2 000 Calorie Meal Plan To Lose Weight

 Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce   



Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Lose weight, eat well and feel great with this easy weight loss diet plan. This simple 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

Browse More: Weight-Loss Diet Recipes

If you’re just starting off with weight loss, this 2,000-calorie level is a great place to start. Once you get comfortable with this calorie level, you can slowly cut your calories down (say, a hundred calories at a time) to get closer to that 2-pound weight loss per week. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way!

Looking for a different calorie level? See this same meal plan at 1,500 and 1,200 calories.

See More: Healthy Weight Loss Meal Plans

How to Meal Prep Your Week of Meals:

Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.

Day 1

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Breakfast (421 calories)

2 servings Baked Banana-Nut Oatmeal Cups2 clementines

A.M. Snack (286 calories)

1 medium apple, sliced2 Tbsp. peanut butter

Lunch (440 calories)

1 serving Veggie & Hummus Sandwich1 oz. Cheddar cheese

P.M. Snack (260 calories)

1 medium banana20 roasted unsalted almonds

Dinner (592 calories)

1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup cooked brown rice

Daily Totals: 1,998 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium

Day 2

A.M. Snack (249 calories)

1 1/2 oz. Cheddar cheese1 hard-boiled egg

Lunch (439 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls1 medium apple

P.M. Snack (259 calories)

Dinner (618 calories)

1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce2 servings Oven Sweet-Potato Fries

Daily Totals: 1,987 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium

Day 3

easy salmon cakes with dressing

A.M. Snack (269 calories)

20 roasted unsalted almonds1 oz. Cheddar cheese

P.M. Snack (296 calories)

1 medium banana2 Tbsp. peanut butter

Dinner (550 calories)

1 serving Easy Salmon Cakes over 2 cups baby spinach1 (4-inch) piece whole-wheat baguette

Daily Totals: 1,976 calories, 88 g protein, 245 g carbohydrate, 43 g fiber, 83 g fat, 2,189 mg sodium

Day 4

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (393 calories)

1 serving Muesli with Raspberries1 medium banana

1 hard-boiled egg1.5 oz. Cheddar cheese

Lunch (344 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (305 calories)

1 medium apple2 Tbsp. peanut butter

Dinner (521 calories)

1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Evening Snack (188 calories)

1/2 cup raspberries1 oz. dark chocolate

Daily Totals: 2,000 calories, 87 g protein, 227 g carbohydrate, 52 g fiber, 92 g fat, 1,563 mg sodium

Day 5

Mediterranean Ravioli

Breakfast (382 calories)

1 serving Muesli with Raspberries1 medium apple

Lunch (460 calories)

1 serving Chipotle-Lime Cauliflower Taco Bowls15 roasted unsalted almonds

P.M. Snack (315 calories)

Dinner (617 calories)

1 serving Mediterranean Ravioli with Artichokes & Olives2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette

Daily Totals: 2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium

Day 6

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A.M. Snack (305 calories)

Lunch (549 calories)

1 serving Veggie & Hummus Sandwich2 clementines20 roasted unsalted almonds

P.M. Snack (192 calories)

1 hard-boiled egg1 oz. Cheddar cheese

Dinner (585 calories)

1 serving Curried Sweet Potato & Peanut Soup1 (4-in.) slice whole-wheat baguette

Daily Totals: 2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium

Day 7

spinach-artichoke-dip-pasta

Breakfast (390 calories)

1 serving “Egg in a Hole” Peppers with Avocado Salsa1 medium banana

1 medium apple20 roasted unsalted almonds

Lunch (345 calories)

1 serving Curried Sweet Potato & Peanut Soup

P.M. Snack (70 calories)

2 clementines

Dinner (719 calories)

1 1/2 serving Spinach & Artichoke Dip Pasta2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette

Evening Snack (220 calories)

1 cup raspberries1 oz. dark chocolate

Daily Totals: 1,993 calories, 66 g protein, 250 g carbohydrate, 51 g fiber, 91 g fat, 2,231 mg sodium

WATCH: What to Eat on a 1,800-Calorie Diet

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easy salmon cakes with dressing

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Mediterranean Ravioli

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spinach-artichoke-dip-pasta

How to Meal Prep Your Week of Meals:#

Day 1#

Breakfast (421 calories)#

A.M. Snack (286 calories)#

Lunch (440 calories)#

P.M. Snack (260 calories)#

Dinner (592 calories)#

Day 2#

A.M. Snack (249 calories)#

Lunch (439 calories)#

P.M. Snack (259 calories)#

Dinner (618 calories)#

Day 3#

A.M. Snack (269 calories)#

P.M. Snack (296 calories)#

Dinner (550 calories)#

Day 4#

Breakfast (393 calories)#

Lunch (344 calories)#

P.M. Snack (305 calories)#

Dinner (521 calories)#

Evening Snack (188 calories)#

Day 5#

Breakfast (382 calories)#

Lunch (460 calories)#

P.M. Snack (315 calories)#

Dinner (617 calories)#

Day 6#

A.M. Snack (305 calories)#

Lunch (549 calories)#

P.M. Snack (192 calories)#

Dinner (585 calories)#

Day 7#

Breakfast (390 calories)#

Lunch (345 calories)#

P.M. Snack (70 calories)#

Dinner (719 calories)#

Evening Snack (220 calories)#