A 2000 Calorie Meal Plan
If your looking for a 2000 calorie meal plan you have found it. This is great a great meal plan if you are looking to gain lean muscle and cut unwanted fat. There are many meal plans out there this is just one option and a great way to mix up your meals.
The perfect diet consists of 5 or 6 meals that are flavorful and satisfying. By spreading your healthy calories over the course of the day and eating a meal or snack every 2-3 hours, you will stabilize your blood sugar, decrease insulin (and other hormone) spikes and provide fuel and nutrients to maintain your energy level. Here are a few additional tips every diet should follow:
● Balance. Every meal or snack should contain a balance of lean protein, complex
carbohydrates and fatty acids. The exact ratio depends on your goals, ie. weight loss vs.
muscle gain, but as a general rule, try for 40% protein, 40% carbs and 20% fats.
● Calories. Calculate the number of calories you need to maintain your current weight,
then add or subtract calories – add if you are trying to gain weight, subtract if weight loss
is your goal. This sample meal plan contains approximately 2000 calories.
● Eating plan. This as an eating PLAN, not a diet. Diets are restrictive and unpleasant and
suffering cravings and hunger pains. This sample plan spreads good food throughout
your day and provides some leeway. As an example, if you only have 100 or 200
calories for a snack, you have 100 or 200 calories that you can add to another meal or
snack.
● Drink water. Water with every meal AND snack will fill your stomach, help you feel full,
prevent overeating, and keep you hydrated. Avoid any other drinks, they will add calories
to your diet and prevent you from enjoying “real” food.
● Spice it up. Find or prepare your own picante, hot sauces, low fat and low calorie
dressing, low sodium spices (DASH) and consider adding fresh vegetables to every dish.
Watch the salt content and avoid adding excess salt to your foods, the same goes for
sugar.
● Fruits. Stock up on fresh fruit. If not in season or you need longer storage with no
spoilage, use fresh-frozen fruits like berries, peaches, mangos and have a few bananas
on hand.
2000 Calorie Meal Plan
2000 Calorie Sample Meal Plan |
||||
Breakfast |
Protein | Carbs | Fat | Calories |
| 2 eggs, scrambled in olive oil with vegetables | 12 | 1 | 11 | 180 |
| 1 slice dry, whole wheat toast. | 0 | 47 | 4 | 110 |
| 1 medium apple (or any fruit below 100 calories) | 0.5 | 14 | 0 | 55 |
| 1 cup black coffee | 0.5 | |||
| 1 glass water (8 oz.) | 0 | |||
| Total | 350 | |||
Morning Snack |
||||
| 1 string cheese, part skim mozzarella. | 23 | 3 | 5 | 130 |
| 5 whole wheat crackers | 6 | 24 | 2 | 100 |
| 1 glass water (8 oz.) 0 calories | ||||
| Total | 230 | |||
Lunch |
||||
| 8 ounce chicken breast sauteed in olive oil. | 20 | 0 | 3 | 110 |
| 1 slice of dry sprout or wheat toast | 0 | 47 | 4 | 110 |
| 3 thin slices of avocado. | 2 | 8 | 8 | 75 |
| 1 medium apple (or any fruit below 100 calories) | 0.5 | 14 | 0 | 55 |
| 1 glass of water 0 calories | ||||
| Total | 350 | |||
Afternoon Snack |
||||
| 5 oz. single serve Greek yogurt, plain. | 9 | 9 | 2 | 100 |
| 1 medium fruit (any fruit below 100 calories) | 0.5 | 14 | 0 | 55 |
| 1 glass of water. 0 calories | ||||
| Total | 230 | |||
Dinner |
||||
| 6 oz baked fish with herbs and lemon. | 20 | 0 | 2 | 100 |
| 1 small baked potato w/ 1 T plain yogurt. | 3 | 21 | 1 | 110 |
| 1 small raw vegetable salad w/ vinegar and olive oil. | 1 | 20 | 5 | 140 |
| 1 slice of dry sprout or wheat toast. | 0 | 47 | 4 | 110 |
| 1 glass of water. 0 calories | ||||
| Total | 460 | |||
Evening Snack |
||||
| 2 squares of dark (70% or higher) chocolate. | 2 | 9 | 5 | 200 |
| 1 glass (8 oz.) of Merlot red wine. | 0 | 6 | 0 | 100 |
| Total | 300 | |||
| Total | 1920 | |||
*results may vary
*check with a doctor before you start any new workout or diet
Invest in your health without your health you have nothing.
BodyBuilding By John