2000 Calories Meal Plan

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Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes


Day 1

Breakfast Calories Carbohydrates Protein Fat
Veggie Scramble* (see recipe)        
• 2 large eggs 147.00 0.77g 12.58g 9.94g
• 2 large egg whites 34.32 0.48g 7.19g 0.11g
• ¼ cup bell pepper, chopped 9.68 2.25g 0.37g 0.11g
• ¼ cup mushrooms, sliced 3.85 0.57g 0.54g 0.06g
2 slices whole wheat bread, toasted 138.50 25.85g 5.45g 2.40g
2 tsp trans fat free margarine 56.47 0.00g 0.00g 6.24g
2 tsp all natural fruit spread 26.67 6.67g 0.00g 0.00g
TOTAL 416.49 36.59g 26.13g 18.86g
 
Snack 1 Calories Carbohydrates Protein Fat
1 medium apple 71.76 19.06g 0.36g 0.23g
25 raw almonds 173.40 5.93g 6.38g 15.20g
TOTAL 245.16 24.99g 6.74g 15.43g
 
Lunch Calories Carbohydrates Protein Fat
Greek Salad:        
• 3 cups spinach 23.97 4.63g 1.73g 0.42g
• 1 cup tomato, chopped 32.40 7.06g 1.58g 0.36g
• 1 oz feta cheese, crumbled 74.84 1.16g 4.03g 6.03
• 1/3 cup canned chick peas (rinsed /drained) 95.20 18.10g 3.96g 0.91g
• 1 Tbs olive oil 119.34 0.00g 0.00g 13.50g
• 1 Tbs balsamic vinegar 2.70 0.01g 0.00g 0.00g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 small orange 45.12 11.28g 0.90g 0.12g
TOTAL 479.32 54.11g 20.55g 21.78g
 
Snack 2 Calories Carbohydrates Protein Fat
Orange-Banana Smoothie:        
• 1 medium banana 89.89 23.07g 1.10g 0.33g
• 1 oz protein powder** 104.00 2.00g 24.00g 0.00g
• 8 oz orange juice 109.82 25.46g 1.50g 0.75g
TOTAL 303.71 50.53g 26.60g 1.08g
 
Dinner Calories Carbohydrates Protein Fat
5 oz wild salmon (grilled w/1 tsp olive oil and 1 tsp chili powder) 249.11 1.42g 28.43g 13.92g
1 cup steamed broccoli with lemon juice 83.38 17.31g 5.59g 0.96g
1 medium baked sweet potato 102.60 23.61g 2.29g 0.71g
2 tsp low fat sour cream 13.50 0.43g 0.29g 1.20g
TOTAL 448.59 42.77g 36.60g 16.79g
 
Snack 3 Calories Carbohydrates Protein Fat
¼ cup hummus 46.48 4.00g 2.21g 2.69g
1 cup cucumber, sliced 14.28 2.57g 0.70g 0.19
TOTAL 60.76 6.57g 2.91g 2.88g
 
DAILY TOTAL 1954.03 215.06g 119.53g 76.82g

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Day 2

Breakfast Calories Carbohydrates Protein Fat
1 ½ cups Bran Flakes 192.00 48.24g 5.64g 1.32 g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
1 medium banana, sliced 105.02 26.95g 1.29g 0.39g
1 Tbs sliced almonds 33.23 1.14g 1.22g 2.91g
TOTAL 429.46 84.81g 15.59g 8.64g
 
Snack 1 Calories Carbohydrates Protein Fat
8 oz low fat vanilla yogurt 208.25 33.81g 12.08g 3.06g
2 Tbs raisins 54.19 14.35g 0.56g 0.08g
TOTAL 262.44 48.16g 12.64g 3.14g
 
