2,000 calorie diet: food lists and meal plans

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A 2,000-calorie diet will meet the needs of most adults.

A 2,000-calorie diet is considered the standard diet for most adults because this number is considered sufficient to meet most people's energy and nutritional needs.

This article tells you everything you need to know about a 2,000-calorie diet, including foods to include and avoid, and a sample meal plan.

Why 2,000 calories are generally considered standard

While nutritional requirements vary from person to person, 2,000 calories are generally considered standard.

This figure is based on the estimated nutritional needs of most adults and is used in meal planning according to dietary guidelines for 2015-2020 (1).

In addition, it is used as a baseline for creating recommendations on nutrition labels (2).

In fact, all nutrition labels contain the phrase: "percent daily values are based on a 2,000 calorie diet." depending on your calorie needs, your daily intake may be higher or lower" (3).

Because of these daily values, consumers can compare the amount of sodium and saturated fat in a given food to the maximum level recommended daily.

Why calorie needs are different

Calories provide your body with the energy it needs to sustain life (4).

Because everyone's body and lifestyle are different, people's needs for calories are also different.

Based on activity levels, it is estimated that adult women need 1,600-2,400 calories per day, and adult men need 2,000-3,000 calories (1).

However, calorie requirements vary widely, with some people needing more or less than 2,000 calories per day.

In addition, people in their formative years, such as pregnant women and teens, typically need more than a standard 2,000 calories per day.

When you burn more calories than you consume, there will be insufficient calories, which can lead to weight loss.

Conversely, when you consume more calories than you burn, you may gain weight. When two numbers are equal, weight maintenance occurs.

Therefore, depending on your weight goals and activity level, the appropriate number of calories you should burn will vary.

Summary: adults need an average of about 2,000 calories per day. However, individual calorie recommendations depend on many factors, such as your body type, gender, exercise level, weight goals, and overall health.

Can 2,000-calorie diet help with weight loss?

Following a 2,000-calorie diet may help some people lose weight. Its effectiveness for this purpose depends on your age, gender, height, weight, activity level, and weight loss goals.

It's important to note that losing weight is much more complicated than simply reducing calorie intake. Other factors that affect weight loss include your environment, socioeconomic factors, and even your gut bacteria (5, 6).

That said, calorie restriction is one of the main goals of obesity prevention and management (7, 8).

For example, if you reduce your daily calorie intake from 2,500 to 2,000, you should lose 1 pound (0.45 kg) in 1 week because 3,500 calories (500 calories saved in 7 days) is an approximate fat (9, 10) of calories in a 1 pound body.

On the other hand, a 2,000 calorie diet can exceed some people's calorie needs and can lead to weight gain.

Summary: While a 2,000 calorie, diet has the potential to help lose weight, it's important to adjust your intake to your individual needs because calorie requirements vary for many factors.

Food to eat

A balanced, healthy diet includes a large number of unprocessed, complete foods.

Where your calories come from is just as important as how many calories you burn.

While it's critical to ensure adequate intake of carbohydrates, proteins, and fats, focusing on foods rather than macronutrients may be more helpful in building a healthy diet (11).

With every meal, you should focus on high-quality protein and fiber-rich foods like fruits, vegetables, and whole grains.

While you can indulge in it occasionally, your diet should consist primarily of the following types of foods:

• Whole grains: brown rice, oats, milled dried wheat, quinoa, farro, millet, etc.
• Fruits: berries, peaches, apples, pears, melons, bananas, grapes, etc.
• Non-starchy vegetables: kale, spinach, pepper, zucchini, broccoli, cabbage, Swiss beet, tomatoes, cauliflower, etc.
• Starchy vegetables: walnut squash, sweet potato, winter squash, potatoes, peas, plantains, etc.
• Dairy products: reduced or full-fat plain yogurt, kefir, and full-fat cheese.
• Lean meats: turkey, chicken, beef, lamb, bison, veal, etc.
• nuts, nut butter, and seeds: almonds, cashews, macadamias, hazelnuts, sunflower seeds, pine nuts, and natural nut butter
• 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 nutritious
• Plant protein: tofu, edamame, tempeh, gluten, vegetable protein powder, etc.
• Healthy fats: avocado, coconut oil, avocado oil, olive oil, etc.
• Spices: ginger, turmeric, black pepper, red pepper, paprika, cinnamon, nutmeg, etc.
• Herbs: parsley, basil, dill, coriander, oregano, rosemary, tarragon, etc.
• Non-calorie beverages: black coffee, tea, soda, etc.

