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2000 Calorie Meal PlansBy Renee Rogers RD, LDN This is a 3-day sample meal plan for a 2000 Calorie Diet. Research shows that planning out your meals and sticking to a meal plan will help you lose and keep off twice as much weight as individuals who don’t use meal plans.
- Day 1 - Breakfast
Day 1 Breakfast -
Black Bean & Egg Breakfast Wrap
Click for more1 teaspoon olive oil
2 tablespoons chopped onion
1/4 cup sliced red bell peppers
1 whole egg + 2 egg whites, beaten
1/4 teaspoon chili powder
Sea salt and pepper, to taste
1/2 cup canned black beans, rinsed and drained
2 tablespoons reduced fat shredded cheddar cheese
1 whole grain wrap Heat oil in a skillet over medium heat. Add onions and peppers and cook for 4-5 minutes. Add eggs, chili powder, salt and pepper and cook for an additional 2-3 minutes. Serve cooked eggs, veggies, black beans, and cheese in wrap. This breakfast wrap is loaded with veggies and protein rich beans and eggs.
- Day 1 - Snack
Day 1 Snack - Banana with Almond Butter
Click for more1 large banana, halved
4 teaspoons almond butter Spread almond butter on banana halves. This simple snack comes packed with vitamin C, vitamin B6, fiber, and heart-healthy fats.
- Day 1 - Lunch
Day 1 Lunch - Chopped Salad
Click for more2 hard boiled eggs, chopped
3 cups chopped romaine lettuce
1 small tomato, chopped
1 tablespoons sliced almonds
1 tablespoon reduced fat shredded cheddar cheese
2 tablespoons light honey mustard dressing
5 whole grain crackers Toss eggs, lettuce, tomatoes, almonds, and dressing. Serve with crackers. This healthy salad packs on three servings of vegetables for a nutrient-rich but satisfying meal.
- Day 1 - Snack
Day 1 Snack - Cucumber and Hummus Crackers
Click for more4 whole grain crackers
3 tablespoons hummus
8 cucumber slices Spread hummus on crackers and top with cucumber slices. Cucumbers are naturally hydrating, since packed with water, and loaded with immune boosting vitamin C.
- Day 1 - Dinner
Day 1 Dinner - Sirloin Burger with Sesame Green Beans
Click for more4 ounces ground sirloin
1 teaspoon olive oil
Sea salt and pepper, to taste
2 cups green beans, trimmed
2 teaspoons dark sesame oil
2 teaspoons sesame seeds, toasted
1 whole grain bun, toasted
Lettuce, tomato, and onion sliced Preheat broiler. Form sirloin into patty, drizzle with olive oil, salt and pepper. Broil on baking sheet about 12 minutes, turning once. Boil green beans for 4-5 minutes, until just tender. Drain green beans and toss with sesame oil, sesame seeds, salt and pepper. Serve burgers on bun with lettuce, tomato, onion, and green beans on side. We give a classic dinner a healthy makeover by using ground sirloin on a whole grain bun and serving with two servings of nutrient-rich veggies.
- Day 2 - Breakfast
Day 2 Breakfast - Cranberry-Walnut Muesli
Click for more2/4 cup rolled oats
3/4 cup milk
2 tablespoons dried cranberries
1 tablespoon chopped walnuts Mix raw oats with milk and let sit 10-15 minutes or overnight in the fridge. Stir in cranberries and walnuts. Chopped walnuts and tangy cranberries give this muesli satisfying flavor.
- Day 2 - Snack
Day 2 Snack - Pineapple and Cottage Cheese
Click for more1 cup low fat cottage cheese
1 cup pineapple chunks Mix cottage cheese with pineapple. Pineapples are a good source of vitamin C, vitamin B6, manganese, and copper. They also contain digestive enzymes, which aid in digestion and have anti-inflammatory properties.
