: Comprise foods made from grains like wheat, rice, oatmeal, and barley. At least half of your grains must come from whole grains, which possess more fiber, iron, and B vitamins. Women must eat about three to three and a half ounces daily, and men must eat about three to five ounces daily.

Dairy or alternatives: Target fat-free or low-fat forms of dairy products to acquire the calcium and nutrients you require. Women and men need about three cups of dairy or dairy options daily, such as:

  • Milk
  • Yogurt
  • Cheese
  • Calcium-fortified plant-based milk, like almond and soy
  • Tofu made with calcium sulfate

Protein foods- Women require five to six ounces daily, while men require six to seven ounces. Select protein foods that are lean or low in fat. Many Americans consume enough meat, poultry, and eggs, but you must include more:

  • Seafood
  • Nuts
  • Seeds
  • Soy

Oils: This group comprises natural vegetable oils in foods like nuts, dry fruits, and seafood.

Foods to Say No in a 2000 Calorie Meal Plan

Concentrating on consuming enough nutrient-rich foods won’t leave much space in your diet for snacks or meals that only provide empty calories or saturated fat. While you could consume those goodies in small amounts, you must generally reduce back on foods with lots of:

  • Added Sugars:  Added sugars such as Agave, Baked Foods, Ice Cream, Candy, etc. You must limit added sugars to less than 5–10 percent of your total calorie consumption.
  • Fast Food:  It includes French Fries, Hot Dogs, Pizza, Chicken Nuggets, etc.
  • Processed and Refined Carbs: Bagels, White Bread, Crackers, Cookies, Chips, Sugary Cereals, Boxed Pasta, etc.
  • Fried Foods:  Fried foods like Fried Chicken, Doughnuts, Potato Chips, Fish and Chips, etc.
  • Sodas and Sugar-Sweetened Beverages: Sports Drinks, Sugary Juices, Sodas, Fruit Punch, Sweetened Tea, Coffee Drinks, etc.
  • Diet and Low-fat Foods: Diet Ice Cream, Diet Boxed Snacks, Diet Packaged, Frozen Meals, and Artificial sweeteners like Sweet n’ Low, etc.

How to Plan Meal Using 2000 Calories Daily

One method to plan a 2000 calorie diet is to scatter the calories throughout your meals and snacks. It could look like this:

  • 500 calories for breakfast
  • 500 calories for lunch
  • 600 calories for dinner
  • 400 calories for snacks

Another method is to plan your meals with an exchange process. A day’s menu could look like this:

Breakfast: Two grains, two fruits, one dairy, one fat

Lunch: Two grains, one fruit, one vegetable, three proteins, two fats, one dairy

Dinner: Four grains, one fruit, five vegetables, four proteins, three fats

Snacks: One grain, one dairy‌

Your doctor could aid you in coming up with a meal plan that functions for you depending on overall health, activity level, and weight goals.

Recipes Under 2000 Calorie Meal Plan


667.8 Calories | 116.9g Carbs | 20.6g Fat | 10.0g Protein


One serving of Banana Hazelnut Sushi

339.9 Calories | 62.0g Carbs | 8.6g Fat | 5.9g Protein

One medium (3″ dia) (182 g) Apples

94.6 Calories | 25.1g Carbs | 0.3g Fat | 0.5g Protein

One serving of Morning Roasted Potatoes 

233.2 Calories | 29.8g Carbs | 11.7g Fat | 3.6g Protein

Banana Hazelnut “Sushi”

scaled to one serving

One tbsp Hazelnut spread

One medium Banana

One tortilla Tortillas


One medium (3″ dia) Apples

Morning Roasted Potatoes

scaled to one serving

One Potato Small Potato

One tbsp Butter

Half tsp Rosemary

Quarter dash Salt

Quarter dash Pepper

Method To Prepare

Banana Hazelnut “Sushi”

Put hazelnut spread across one side of the tortilla to cover completely. Assemble the banana in the middle and roll the tortilla around the banana. Cut into sushi-sized pieces and enjoy

Morning Roasted Potatoes

Preheat the oven to 450 degrees F (230 degrees C). Wash and slice up potatoes. In a hot pan, melt the butter. Stir in rosemary, salt, and pepper. Cover potatoes evenly with the melted butter.

Assemble the potatoes in a single layer on a baking pan. Bake in a preheated oven until potatoes are golden brown, around 20 to 25 minutes. Toss them in between to ensure that they brown on all sides.


695.3 Calories | 76.7g Carbs | 26.1g Fat | 48.8g Protein


One bowl of Fruit Salad 

695.3 Calories | 76.7g Carbs | 26.1g Fat | 48.8g Protein

Fruit salad

scaled to one bowl

385 grams of Cottage cheese

151 grams Grapes

175 grams Apples

28 1/3 grams of Walnuts

Two tsp Cinnamon

Method To Prepare

Fruit salad

Cover and slice up apples into one” chunks, keeping the skin on; mix all ingredients and stir. 