Lunch Calories Carbohydrates Protein Fat
Rice & Bean Wrap* (see recipe)        
• 1 (8in) whole wheat flour tortilla 143.52 23.62g 3.81g 3.56g
• 1 slice low fat cheddar cheese 48.44 0.53g 6.82g 1.96g
• ½ cup cooked brown rice 108.22 22.39g 2.52g 0.88g
• ½ cup black beans, canned 109.20 19.87g 7.24g 0.35g
• ¼ cup sliced bell pepper 7.45 1.73g 0.32g 0.06g
• ¼ cup salsa 17.82 4.13g 1.02g 0.11g
TOTAL 434.65 72.27g 21.72g 6.92g
 
Snack 2 Calories Carbohydrates Protein Fat
1 ½ cups grapes 92.46 23.67g 0.87g 0.48g
TOTAL 92.46 23.67g 0.87g 0.48g
 
Dinner Calories Carbohydrates Protein Fat
Shrimp Pesto:        
• 1 ½ cups cooked whole wheat pasta 260.40 55.73g 11.19g 1.13g
• 1 Tbs basil pesto, prepared 50.00 1.50g 0.80g 5.00g
• 4 oz cooked shrimp 112.26 0.00g 23.71g 1.23g
• ¾ cup cherry tomatoes, halved 20.11 4.38g 0.98g 0.22g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 541.97 70.09g 44.12g 11.60g
 
Snack 3 Calories Carbohydrates Protein Fat
Strawberry Shake        
• 1 oz vanilla protein powder** 104.00 2.00g 24.00g 0.00g
• ¾ cup frozen strawberries 37.10 9.68g 0.46g 0.12g
• 8 fl oz apple juice, unsweetened 120.00 30.00g 0.50g 0.00g
TOTAL 261.10 41.68g 24.96g 0.12g
 
DAILY TOTAL 2022.08 340.68g 119.90g 30.91g

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Day 3

Breakfast Calories Carbohydrates Protein Fat
1 cup cooked oatmeal 147.00 25.20g 6.07g 2.33g
2 Tbs chopped walnuts 95.65 2.01g 2.23g 9.54g
1 pear, chopped 96.28 25.66g 0.63g 0.20g
TOTAL 338.93 52.87g 8.93g 12.07g
 
Snack 1 Calories Carbohydrates Protein Fat
2 hard boiled eggs 155.00 1.12g 12.58g 10.61g
1 cup strawberries 48.64 11.67g 1.02g 0.46g
1 oz raw almonds 163.86 5.60g 6.03g 14.36g
TOTAL 367.50 18.39g 19.63g 25.42g
 
Lunch Calories Carbohydrates Protein Fat
2 cups low salt vegetable soup 200.00 40.00g 4.00g 4.00g
1 medium baked potato, skin on 128.34 29.19g 3.45g 0.18g
½ cup cooked broccoli 27.30 5.60g 1.86g 0.32g
TOTAL 355.64 74.79g 9.31g 4.50g
 
Snack 2 Calories Carbohydrates Protein Fat
6 whole wheat crackers 106.32 16.46g 2.11g 4.13g
1 cup honeydew melon 63.72 16.09g 0.96g 0.25g
1 string cheese 85.61 1.08g 7.36g 5.68g
TOTAL 255.65 33.63g 10.43g 10.06g
 
Dinner Calories Carbohydrates Protein Fat
Chicken Stir Fry* (see recipe)        
• 5 oz skinless chicken breast, cut 155.92 24.81g 32.73g 1.76g
• 2 tsp canola oil 79.56 0.00g 0.00g 9.00g
• 1 clove garlic, minced 4.47g 0.99g 40.26g 11.77g
• 1 cup sliced mushrooms 15.40 2.30g 2.16g 0.24g
• 1 ½ cups green beans 51.15 11.76g 3.00g 0.20g
• 2 Tbs low sodium soy sauce 16.85 2.71g 1.64g 0.02g
• 1 Tbs hoisin sauce 35.20 7.05g 0.53g 0.54g
1 cup cooked brown rice 216.45 44.77g 5.03g 1.75g
TOTAL 575.01 69.58g 45.29g 13.53g
 
