Diet Plans
2000 Calorie Diet Plan
Sample 2000 Calorie Diet Menus
| Sample Menu | Breakfast | Morning Snack | Lunch | Evening Snack | Dinner | Total Calories |
| Sample 1 | Omelet (with 3 egg whites, 1 yolk, sliced onions, chopped zucchini, and garlic): 210 calories and 2 slices of granary toast with jam: 250 calories | Small bowl of natural, fat-free yogurt: 60 calories and small apple: 50 calories | Chicken pasta salad (one chicken breast with cherry tomatoes, cucumber, and green peppers): 200 calories, 4 tablespoons whole-wheat pasta (with 1 tablespoon low-fat mayonnaise): 200 calories, and fruit juice: 80 calories | 2 slices of malt loaf (with thin smear butter): 200 calories | Chili con carne using 125g lean chopped beef with 150ml chopped tomatoes, 1 green chili (chopped and deseeded), one onion, 100g kidney beans: 610 calories, salad with light dressing: 85 calories, and one small low-fat fruit trifle: 55 calories | 2000 Calories |
| Sample 2 | 2 wholemeal toast slices with a thin layer of butter: 200 calories, bacon and eggs (2 rashers bacon, one scrambled egg): 310 calories, and fruit juice without sugar: 60 calories | 1 fruit, like banana: 110 calories | Pasta and prawn salad: 300 calories, 2 rice cakes with low-fat cottage cheese and chives: 110 calories | Muesli or honey nut health bar: 200 calories, one large slice of melon: 50 calories. | Roast chicken leg or wings 150g: 240 calories, mashed potatoes (1 cup): 125 calories, fresh vegetables, herbs, and light oil: half plate (cabbage, cauliflower, carrots, and broccoli): 180 calories, gravy: 60 calories, and yogurt: 55 calories | 2000 Calories |
| Sample 3 | 2 scrambled eggs: 220 calories, 2 slices of bacon from microwave: 50 calories, 1 serving of jam: 60 calories, 2 slices of whole grain toast: 140 calories, margarine: 60 calories, and 1 cup of skimmed milk: 90 calories | Light crackers with cheese: 100 calories and fruit juice: 80 calories | 3 crunchy tacos: 450 calories | 1 fruit, like kiwi: 30 calories and 2 small oranges: 70 calories | Vegetable soup: 200 calories, chicken chow mein with vegetables: 350 calories, and yogurt and 1 fruit: 100 calories | 2000 Calories |
| Sample 4 | 1/2 cup cornflakes with 1 cup of skimmed milk: 250 calories, 2 wholemeal toast slices with a thin layer of butter: 200 calories | 1 medium apple: 80 calories, 1 low-fat yogurt: 50 calories | Cod bake frozen meal: 320 calories and 1 large salad: 100 calories | 2 oranges: 80 calories and 1 kiwi: 30 calories | 1 bowl steamed broccoli: 50 calories, 1 bowl cooked brown rice with peas: 390 calories, 4 oz broiled salmon: 350 calories, and fruits and low-fat yogurt (after dinner snack): 80 calories | 2000 calories |
Following a low-calorie diet plan does not mean that you will have to eat dull and tasteless food. Today’s highly competitive food market offers top-quality, satisfying, healthy, and tasty substitutes for every food which is high in calories. In such diets you are supposed to include low-fat, no fat, sugar-free, and low-calorie food items. So, designing a low-calorie diet menu should not be difficult. You can also change the cooking methods to change the taste a bit. Body metabolism, age, gender, activity level, weight, and habits influence your dietary needs. A little bit of discipline and control is necessary if you want to lower your daily calorie intake. Maintaining the weight within normal limits is necessary if you want to lead a healthy and active life.
Diet Menu Ideas
This diet plan should be started when consumption of same kinds of foods everyday has resulted in a weight loss plateau, and your diet has failed to burn down the extra pounds gained by you. Nutritionists and health experts say that you should alter the total calorie count by reducing it and increasing it every alternate day.
This diet plan is extremely easy to follow and you will get the desired results within a month’s time. The digestive system gets accustomed to similar foods, if you do not alter your menu. If you chalk out a graphical representation of a monotonous diet, you will find a flat line on it. Consuming different types of food creates a metabolic confusion that further helps you to utilize energy more effectively. This ultimately results in weight loss. This way you are ‘shifting’ your calories to achieve the weight loss goals. In order to plan a diet for yourself, you need to check the calorie content of each food, calorie requirement of your body, and how much calorie do you burn each day (metabolism rate). If you are unsure of the shifting diet plan, here is an example of the menu, which will help you decide:
Day 1
Day 1 starts with setting up a calorie baseline for yourself. The maximum amount of calorie permitted is 2000. So, on the first day you have the liberty to consume food that will sum up to 2000 calories, which is required by your body. You can include the following list of items on day 1.