637.2 Calories | 61.6g Carbs | 23.8g Fat | 45.4g Protein


One serving French Dip Sandwich 

414.1 Calories | 22.7g Carbs | 16.9g Fat | 41.8g Protein

One large (7-1/4″ to 8-/1/2″ long) (72 g) Carrots

29.5 Calories | 6.9g Carbs | 0.2g Fat | 0.7g Protein

One serving of Peanut Butter’s more

193.5 Calories | 32.0g Carbs | 6.7g Fat | 2.9g Protein

French Dip Sandwich

scaled to one serving

Half tbsp Butter

Quarter Shallots

Three fourth tsp Wheat flour

Half can Beef broth soup

Six oz Roast Beef

One roll of French rolls

Quarter dash Salt

Quarter dash Pepper


One large (7-1/4″ to 8-/1/2″ long) Carrots

Peanut butter s’mores

scaled to one serving

Two regular Marshmallows

Two cracker Graham crackers

One package 0.6 oz one cup Reese’s peanut butter cups

Method To Prepare

French Dip Sandwich

Cut shallot (or onion). In a large, shallow pan over moderate heat, melt butter. Put shallots into butter and saute them for two minutes. Add flour and cook a bit longer. Beat in beef broth in a slow stream. Make the sauce to a bubble and simmer over low heat until ready to serve with sandwiches.

Assemble meat loosely across your cutting board or a large work surface. Cover meat with salt and black pepper. Set out four small soup cups for dipping sauce, four dinner plates, and four split torpedo rolls. To arrange, dip the meat into loose au jus sauce using a pair of kitchen tongs and make them into rolls. Place small cups with extra dipping sauce alongside the sandwiches. 

Peanut butter s’mores

Prepare the marshmallows over an open flame or hot coals until they are browned outside and soft all the way through, two to four minutes. Keep the marshmallows on top of one of the graham cracker squares. Spread the peanut butter cup on top of the marshmallows. Dress with the last graham cracker square. 


Remaining within a calorific budget is a role of a healthy meal choice that makes you satisfied and tickles your taste buds. A heart-healthy 2000 calorie meal plan must represent all food groups and be balanced. 

The plan is to understand the nutrients that are good for you, and you must consult a health professional or nutritionist to get the right advice. While the 1800-2000 calorie meal plan is the standard for many, it could not be suitable.

This meal plan is a characteristic plan keeping a healthy person with a moderately active lifestyle in mind. If you are a beginner at calorie counting, download some health and fitness-related apps to monitor your health goals.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. How much sweet potato is in a serving?

Answer: Sweet potatoes are one of the excellent sources of vitamin A; a medium one consists of more than 100% of the daily suggested consumption, according to the USDA.

Question 2. What are 20 recommended foods for a 2000 calorie diet?

Answer: The 20 recommended foods for a 2000-calorie diet are the following :
Whole grains: brown rice, oats, bulgur, quinoa, farro, millet, etc.
Fruits: berries, peaches, apples, pears, melons, bananas, grapes, etc.
Non-starchy vegetables: kale, spinach, peppers, zucchini, broccoli, bok choy, Swiss chard, tomatoes, cauliflower, etc.
Starchy vegetables: butternut squash, sweet potatoes, winter squash, potatoes, peas, plantains, etc.
Dairy products: reduced or full-fat plain yogurt, kefir, and full-fat cheeses.
Lean meats: turkey, chicken, beef, lamb, bison, veal, etc.
Nuts, nut butter, and seeds: almonds, cashews, macadamia nuts, hazelnuts, sunflower seeds, pine nuts, and natural nut butter
Fish and seafood: tuna, salmon, halibut, scallops, mussels, clams, shrimp, etc.
Legumes: chickpeas, black beans, cannellini beans, kidney beans, lentils, etc.
Eggs: organic, whole eggs are the healthiest and most nutrient-dense
Plant-based protein: tofu, edamame, tempeh, seitan, plant-based protein powders, etc.
Healthy fats: avocados, coconut oil, avocado oil, olive oil, etc.
Spices: ginger, turmeric, black pepper, red pepper, paprika, cinnamon, nutmeg, etc.
Herbs: parsley, basil, dill, cilantro, oregano, rosemary, tarragon, etc.
Calorie-free beverages: black coffee, tea, sparkling water, etc.

Question 3. How much olive oil can I use daily with a calorie deficit?

Answer: There are 119 calories and 13.5 grams of fat in 1 tablespoon (15 mL) of olive oil. This could rapidly add up on a calorie-restricted diet, so it’s good to include olive oil in restricted quantities so as not to promote weight gain.

Question 4. What does your meal prep for weight loss look like?

Answer: Begin with leafy greens, a few colorful vegetables, and a source of protein. Dress with olive oil and vinegar and add nuts, seeds, whole grains, or starchy veggies. Pasta. Begin with a whole-grain pasta of your preference and source of protein, like chicken, fish, or tofu.

Question 5. How do I eat 2000 calories to gain weight?

Answer: A 2000 calorie diet means eating six ounces of grains daily, two and a half cups of veggies, two cups of fruit, three cups of dairy, and five and a half ounces of protein-rich foods.

Question 6. Will eating 2000 calories a day make me lose weight?

Answer: Eating a 2000 calorie diet could help some people lose weight. Its effectiveness for this purpose relies on age, gender, height, weight, activity level, and weight loss goals.

Question 7. What do 2000 calories of fruit and veggies look like?

Answer: 2000 calories of fruits and vegetables would most likely look like a medium-sized type of both ten to twenty medium-sized apples, bananas, carrots, peppers, potatoes, citrus, with some melon, pineapple, etc.

Question 8. What tool do nutritionists/RDs use to calculate a meal plan?

Answer: Dietitians who prepare meal plans to use a wide range of software. An unexpectedly large portion of them utilizes excel files or other manual ways to create meal plans.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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