- Day 2 - Lunch
- Day 2 Lunch - Pesto Chicken Sandwich
Click for more1 tablespoons prepared pesto
2 slices whole grain bread
3 ounces cooked chicken
1/4 cup spinach
1 slice part skim mozzarella cheese
1 orange Spread pesto on bread and make sandwich with chicken breast, spinach, and cheese. Serve with orange. This gourmet sandwich is super easy to make and much healthier than any store bought alternative.
- Day 2 - Snack
Day 2 Snack - Apple & Cheese Melt
Click for more1 whole grain pita, halved
1 medium apple, sliced
2 slices part skim Swiss cheese Fill each pita pocket with apple slices and cheese. Microwave for 1 minute. Get a serving of fruit with this quick and delicious snack.
- Day 2 - Dinner
Day 2 Dinner - Frittata with Sweet Potato Fries
Click for more1 large sweet potato, cut into strips
2 tablespoons olive oil, divided in half
2 whole eggs + 2 egg whites, beaten
1 cup chopped broccoli
2 tablespoon reduced fat shredded cheddar cheese
Sea salt and pepper, to taste Preheat oven to 425 degrees F. Toss sweet potato fries with 1 tablespoon olive oil, salt and pepper. Lay on a baking sheet and bake for 25 minutes, turning once. Heat 1 tablespoon olive oil in a skillet over medium heat. Mix beaten eggs with broccoli, cheese, salt and pepper. Pour egg mixture into skillet and cook (without stirring) for 3-4 minutes. Transfer skillet to oven and broil for 3 minutes. Serve with fries. This savory dinner is super easy to make and packed full of health-promoting nutrients.
- Day 3 - Breakfast
Day 3 Breakfast - Peanut Butter & Banana Toast
Click for more2 slices whole grain bread, toasted
4 teaspoons peanut butter (or another nut butter)
1 medium banana, sliced Spread almond butter on toast. Top with banana slices. This quick and simple breakfast is a nutritious way to start the day.
- Day 3 - Snack
Day 3 Snack - Yogurt & Berry Parfait
Click for more1 (6 ounce) container non fat plain yogurt
1 cup berries, fresh or unsweetened frozen, thawed
3 tablespoons low fat granola Mix yogurt with berries and top with granola. Low fat dairy, antioxidant-rich berries, and low fat granola make this a filling and healthy snack.
- Day 3 - Lunch
Day 3 Lunch - Bean & Zuccini Quesadillas
Click for more2 whole grain tortillas
1/4 cup reduced fat shredded cheese
1/2 cup zucchini, thinly sliced
1/4 cup black beans
2 tablespoons salsa
1 cup grapes
8 whole almonds Top one tortilla with 2 tablespoons cheese, zucchini slices, black beans, and other 2 tablespoons cheese. Top with second tortilla and microwave for 1-2 minutes, until cheese melted. Serve quesadilla with salsa, grapes, and almonds. This quick lunch is full on flavor and high in fiber, protein, and health promoting nutrients.
- Day 3 - Snack
Day 3 Snack - Pesto Pita Chips
Click for more2 small whole grain pita
1 tablespoon pesto Spread pesto on pita, cut into triangles and broil for 5 minutes, until crisp. These guilt-free chips are easy, tasty, and a good source of fiber.
- Day 3 - Dinner
Day 3 Dinner - Cashew Chicken Stir-Fry
Click for more2 teaspoons olive oil, divided
3 ounces raw chicken breast, cubed
1.5 cups frozen stir-fry mixed vegetables
2 cloves garlic, minced
1 cup cooked brown rice
1 tablespoon chopped cashews
1 tablespoon reduced sodium soy sauce Heat 1 teaspoon oil in a pan over medium-high heat. Add chicken and cook for 8-10 minutes, until cooked through and set aside. Add the other 1 teaspoon oil to the same pan and add vegetables and garlic. Cook for 8 minutes, until tender. Serve chicken and vegetables over brown rice. Top with cashews and drizzle with soy sauce. This restaurant quality meal is ready in less than 30 minutes. Use low sodium soy sauce to cut down on salt but not flavor.