Snack 3 Calories Carbohydrates Protein Fat
6 oz non fat fruit yogurt 160.23 32.39g 7.50g 0.34g
1 medium orange 61.57 15.39g 1.23g 0.16g
TOTAL 221.80 47.78g 8.73g 0.50g
DAILY TOTAL 2114.53 297.04g 102.31g 66.08g

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Day 4

Breakfast Calories Carbohydrates Protein Fat
Pineapple Smoothie:        
• ¼ cup nonfat Greek style yogurt 28.33 2.00g 4.33g 0.00g
• ½ cup frozen pineapple chunks 39.53 10.46g 0.41g 0.09g
• 1 oz vanilla protein powder** 104.00 2.00g 24.00 0.00g
• 8 fl oz orange juice 109.56 25.05g 1.99g 0.75g
½ whole wheat English muffin, toasted 67.41 13.45g 2.93g 0.67g
1 tsp trans fat free margarine 28.23 0.00g 0.00g 3.34g
2 tsp honey 42.56 11.54g 0.04g 0.00g
TOTAL 419.62 64.50g 33.17g 4.58g
 
Snack 1 Calories Carbohydrates Protein Fat
1 oz whole wheat pretzels 102.63 23.02g 3.15g 0.74g
1 medium apple 71.76 19.06g 0.36g 0.23g
10 almonds 69.36 2.37g 2.55g 6.08g
TOTAL 243.75 44.45g 6.06g 7.05g
 
Lunch Calories Carbohydrates Protein Fat
Grilled Tuna Salad:        
• 4 oz grilled tuna 149.69 0.00g 31.97g 1.46g
• ¼ cup steamed edamame 74.39 4.27g 7.15g 3.86g
• 3 cups spinach 16.20 3.01g 1.47g 0.16g
• 1 cup carrots 52.48 12.26g 1.19g 0.31g
• 2 tsp sesame oil + 2 tsp lime juice 82.71 0.85g 0.04g 9.08g
TOTAL 375.38 20.41g 41.83g 14.86g
 
Snack 2 Calories Carbohydrates Protein Fat
Trail Mix:        
• 2 Tbs unsweetened dried cranberries 100.00 23.40g 0.00g 0.00g
• 2 Tbs walnut halves 98.10 2.06g 2.28g 9.78g
• 1 Tbs dark chocolate chips 54.26 7.21g 0.48g 3.38g
TOTAL 252.36 32.67g 2.76g 13.16g
 
Dinner Calories Carbohydrates Protein Fat
4 oz grilled flank steak 210.92 0.00g 31.63g 8.39g
2 cup steamed green beans 68.20 15.69g 4.00g 0.26g
2 tsp olive oil 79.56 0.00g 0.00g 9.00g
2 tsp lemon juice 1.48 0.51g 0.02g 0.00g
1 whole wheat pita (4 in) 74.48 15.40g 2.74g 0.73g
TOTAL 434.64 31.60g 38.40g 18.38g
 
Snack 3 Calories Carbohydrates Protein Fat
1 cup Kashi® Go Lean Crunch cereal 199.81 35.99g 9.27g 3.07g
½ cup blueberries 41.33 10.51g 0.54g 0.24g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 326.89 58.38g 18.17g 3.75g
 
DAILY TOTAL 2093.97 252.00g 140.92g 61.79g

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Day 5

Breakfast Calories Carbohydrates Protein Fat
1 cup chopped cantaloupe 54.40 13.06g 1.34g 0.30g
1 cup strawberries, sliced 53.12 12.75g 1.11g 0.50g
¾ cup low fat granola 238.84 49.50g 4.95g 2.85g
6 oz nonfat plain yogurt 85.00 6.00g 13.00g 0.00g
TOTAL 431.36 81.31g 20.41g 3.65g
 
Snack 1 Calories Carbohydrates Protein Fat
6 whole wheat crackers 106.32 16.46g 2.11g 4.13g
1 clementine 34.78 8.90g 0.63g 0.11g
1 oz low fat cheddar cheese 48.44 0.53g 6.82g 1.96g
TOTAL 189.54 25.90g 9.56g 6.20g
 
