A 2,000-Calorie Diet: Food Lists and Meal Plan
- Dietitian.Lauren Hmede
- Aug 7, 2019
- 6 min read
Introduction:
2,000-calorie diets are considered standard for most adults, as this number is considered adequate to meet most people’s energy and nutrient needs.
This article tells you everything you need to know about 2,000-calorie diets, including foods to include and avoid, as well as a sample meal plan.
Why 2,000 calories are often considered standard
Though nutritional requirements vary by individual, 2,000 calories are often considered standard.
This number is based on the estimated nutritional needs of most adults and used for meal planning purposes according to the 2015–2020 Dietary Guidelines.
Additionally, it’s used as a benchmark to create recommendations on nutrition labels.
In fact, all nutrition labels contain the phrase: “Percent Daily Values are based on a 2,000-calorie diet. Your Daily Values may be higher or lower depending on your calorie needs”.
Due to these daily values, consumers can compare, for example, amounts of sodium and saturated fat in a given food to the maximum daily recommended levels.
Why calorie needs differ
The average adult needs approximately 2,000 calories per day. Yet, individual calorie recommendations depend on many factors, such as your size, gender, exercise level, weight goals, and overall health.
Can a 2,000-calorie diet aid weight loss?
Though 2,000-calorie diets have the potential to aid weight loss, it’s important to tailor your intake to your individual needs, as calorie needs vary based on many factors.
Foods to eat
A well-balanced, healthy diet includes plenty of whole, unprocessed foods.
Where your calories come from is just as important as how many calories you consume.
While it’s vital to ensure that you’re getting enough carbs, protein, and fat, a focus on foods rather than macronutrients may be more helpful to create a healthy diet.
At each meal, you should focus on high-quality protein and fiber-rich foods, such as fruits, vegetables, and whole grains.
While you can indulge on occasion, your diet should mainly consist of the following types of foods:
Whole grains: brown rice, oats, bulgur, quinoa, farro, millet, etc.
Fruits: berries, peaches, apples, pears, melons, bananas, grapes, etc.
Non-starchy vegetables: kale, spinach, peppers, zucchini, broccoli, bok choy, Swiss chard, tomatoes, cauliflower, etc.
Starchy vegetables: butternut squash, sweet potatoes, winter squash, potatoes, peas, plantains, etc.
Dairy products: reduced or full-fat plain yogurt, kefir, and full-fat cheeses.
Lean meats: turkey, chicken, beef, lamb, bison, veal, etc.
Nuts, nut butters, and seeds: almonds, cashews, macadamia nuts, hazelnuts, sunflower seeds, pine nuts, and natural nut butters
Fish and seafood: tuna, salmon, halibut, scallops, mussels, clams, shrimp, etc.
Legumes: chickpeas, black beans, cannellini beans, kidney beans, lentils, etc.
Eggs: organic, whole eggs are the healthiest and most nutrient dense
Plant-based protein: tofu, edamame, tempeh, seitan, plant-based protein powders, etc.
Healthy fats: avocados, coconut oil, avocado oil, olive oil, etc.
Spices: ginger, turmeric, black pepper, red pepper, paprika, cinnamon, nutmeg, etc.
Herbs: parsley, basil, dill, cilantro, oregano, rosemary, tarragon, etc
Calorie-free beverages: black coffee, tea, sparkling water, etc.
Studies suggest that adding a protein source to meals and snacks can help promote feelings of fullness and aid weight loss and maintenance.
Additionally, monitoring your carb intake and choosing the right types of carbs can assist with weight maintenance.
It’s important to eat a variety of whole, unprocessed foods — not only to meet your nutritional needs but also to achieve and maintain a healthy weight and promote optimal health.
Foods to avoid
It’s best to avoid foods that provide little to no nutritional value — also known as “empty calories.” These are typically foods that are high in calories and added sugar yet low in nutrients.
Here is a list of foods to avoid or limit on any healthy diet, regardless of your calorie needs:
Added sugars: agave, baked goods, ice cream, candy, etc. — limit added sugars to less than 5–10% of your total calories.
Fast food: French fries, hot dogs, pizza, chicken nuggets, etc.
Processed and refined carbs: bagels, white bread, crackers, cookies, chips, sugary cereals, boxed pasta, etc.
Fried foods: French fries, fried chicken, doughnuts, potato chips, fish and chips, etc.
Sodas and sugar-sweetened beverages: sports drinks, sugary juices, sodas, fruit punch, sweetened tea and coffee drinks, etc.
Diet and low-fat foods: diet ice cream, diet boxed snacks, diet packaged and frozen meals, and aritifical sweeteners such as Sweet n’ Low, etc.
Though most of your diet should consist of whole, unprocessed foods, it’s okay to indulge in less healthy foods occasionally.
However, regularly eating the foods on this list may not only be harmful to your health but also delay or hinder weight loss or even disrupt your weight maintenance efforts.
Sample meal plan
Here’s a healthy 5-day sample meal plan with approximately 2,000 calories per day.
Each meal contains approximately 500 calories and each snack about 250 calories.