- Boiled eggs
- Milk
- Cereals
- Brown rice
- Assorted vegetables
- Strawberries
- Nuts
- Dried fruits
- Bananas
Day 2
On this day, you will follow the plan where you can add extra 300 calories to the standard value. So your gross calorie intake is up-shifted to 2300. You can achieve the extra value by adding protein rich foods to your diet along with complex carbohydrates. Stay away from junk food. Rather opt for the healthy food to increase your calorie requirements.
- Scrambled eggs
- Tuna salad
- Protein shakes
- Fruit juices
- Roasted beef
- Low fat cheese
- Whole wheat pasta
Day 3
On day three, you need to subtract 500 calories from the standard value. This way you direct your body to consume less food, thereby altering your metabolic rate. Now your calorie intake goes down to 1500. This phase is extremely important and you have to rely on natural sources of proteins to fulfill the requirement.
- Egg white
- Boiled chicken
- Citrus fruits
- Vegetable soups
- Fish fillet
- Tofu
- Skim milk
- Soy beans
Day 4
On day four, you once again go back to the basic calorie line, i.e., 2000 calories. Day 4 completes one cycle of the plan. The extra calorie will come from saturated fatty acids and proteins. So the following items should be consumed during the last day of this diet plan.
- Oatmeal
- Legumes
- Turkey
- Milk shakes
- Nuts
- Sea fish
- Banana
- Raspberries
Follow this plan for a month to get the desired results. Also, it is good practice to note down the foods and the number of calories you are consuming, so that it’s easier for you to remember and calculate.
Fruit Diets for Weight Loss
As the name suggests, you must have concluded that in this diet, one is expected to include only fruits during the day. However, following are the popular 3 types of plans that include consumption of different food items along with fruits to lose weight.
Fruit Detox Diet Plan
A detox diet is meant for internal cleansing of the body, which also aids in weight loss. The fruit detox diet also helps in making the skin smooth and supple. The foods that you can consume while on this diet are all fresh fruits, juices, raw vegetables, and fresh fish. One is also encouraged to have nuts and seeds (unsalted) in this detox diet plan. You can have a single fruit whenever you are hungry and also for breakfast, lunch, and dinner. This diet can last for 7-10 days.
Fruit Flush Diet Plan
The fruit flush diet was created by Jay Robb. This fruit diet plan, which lasts for 3 days, is also a detox diet and helps in weight loss. On the first day of the diet, the person is supposed to have protein shakes with protein powder (without sugar). On the remaining days, one can have fresh fruits every 2 hours or whenever hungry. This is to be accompanied by a meal containing lean proteins (turkey, chicken, fish) and raw fresh vegetables (preferably, green leafy). Along with this, sufficient amounts of water should also be consumed for a proper detox.
Grapefruit Diet Plan
The grapefruit diet lasts for 12 days. This is a low-calorie and low carbohydrate diet plan which aids in weight loss through the medium of a healthy diet. When on this diet, a person is expected to consume grapefruit raw and in juice form as it is believed to aid in quick fat burning. At the same time, one can also have a vegetable salad, egg, bacon, meat, fish, coffee, and tea during the day. When organizing the grapefruit diet meal plan, one should take care not to consume more than 1,000 calories daily.
Apart from these popular plans, there are several other simpler plans like the all-fruit diet where one should have only fresh fruits for breakfast and meals during the day. This diet can be continued for more than a week. But then, it is a fad diet as one should exclude all other foods and simply have fruits. On the other hand, the vegetable and fruit diet is also a version of the fruit diet, where a person can include raw or boiled vegetables, vegetable juices and salads in the daily meals.
Although it is a healthy diet plan, it cannot be continued for a longer period as it is a fad diet. The diet lacks in carbohydrates and fats which are essential for gaining energy and hence, people are not recommended to follow this diet for long. You should consult the doctor before going for it.
Lacto Ovo Vegetarian Diet; Everything You Need To Know
A Lacto ovo vegetarian diet includes vegetables, dairy products, and eggs while refraining from other animal food products. It is...
Does the McDougall Diet Really Work?
According to Dr. McDougall, it is the diet that controls your destiny and not the ‘genes’. This Buzzle article reveals...
Is Zen Monk Diet Plan Good For Healthy Lifestyle?
The Zen monk diet is a spiritual one, where it practices strict dietary rules that include only vegetarian-based eats. Learn...
-
Vegetarian Diet6 years ago
Lacto Ovo Vegetarian Diet; Everything You Need To Know
-
Diet Plans9 years ago
Fruit Diet Plan
-
Diet Plans9 years agoFree Diets that Work Fast for Women
-
Healthy Eating9 years agoHow to Grow Sprouts
-
Healthy Eating9 years agoBenefits of a Healthy Diet
-
Healthy Eating9 years agoHealthy Diet Snacks
-
Paleo Approved Foods9 years agoYummy Paleo Approved Foods!
-
Healthy Eating9 years agoHealthiest Diet