Lunch Calories Carbohydrates Protein Fat
Turkey Sandwich:        
• 2 slices multigrain bread 130.52 24.13g 5.20g 1.98g
• 3 oz roasted turkey breast, low sodium 84.00 3.00g 15.00g 3.00g
• ¼ cup roasted red pepper 12.00 3.6g 0.00g 0.00g
• 3 Tbs hummus 77.81 6.70g 3.70g 4.50g
• ¼ cup baby spinach 1.73 0.27g 0.21g 0.03g
1 medium apple 71.76 19.06g 0.36g 0.23g
TOTAL 377.82 56.76g 24.48g 9.74g
 
Snack 2 Calories Carbohydrates Protein Fat
Post Work Out Shake:        
• 8 fl oz low fat organic milk 102.48 12.18g 8.22g 2.37g
• 1 Tbs honey 64.41 17.46g 0.06g 0.00g
• 1/3 cup frozen blueberries 26.25 6.29g 0.22g 0.33g
• 1 small banana 89.89 23.07g 1.10g 0.33g
• 1 oz vanilla protein powder 104.00 2.00g 24.00g 0.00g
TOTAL 387.13 60.99g 33.60g 3.03g
 
Dinner Calories Carbohydrates Protein Fat
Vegetarian Chilli* - 1 serving (see recipe)        
• 1/3 Tbs olive oil 39.78 0.00g 0.00g 4.50g
• 1/3 onion, chopped 11.20 23.96g 0.25g 0.02g
• 1/3 green bell pepper, chopped 4.96 1.15g 0.21g 0.04g
• 1 garlic clove, minced 4.47 0.99g 0.19g 0.02g
• 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder 23.58 3.66g 0.99g 1.30g
• ¼ cup button mushrooms, chopped 3.85 0.57g 0.54g 0.06g
• 1/3 (28-ounce) can whole crushed tomatoes with liquid, no salt added 86.49 12.44g 0.00g 0.00g
• 1/3 (15 oz) can black beans, rinsed and drained 128.33 21.00g 8.17g 1.17g
• 1/3 (15 oz) can kidney beans, rinsed and drained 116.67 18.00g 8.00g 0.58g
• 1/3 cup whole kernel corn, frozen 48.11 11.37g 1.65g 0.42g
15 baked tortilla chips 117.65 22.68g 3.12g 1.62g
TOTAL 585.09 94.57g 23.12g 9.73g
 
Snack 3 Calories Carbohydrates Protein Fat
4 oz roasted turkey breast (deli sliced) 127.01 8.73g 15.31g 3.40g
1 oz walnuts, raw 128.00 9.30g 11.50g 6.10g
TOTAL 255.01 18.03g 26.81g 9.50g
 
DAILY TOTAL 2225.95 337.56g 137.98g 36.35g

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Day 6

Breakfast Calories Carbohydrates Protein Fat
Egg Sandwich:        
• 2 eggs + 2 egg whites scrambled 236.84 3.16g 20.72g 15.01g
• 1 slice Canadian bacon 43.47 0.32g 5.70g 1.98g
• 1 slice tomato 4.05 0.88g 0.20g 0.05g
• Whole wheat English muffin, toasted 62.65 12.50g 2.72g 0.65g
TOTAL 347.02 16.87g 29.34g 17.69g
 
Snack 1 Calories Carbohydrates Protein Fat
Clif Bar (Cranberry Apple Cherry) 230.00 45.00g 10.00g 2.50g
TOTAL 230.00 45.00g 10.00g 2.50g
 
Lunch Calories Carbohydrates Protein Fat
PB & J:        
• 1 Tbs low-sugar fruit spread 40.00 10.00g 0.00g 0.00g
• 2 Tbs natural peanut butter 210.00 6.00g 7.00g 17.00g
• 2 slices whole wheat bread 137.76 25.82g 5.43g 2.35g
• 8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 473.51 53.07g 20.78g 19.79g
 