Monday
Breakfast: vegetable omelet:
2 eggs1 cup (20 grams) of spinach
1/4 cup (24 grams) of mushrooms
1/4 cup (23 grams) of broccoli
1 cup (205 grams) of sautéed sweet potatoes
1 tablespoon (15 ml) of olive oil
Snack: apple with peanut butter
1 medium apple2 tablespoons (32 grams) of peanut butter
Lunch: Mediterranean tuna pita pockets
1 whole-wheat pita5 ounces (140 grams) of canned tunachopped red onion and celery1/4 avocado1 tablespoon (9 grams) of crumbled feta cheese
Snack: cheese and grapes
2 ounces (56 grams) of cheddar cheese
1 cup (92 grams) of grapes
Dinner: salmon with veggies and wild rice
5 ounces (140 grams) of baked salmon
2 tablespoons (30 ml) of olive oil
1/2 cup (82 grams) of cooked wild rice
1 cup (180 grams) of roasted asparagus
1 cup (100 grams) of roasted eggplant
Tuesday:
Breakfast: nut butter and banana toast
2 slices of whole-grain toast
2 tablespoons (32 grams) of almond butter
1 sliced bananacinnamon to sprinkle on top
Snack: power smoothie
3/4 cup (180 ml) of unsweetened, non-dairy milk
1 cup (20 grams) of spinach
1 scoop (42 grams) of plant based powder
1 cup (123 grams) of frozen blueberries
1 tablespoon (14 grams) of hemp seeds
Lunch: avocado-tuna salad
1/2 avocado
5 ounces (140 grams) of canned tuna
1/2 cup (75 grams) of cherry tomatoes
2 cups (100–140 grams) of mixed greens
Lunch: black bean and sweet potato burrito
1 whole-wheat tortilla
1/4 cup (41 grams) of cooked brown rice
1/2 cup (102 grams) of cooked sweet potatoes
1/4 cup (50 grams) of black beans
2 tablespoons (30 grams) of salsa
Snack: vegetables and hummus
Fresh carrot and celery sticks
2 tablespoons (30 grams) of hummus
1/2 whole-wheat pita bread
Dinner: chicken and broccoli stir-fry
5 ounces (140 grams) of chicken
2 cups (176 grams) of broccoli
1/2 cup (82 grams) of cooked brown rice
Fresh garlic and ginger
1 tablespoon (15 ml) of soy sauce
Wednesday
Breakfast: berry yogurt parfait
7 ounces (200 grams) of plain Greek yogurt
1/2 cup (74 grams) of fresh blueberries
1/2 cup (76 grams) of sliced strawberries
1/4 cup (30 grams) of granola
Snack: banana and almond butter
1 banana
1 1/2 tablespoons (24 grams) of almond butter
Lunch: peanut noodles with tofu and peas
3/4 cup (132 grams) of cooked rice noodles
5 ounces (141 grams) of tofu
1/2 cup (125 grams) of peas
1 tablespoon (16 grams) of creamy peanut butter
2 teaspoons (10 grams) of tamari or soy sauce
1/2 teaspoon (2 grams) of Sriracha
2 teaspoons (14 grams) of honeyjuice of 1/2 lime
Snack: protein bar
Look for bars containing approximately 200–250 calories with less than 12 grams of sugar and at least 5 grams of fiber.
Dinner: fish tacos
3 corn tortillas
6 ounces (170 grams) of grilled cod
1/2 avocado
2 tablespoons (34 grams) of pico de gallo
Thursday
Breakfast: avocado toast with egg
1/2 avocado
2 slices of whole-wheat toast
1 tablespoon (15 ml) of olive oil
1 egg
Snack: Greek yogurt with strawberries
7 ounces (200 grams) of plain Greek yogurt
3/4 cup (125 grams) of sliced strawberries
Lunch: quinoa with mixed vegetables and grilled chicken
1/2 cup (93 grams) of cooked quinoa
5 ounces (142 grams) of grilled chicken
1 tablespoon (15 ml) of olive oil
1 cup (180 grams) of mixed, non-starchy vegetables
Snack: dark chocolate and almonds
2 squares (21 grams) of dark chocolate
15–20 almonds
Dinner: vegetarian chili
1/2 cup (121 grams) of canned, crushed tomatoes
1/2 cup (130 grams) of kidney beans
1/2 cup (103 grams) of butternut squash
1/2 cup (75 grams) of cooked sweet corn
1/4 cup (28 grams) of diced white onions
1/4 of a jalapeño pepper
Friday:
Breakfast: oatmeal with seeds and dried fruit
1/2 cups (80 grams) of steel-cut oats
1 tablespoon (14 grams) of hemp seeds
1 tablespoon (12 grams) of flax seeds
2 tablespoons (20 grams) of dried cherries
Snack: bell peppers and carrots with guacamole
1/2 bell pepper, cut into strips
1 cup of carrot sticks
4 tablespoons (60 grams) of guacamole
Lunch: grilled vegetable and mozzarella wrap
1 whole-wheat tortilla
1/2 cup (60 grams) of grilled red peppers
5 slices (42 grams) of grilled zucchini
3 ounces (84 grams) of fresh mozzarella
Snack: chia pudding with banana
5 ounces (170 grams) of chia pudding
1/2 of a sliced banana
Dinner: pasta with pesto, peas, and shrimp
2 tablespoons (30 grams) of pesto
1/2 cup (42 grams) of whole-wheat or brown-rice penne
6 ounces (170 grams) of shrimp
1/2 cup (80 grams) of peas
1 tablespoon (5 grams) of grated Parmesan cheese
A healthy and well-balanced diet can be both delicious and nourishing. This 2,000-calorie sample menu consists of meals with whole, unprocessed foods. Plus, it’s rich in fiber, protein, fruit, vegetables, and healthy fats.
With a little planning and preparation, achieving a nutritious diet can be easy. Also, it’s possible to find similar meals similar when dining out.
Nevertheless, it’s often easier to make healthier choices and control portion sizes when you prepare your meals at home from fresh ingredients.
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