Studies have shown that adding protein sources to meals and snacks can help promote satiety and help with weight loss and weight maintenance. （12, 13, 14）。

In addition, monitoring your carbohydrate intake and choosing the right type of carbohydrate can help maintain weight.

It's important to eat a variety of whole, unprocessed foods — not just to meet your nutritional needs, but also to achieve and maintain a healthy weight and promote optimal health.

Summary: a balanced, healthy diet should include a variety of whole, unprocessed foods, including plenty of fruits, vegetables, lean proteins, legumes, whole grains, and healthy fats.

Foods that should be avoided

it's best to avoid foods that offer little to no nutritional value — also known as "empty calories." these are usually foods that are high in calories and added sugars but low in nutrients (15).

Regardless of your calorie needs, the following food list should be avoided or restricted from any healthy diet:

• added sugars: agaves, baked goods, ice cream, candy, etc. – limit added sugars to less than 5-10% of total calories (11)
• Fast food: French fries, hot dogs, pizza, chicken nuggets, etc.
• Processed and refined carbohydrates: bagels, white bread, biscuits, biscuits, potato chips, sugary cereals, boxed pasta, etc.
• Fried foods: French fries, fried chicken, donuts, potato chips, fish and chips, etc.
• Sodas and sugary drinks: sports drinks, sugary juices, sodas, juice drinks, sugar-sweetened teas and coffee drinks, etc.
• Slimming and low-fat foods: slimming ice cream, weight loss boxed snacks, slimming packaged and frozen foods, as well as artificial sweeteners such as Sweet n' Low.

While most of your diet should include whole, unprocessed foods, it's okay to occasionally indulge in less healthy foods.

However, regular consumption of foods on this list can not only be harmful to your health, but can also delay or hinder weight loss, or even undermine your efforts to maintain your weight.

Summary: it's best to avoid or limit foods of little nutraceutical value, such as fried foods, refined carbohydrates, and sugary snacks and beverages.

Sample meal plan

This is a healthy 5-day sample meal plan with approximately 2,000 calories per day.

Contains approximately 500 calories per meal and approximately 250 calories per snack (16).

Monday

Breakfast: vegetable omelets

• 2 eggs
• 1 cup (20 g) spinach
• 1/4 cup (24 g) mushrooms
• 1/4 cup (23 g) broccoli
• 1 cup (205 g) sautéed sweet potatoes
• 1 tablespoon (15 ml) olive oil

Snack: apple with peanut butter

• 1 medium apple
• 2 tablespoons (32 g) peanut butter

Lunch: Mediterranean tuna pita

• 1 whole wheat pita
• 5 ounces (140 g) canned tuna
• chopped red onion and celery
• 1/4 avocado
• 1 tablespoon (9 g) minced feta cheese

Snacks: cheese and grapes

• 2 ounces (56 g) of cheddar cheese
• 1 cup (92 g) grapes

Dinner: salmon with vegetables and wild rice

• 5 ounces (140 g) of grilled salmon
• 2 tablespoons (30 ml) olive oil
• 1/2 cup (82 g) of cooked wild rice
• 1 cup (180 g) roasted asparagus
• 1 cup (100 g) roasted eggplant

Tuesday

Breakfast: nut butter and banana toast

 

• 2 slices of whole e wheat toast
• 2 tablespoons (32 g) almond butter
• 1 slice of banana
• sprinkle cinnamon on top

Snack: powerful smoothies

• 3/4 cup (180 ml) unsweetened, non-dairy milk
• 1 cup (20 g) spinach
• 1 scoop (42 g) vegetable protein powder
• 1 cup (123 g) frozen blueberries
• 1 tablespoon (14 g) hemp seeds

Lunch: avocado tuna salad

• 1/2 avocado
• 5 ounces (140 g) canned tuna
• 1/2 cup (75 g) cherry tomatoes
• 2 cups (100-140 g) mixed vegetables

Lunch: black bean sweet potato burritos

• 1 whole wheat tortilla
• 1/4 cup (41 g) cooked brown rice
• 1/2 cup (102 g) cooked sweet potatoes
• 1/4 cup (50 g) black beans
• 2 tablespoons (30 g) salsa

Snacks: vegetables and hummus

• fresh carrots and celery strips
• 2 tablespoons (30 g) hummus
• 1/2 whole wheat pita bread