Snack 2 Calories Carbohydrates Protein Fat
8 oz vegetable juice, reduced sodium 53.15 11.09g 1.45g 0.24g
3 oz roasted turkey breast (deli sliced) 95.25 6.55g 11.49g 2.55g
TOTAL 148.41 17.64g 12.93g 2.79g
 
Dinner Calories Carbohydrates Protein Fat
Turkey Burger Wrap:        
• 4 oz cooked turkey burger 212.32 0.00g 24.88g 11.77g
• 1 slice low fat Swiss cheese 35.70 0.90g 5.36g 1.07g
• 1 Spinach Flour tortilla (10 in) 218.40 35.95g 5.80g 5.43g
• 1 Tbs BBQ sauce 11.72 2.00g 0.28g 0.28g
• ¼ cup shredded cabbage 4.20 0.98g 0.25g 0.02g
1 cup sliced cucumber 14.28 2.57g 0.70g 0.19g
2 tsp olive oil and 1 tsp balsamic vinegar 82.24 0.01g 0.00g 9.00g
TOTAL 578.66 42.41g 37.27g 27.76g
 
Snack 3 Calories Carbohydrates Protein Fat
Double Chocolate Shake:        
• 1 oz chocolate protein powder** mixed with 6 fl oz water 104.00 2.00g 24.00g 0.00g
• 1 Tbs unsweetened cocoa powder 12.37 2.93g 1.06g 0.74g
• 1 small banana, sliced, frozen 89.89 23.07g 1.10g 0.33g
TOTAL 206.26 28.00g 26.16g 1.07g
 
DAILY TOTAL 1984.06 203.62g 136.49g 71.60g

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Day 7

Breakfast Calories Carbohydrates Protein Fat
1 cup cooked oatmeal 147.17 25.23g 6.08g 2.34g
2 Tbs sliced almonds 66.47 2.27g 2.44g 5.82g
½ cup sliced strawberries 26.56 6.37g 0.56g 0.25g
8 fl oz organic skim milk 85.75 11.88g 8.35g 0.44g
TOTAL 339.40 42.36g 16.52g 8.85
 
Snack 1 Calories Carbohydrates Protein Fat
4 oz low fat fruit soy yogurt 106.67 18.00g 4.00g 2.00g
1 oz protein powder** 104.00 2.00g 24.00g 0.00g
½ cup blueberries 57.28 14.56g 0.74g 0.33g
TOTAL 267.95 34.56g 26.74g 2.33g
 
Lunch Calories Carbohydrates Protein Fat
1 large whole wheat pita 170.24 35.20g 6.27g 1.66g
4 slices roasted eggplant 27.48 6.53g 1.16g 0.22g
2 tsp Dijon mustard 10.00 0.00g 0.00g 0.00g
½ cup shredded lettuce 3.99 0.77g 0.29g 0.07g
2 cups lentil soup 251.68 40.61g 15.58g 3.00g
TOTAL 463.40 83.11g 23.30 4.95g
 
Snack 2 Calories Carbohydrates Protein Fat
1 medium pear 96.28 25.66g 0.63g 0.20g
1 oz walnuts, raw 128.00 4.0g 4.3g 18.30g
TOTAL 224.28 34.96g 12.13g 18.50g
 
Dinner Calories Carbohydrates Protein Fat
6 oz cooked shrimp 277.83 0.00g 35.55g 1.84g
1 cup cooked brown rice pasta 200.00 45.00g 5.00g 0.00g
1 cup steamed broccoli 54.60 11.20g 3.71g 0.64g
2 Tbs chopped sundried tomatoes (packed in oil) 29.50 3.20g 1.70g 1.95g
TOTAL 452.40 59.40g 44.97g 4.43g
 
Snack 3 Calories Carbohydrates Protein Fat
1 slice wheat bread, toasted 69.25 12.93g 2.72g 1.20g
1 Tbs all natural peanut butter 105.00 3.00g 4.50g 8.50g
1 medium apple 71.76 19.06g 0.36g 0.23g
TOTAL 246.01 34.99g 6.58g 9.93g
 
DAILY TOTAL 1993.44 257.79g 142.24g 48.99g

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** Can substitute soy, hemp, pea, rice protein, or whey powders for use in smoothies.

