2000 Calorie diet and meal plan

Example 2000 calorie diet plan

Meal Summary Ingredients Directions
667.8 Calories | 116.9g Carbs | 20.6g Fat | 10.0g Protein

1 serving Hazelnut and Banana “Sushi”
339.9 Calories | 62.0g Carbs | 8.6g Fat | 5.9g Protein

1 medium (3″ dia) (182 g) Apples
94.6 Calories | 25.1g Carbs | 0.3g Fat | 0.5g Protein

1 serving Morning Roasted Potatoes
233.2 Calories | 29.8g Carbs | 11.7g Fat | 3.6g Protein
Hazelnut and Banana “Sushi”
scaled to 1 serving
1 tbsp Hazelnut spread
1 medium Banana
1 tortilla Tortillas

1 medium (3″ dia) Apples

Morning Roasted Potatoes
scaled to 1 serving
1 Potato small Potato
1 tbsp Butter
1/2 tsp Rosemary
1/4 dash Salt
1/4 dash Pepper
Hazelnut and Banana “Sushi”
Spread hazelnut spread across one side of tortilla to cover evenly. Place banana in center and roll tortilla around banana. Slice into sushi-sized pieces and enjoy! 

Morning Roasted Potatoes
Preheat oven to 450 degrees F (230 degrees C). Wash and cut up potatoes.  In a hot skillet, melt the butter. Stir in rosemary, salt and pepper. Coat potatoes evenly with the melted butter. Arrange the potatoes in a single layer on a baking pan.  Bake in a preheated oven until potatoes are golden brown, approximately 20 to 25 minutes. Toss them occasionally to ensure that they brown on all sides. 
695.3 Calories | 76.7g Carbs | 26.1g Fat | 48.8g Protein

1 bowl Fruit salad
695.3 Calories | 76.7g Carbs | 26.1g Fat | 48.8g Protein
Fruit salad
scaled to 1 bowl
385 grams Cottage cheese
151 grams Grapes
175 grams Apples
28 1/3 grams Walnuts
2 tsp Cinnamon
Fruit salad
Core and chop up apples into 1″ chunks, keeping skin on, combine all ingredients and stir. 
637.2 Calories | 61.6g Carbs | 23.8g Fat | 45.4g Protein

1 serving French Dip Sandwich
414.1 Calories | 22.7g Carbs | 16.9g Fat | 41.8g Protein

1 large (7-1/4″ to 8-/1/2″ long) (72 g) Carrots
29.5 Calories | 6.9g Carbs | 0.2g Fat | 0.7g Protein

1 serving Peanut butter s'mores
193.5 Calories | 32.0g Carbs | 6.7g Fat | 2.9g Protein
French Dip Sandwich
scaled to 1 serving
1/2 tbsp Butter
1/4 shallot Shallots
3/4 tsp Wheat flour
1/2 can Beef broth soup
6 oz Roast Beef
1 roll French rolls
1/4 dash Salt
1/4 dash Pepper

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

Peanut butter s'mores
scaled to 1 serving
2 regular Marshmallows
2 cracker Graham crackers
1 package 0.6 oz 1 cup Reese's peanut butter cups
French Dip Sandwich
Chop shallot (or onion). In a large, shallow skillet over moderate heat, melt butter. Add shallots to butter and saute 2 minutes. Add flour to butter and shallot and cook a minute longer. Whisk in beef broth in a slow stream. Bring sauce to a bubble and allow to simmer over low heat until ready to serve with sandwiches.   Pile meat loosely across your cutting board or a large work surface. Season meat with salt and black pepper. Set out 4 small soup cups for dipping sauce, 4 dinner plates and 4 split torpedo rolls. To assemble, using a pair of kitchen tongs, dip meat into loose au jus sauce and pile into rolls. Set small cups with extra dipping sauce along side the sandwiches. Recipe courtesy Rachael Ray 

Peanut butter s'mores
Cook the marshmallows over an open flame or hot coals until they are browned outside, and soft all the way through, 2 to 4 minutes.  Place the marshmallows on top of one of the graham cracker squares. Place the peanut butter cup on top of the marshmallows. Top with the last graham cracker square. 

Read more  Is the 80/20 diet rule healthy? The pros and cons of the eating plan


Recommended For You

About the Author: Tung Chi