Health & Wellness

A 2000-Calorie Diet Plan – What You Need to Know

Have you ever noticed that the nutritional values mentioned on most food labels take 2000 calories as the average calorie intake of an adult? But do you know what it exactly means? When it comes to losing weight and maintaining health, these diets may attract a lot of attention. However, it is always recommended that you thoroughly know what these diets entail and whether or not your doctor recommends you to follow them. This article will help you understand what a 2000-calorie diet is and its benefits.

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What Is a 2000-Calorie Diet?

A 2000-calorie diet is an average calorie intake that an average adult should consume to sustain a healthy weight. Even the FDA or Food and Drugs Administration use 2000-calorie diet parameters to provide nutritional value labels on various food products. However, it is not suggestive of the fact that every adult should consume 2000 calories only as the calorie intake depends on various other factors, including age, sex, height, and weight of an individual.

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Can It Help Reduce Weight?

Well, a 2000-calorie meal plan may work for some individuals to lose weight, but it may not work for everyone. This is because the amount of calorie requirement varies from person to person, which means it can vary according to factors, such as height, weight loss goals, and activity levels. Also, just cutting down calories from your diet may not work in some cases as there are other aspects that are also important in your weight loss journey, which include socioeconomic factors, environment, gut bacteria, etc. A 2000-calorie diet may also lead to weight gain in the case of some individuals. Having said that, creating a calorie deficit is what can help you knock off kilos. This means if your calorie intake is 2500 or more, and you reduce it to 2000, then making this change may help you fetch results!

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What Is the Standard Nutritional Requirement of an Individual?

It is important to establish that calorie requirement for every adult varies according to various associated factors. However, according to Dietary Guidelines 2015 to 2020, a 2000-calorie diet is an estimated number of calories that are consumed by an average adult. In addition, this value is also used as a benchmark by various food items to mention Percentage Daily Value.

How Does the 2000-Calorie Diet Work?

Our body requires energy to sustain, and calories from food help in achieving that. We all have different lifestyles and body types, and thus our calorie requirements can differ as per that. According to how active or inactive an adult is, the calorie requirement is established. However, for a woman, this range can be anywhere from 1600 to 2400 calories, and for a man, it can anywhere from 2000 to 3000.

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Again, the calorie intake can go higher during certain periods, such as for growing teenagers and pregnant women. It is usually more than 2000 calories in a day. However, if you are on your weight loss journey, then in order to lose weight, you have to create a calorie deficit, which means that you have to burn more calories than you consume.

If you are on a 2000-calorie diet to lose weight, then you can include various food items in your diet, which you can divide into three main and two mini-meals. You can also include any number of calorie-free beverages such as water, green tea, black coffee, etc., in your diet. If you feel like skipping a snack, you can compensate the calories towards a dessert, which means you can tweak some calories from one meal and add to another. Well, there are no hard and fast rules, but the basic idea is to eat healthily and remain within your calorie limit.

Sample 2000-Calorie Diet Plan For One Week

If you are wondering what all you should include and how your should plan your meals, we have some options and examples of a 2000-calorie diet for a week that you can try. However, we strictly recommend that you consult your doctor to know if it suits your requirement.

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1. Monday

These are some options that you can choose from.

Breakfast: 500-550 calories on an average

  • 1 slice of wheat bread
  • 2 scrambled eggs or omelette
  • 1-2 tablespoons peanut butter
  • 1 cup green tea

Snack: 100-150 calories on an average

  • A medium-sized apple with peanut butter

Lunch: 600-650 calories on an average

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  • A chicken sandwich made with multigrain bread
  • Celery sticks and carrot with hummus
  • One glass of milk (2%)
  • One wholewheat chocolate chip cookie (medium-size)

Snack: 100-150 calories on an average

  • A snack bar (make sure it has low sugar content and also low in calories)

Dinner: 600-650 calories on an average

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  • One cup steam broccoli florets
  • One small grilled potato with butter
  • Grilled fish
  • ½ cup vanilla ice cream

2. Tuesday

Here are some food options that you can consider:

Breakfast: 500-550 calories on an average

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  • A cup of steamed veggies with scrambled eggs
  • 1 banana
  • 1 cup black coffee

Snack: 100-150 calories on an average

  • One medium-sized apple with nut butter and a pinch of cinnamon

Lunch: 600-650 calories on an average

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  • 1 whole wheat tortilla, filled with 3/4 cup chopped peppers and zucchini and ¼ cup fresh shredded mozzarella cheese.

Snack: 100-150 calories on an average

  • 1 cup chia pudding with ½ sliced banana.

Dinner: 600-650 calories on an average

  • 1 cup wholewheat pasta cooked with two tablespoons pesto, 1/2 cup peas, and a tablespoon of parmesan cheese.
  • ¾ cup stir-fried shrimps

3. Wednesday

You can include the following food items in your diet:

Breakfast: 500-550 calories on an average

  • 1 hard-boiled egg
  • 2 whole-wheat bread
  • ½ avocado

Snacks: 100-150 calories on an average

  • 1 cup Greek yoghurt
  • ¾ cup strawberries

Lunch: 600-650 calories on an average

  • 150 grams grilled chicken
  • ½ cup cooked quinoa
  • 1 cup steamed vegetables

Snack: 100-150 calories on an average

Dinner: 600-650 calories on an average

  • Vegetarian chili made with ½ cup each of kidney beans, cooked sweet corn, butternut squash, and 1/4 canned and crushed tomatoes.