NOTES:
Bar flavors are used only to provide a calorie and macronutrient recommendation. Any flavor can be substituted, but values will vary slightly.
If meal suggestion lists skim milk, you can substitute soy, almond, or rice milk depending on your preference.

RECIPES


Veggie Scramble
Serves: 1
Prep Time: 5 minutes
Cook Time: 5 minutes

• 2 large eggs
• 2 large egg whites
• ¼ cup bell pepper, chopped
• ¼ cup mushrooms, sliced

  • Heat a small nonstick skillet over medium heat
  • In a small bowl, whisk together eggs and egg whites until fluffy. Set aside
  • Spray pan with nonstick spray. Add egg mixture and scramble gently with a spatula for 1-2 minutes as eggs begin to set
  • Add mushrooms and peppers, season with salt and pepper and continue to scramble until eggs are cooked


    • Rice & Bean Wrap
    Serves: 1
    Prep Time: 5 minutes
    Cook Time: 1 minute

    • 1 (8in) whole wheat flour tortilla
    • 1 slice low fat cheddar cheese
    • ½ cup cooked brown rice
    • ½ cup black beans, canned
    • ¾ cup sliced bell pepper
    • ¾ cup salsa

  • Top tortilla with cheese rice, beans, pepper and salsa
  • Roll up tightly and microwave for one minute to heat


    • Chicken Stir Fry
    Serves: 1
    Prep Time: 10 minutes
    Cook Time: 10 minutes

    • 5 oz skinless chicken breast, cut
    • 2 tsp canola oil
    • 1 clove garlic, minced
    • 1 cup sliced mushrooms
    • 1 ½ cups green beans
    • 2 Tbs low sodium soy sauce
    • 1 Tbs hoisin sauce

  • Heat a wok or large pot over high heat
  • Add oil and garlic and sauté for 10 seconds
  • Add chicken and 1 Tbs soy sauce, toss and cook for 2 minutes
  • Add vegetables, hoisin sauce and remaining soy sauce
  • Lower heat slightly. Continually toss and cook for another 5 minutes until chicken is cooked and vegetables are slightly tender


    • Vegetarian Chilli
    Prep time: 15 minutes
    Cook time: 40 minutes

    Serves: 1 (per meal)
    • 1/3 Tbs olive oil
    • 1/3 onion, chopped
    • 1/3 green bell pepper, chopped
    • 1 garlic clove, minced
    • 1/3 tsp kosher salt + 1/3 Tbs cumin + 1 tsp chili powder
    • ¼ cup button mushrooms, chopped
    • 1/3 (15 oz) can black beans, rinsed and drained
    • 1/3 (15 oz) can kidney beans, rinsed and drained
    • 1/3 cup whole kernel corn, frozen

    Serves: 3
    • 1 Tbs olive oil
    • 1/2 cup onion, chopped
    • ½ cup green bell pepper, chopped
    • 3 garlic cloves, minced
    • Spice mix: 2 tsp chili powder + 1 tsp kosher salt + 1 tsp cumin
    • ¾ cup button mushrooms, chopped
    • 1 (28-ounce) can whole crushed tomatoes with liquid, no salt added
    • 1 (15-ounce) can black beans, rinsed and drained
    • 1 (15-ounce) can kidney beans, rinsed and drained
    • 1 cup whole kernel corn, frozen

  • Heat oil in a large pot over medium-high heat.
  • Add onion and pepper and cook for 3-4 minutes.
  • Add garlic and spice mix and continue to cook for an additional 5 minutes.
  • Add mushrooms, tomatoes, beans and corn ; stir and bring mixture to a boil.
  • Reduce heat to medium and simmer uncovered for 20 minutes, stirring occasionally.


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