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    Foodie

    Uploaded by

    Anupam Gyawali
    This document provides a 5-day sample 2,000 calorie meal plan. Each meal and snack contains around 500 or 250 calories respectively and consists of whole, unprocessed foods like eggs, fish, nuts, vegetables and whole grains. Planning and preparing meals at home makes it easier to achieve a nutritious diet rich in fiber, protein and healthy fats compared to dining out.

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    © All Rights Reserved
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    Foodie

    Uploaded by

    Anupam Gyawali
    13 views5 pages
    This document provides a 5-day sample 2,000 calorie meal plan. Each meal and snack contains around 500 or 250 calories respectively and consists of whole, unprocessed foods like eggs, fish, nuts, vegetables and whole grains. Planning and preparing meals at home makes it easier to achieve a nutritious diet rich in fiber, protein and healthy fats compared to dining out.

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    This document provides a 5-day sample 2,000 calorie meal plan. Each meal and snack contains around 500 or 250 calories respectively and consists of whole, unprocessed foods like eggs, fish, nuts, vegetables and whole grains. Planning and preparing meals at home makes it easier to achieve a nutritious diet rich in fiber, protein and healthy fats compared to dining out.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    13 views5 pages

    Foodie

    Uploaded by

    Anupam Gyawali
    This document provides a 5-day sample 2,000 calorie meal plan. Each meal and snack contains around 500 or 250 calories respectively and consists of whole, unprocessed foods like eggs, fish, nuts, vegetables and whole grains. Planning and preparing meals at home makes it easier to achieve a nutritious diet rich in fiber, protein and healthy fats compared to dining out.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 5

    500calories

    Fat and protein

     Proteins: Red meats, pork, chicken with skin on (roast or broil don’t deep fry for your
    health), salmon or other oily fish, beans, whole milk, eggs, cheese, full-fat yogurt.
     Carbohydrates: potatoes, brown rice, whole grain pasta, whole grains, whole grain
    breads.
     Fats: Nuts and nut butters, olives, avocado, butter, salad dressings, mayonnaise, high-fat
    cheeses.

    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 (16Trusted
    Source).

    Monday

    Breakfast: vegetable omelet

     2 eggs
     1 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 apple
     2 tablespoons (32 grams) of peanut butter

    Lunch: Mediterranean tuna pita pockets

     1 whole-wheat pita
     5 ounces (140 grams) of canned tuna
     chopped red onion and celery
     1/4 avocado
     1 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 banana
     cinnamon 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 protein 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 honey
     juice 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.

    Summary

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

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