Dinner: chicken and broccoli stir-fried

• 5 ounces (140 g) of chicken
• 2 cups (176 g) broccoli
• 1/2 cup (82 g) cooked brown rice
• fresh garlic and ginger
• 1 tablespoon (15 ml) soy sauce

 

Wednesday

Breakfast: berry yogurt parfait

• 7 ounces (200 g) pure Greek yogurt
• 1/2 cup (74 g) fresh blueberries
• 1/2 cup (76 g) sliced strawberries
• 1/4 cup (30 g) granola

Snacks: bananas and almond butter

• 1 banana
• 1 1/2 tbsp (24 g) almond butter

Lunch: tofu pea peanut noodles

• 3/4 cup (132 g) cooked rice flour
• 5 ounces (141 g) of tofu 
• 1/2 cup (125 g) peas
• 1 tablespoon (16 g) creamy peanut butter
• 2 teaspoons (10 g) tamales or soy sauce
• 1/2 teaspoon (2 g) is Racha
• 2 teaspoons (14 g) of honey
• 1/2 lime juice

Snack: protein bars

• Look for energy bars that contain approximately 200-250 calories, less than 12 grams of sugar, and at least 5 grams of fiber.

Dinner: fish tacos

• 3 tortillas
• 6 ounces (170 g) of grilled cod
• 1/2 avocado
• 2 tablespoons (34 g) pico de gallo

Thursday

Breakfast: avocado toast with eggs

• 1/2 avocado
• 2 slices of whole-wheat toast
• 1 tablespoon (15 ml) olive oil
• 1 egg

Snack: Greek yogurt with strawberries

• 7 ounces (200 g) pure Greek yogurt
• 3/4 cup (125 g) sliced strawberries

Lunch: quinoa with assorted vegetables and roast chicken

• 1/2 cup (93 g) cooked quinoa
• 5 ounces (142 g) roast chicken
• 1 tablespoon (15 ml) olive oil
• 1 cup (180 g) mixed with non-starchy vegetables

Snacks: dark chocolate and almonds

• 2 pieces (21 g) of dark chocolate
• 15-20 almonds

Dinner: vegetarian chili peppers

• 1/2 cup (121 g) canned chopped tomatoes
• 1/2 cup (130 g) kidney beans
• 1/2 cup (103 g) walnut pumpkin
• 1/2 cup (75 g) ripe sweet corn
• 1/4 cup (28 g) diced white onion
• 1/4 of a mustache

Friday

Breakfast: oatmeal with seeds and dried fruits

• 1/2 cup (80 g) steel cut oats
• 1 tablespoon (14 g) hemp seeds
• 1 tablespoon (12 g) flaxseed
• 2 tablespoons (20 g) dried cherries

Snack: bell peppers and carrots with guacamole

• 1/2 bell pepper, cut into strips
• 1 cup carrot strips
• 4 tablespoons (60 g) guacamole

Lunch: grilled vegetables and mozzarella rolls

• 1 whole wheat tortilla
• 1/2 cup (60 g) roasted red peppers
• 5 slices (42 g) of roast zucchini
• 3 ounces (84 g) of fresh mozzarella cheese

Snack: banana chia seed pudding

• 5 ounces (170 g) chia seed pudding
• 1/2 sliced banana

Dinner: pasta with pesto, peas, and shrimp

• 2 tablespoons (30 g) pesto
• 1/2 cup (42 g) whole grain or brown rice macaroni
• 6 oz (170 g) shrimp
• 1/2 cup (80 g) peas
• 1 tablespoon (5 g) grated parmesan cheese

A healthy and balanced diet is both delicious and nutritious. This 2,000-calorie sample menu includes meals containing complete, unprocessed foods. In addition, it is rich in fiber, protein, fruits, vegetables, and healthy fats.

With a little planning and preparation, a nutritious diet can be easily achieved. In addition, you may find similar meals when eating out.

However, when you cook a meal using fresh ingredients at home, it's usually easier to make healthier choices and control portion sizes.

Summary: a 2,000-calorie diet should include whole, unprocessed foods and be rich in fruits, vegetables, protein, whole grains, and healthy fats. Planning and preparing your meals makes it easier for you to eat a healthy and balanced diet.

Conclusion

A 2,000-calorie diet will meet the needs of most adults.

Nonetheless, individual needs will vary depending on your age, gender, weight, height, activity level, and weight goals.

As with any healthy diet, a 2,000-calorie diet should include whole, unprocessed foods such as fresh produce, protein, and healthy fats.