4. Thursday

Here’s what you can eat on day four:

Breakfast: 500-550 calories on an average

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  • 200 grams Greek yoghurt
  • ¼ cup granola
  • 1 cup mixed strawberries and blueberries

Snack: 100-150 calories on an average

  • 1 tablespoon almond butter
  • 1 medium-sized banana

Lunch: 600-650 calories on an average

  • 1 bowl rice noodles cooked with 1 tablespoon peanut butter, soy sauce (as per taste), one teaspoon honey, and sriracha.
  • Add ½ cup tofu and ½ cup peas.

Snack: 100-150 calories on an average

  • A protein bar with less than 12 percent sugar and approximately 100 calories.

Dinner: 600-650 calories on an average

  • 2-3 corn tacos filled with 150 grams of grilled cod
  • Throw in slices of half avocado

5. Friday

You can include the following food items in your 2000-calorie diet:

Breakfast: 500-550 calories on an average

  • 2 slices of whole wheat bread topped with sliced banana and nut butter.
  • Sprinkle a pinch of cinnamon on top

Snack: 100-150 calories on an average

  • Power smoothie with non-dairy milk, hemp seeds, frozen blueberries, spinach, and plant-based protein powder

Lunch: 600-650 calories on an average

  • A bowl of mixed green and tuna salad with ½ avocado and ½ cup cherry tomatoes
  • 1 wholewheat tortilla with sweet potato and black beans

Snack: 100-150 calories on an average

  • 1 cup celery sticks and carrots with hummus

Dinner: 600-650 calories on an average

  • 1 roasted chicken breast
  • ½ cup cooked brown rice
  • 2 cups stir-fried broccoli

6. Saturday

Here’s what you can consider adding to your diet:

Breakfast: 500-550 calories on an average

  • Omelette with 2 eggs, 1 cup sauteed sweet potatoes, 1 cup spinach, ¼ cup broccoli, and ½ cup mushroom

Snack: 100-150 calories on an average

  • 1 medium-sized apple with nut butter

Lunch: 600-650 calories on an average

  • 1 wholewheat pita bread stuffed with 150 grams of grilled tuna

Snack: 100-150 calories on an average

  • 1 cup grapes with 50 grams of cheddar cheese

Dinner: 600-650 calories on an average

  • ½ cup cooked wild rice
  • 150 grams of baked salmon
  • 2 cups roasted eggplant and asparagus

7. Sunday

Add these food options to your meal plan:

Breakfast: 500-550 calories on an average

  • 1 multigrain English muffin topped with finely chopped figs, walnuts, and honey.

Snack: 100-150 calories on an average

  • 1 cup yoghurt with mixed berries

Lunch: 600-650 calories on an average

  • 1 bowl wholewheat spaghetti cooked with 1 cup baby spinach, ½ cup corn kernels, and 8-10 shrimps.

Snack: 100-150 calories on an average

  • Celery sticks filled with sunflower seed butter topped with raisins

Dinner: 600-650 calories on an average

  • 1 grilled chicken breast with grilled acorn squash, topped with mint, pomegranate, and balsamic.

Foods to Eat on a 2000-Calorie Diet Plan

When you are eating 2000 calories a day, here are some foods that you should include in your diet:

  • Fruits: apples, melons, bananas, grapes, etc.
  • Lean meat: chicken, turkey, veal, lamb, beef, etc.
  • Whole grains: oats, millet, quinoa, farro, etc.
  • Legumes: black beans, chickpeas, lentils, etc.
  • Starchy vegetables: potatoes, sweet potato, peas, butternut squash, etc.

Foods You Can’t Eat on a 2000-Calorie Diet

Here are some foods that you should avoid for a healthy 2000-calorie diet:

  • Refined and processed carbs: sugary cereals, white bread, bagels, etc.
  • Fast foods: Burgers, fries, hot dogs, chicken nuggets, etc.
  • Sugar-sweetened beverages: sugary juices, sodas, sweetened teas, juice boxes, etc.
  • Added sugar: candy, ice-creams, baked goods, etc.
  • Fried foods: potato chips, doughnuts, fried chicken, fries, etc.

Do not forget that your calorie intake can vary according to various factors. Therefore, it is always advisable to consult your doctor and a nutritionist before making any major lifestyle changes in your regular or day-to-day diet. The above-mentioned options are some healthy food options that you can easily include in your 2000-calorie diet plan!

Also Read:

Health Benefits of Yoga Diet
Food Myths Which Needs to Be Broken
A Guide on Very Low-Calorie Diet (VLCD)

This post was last modified on May 6, 2021 8:36 am

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