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2000 Calorie Diet Menu and Meal Plan
The 2000 calorie diet plan limits a person’s daily intake of food to 2000 calories. This is almost close to the normal amount of calories a person consumes in a day. But the difference between a 2000 calorie diet plan and a normal daily diet is that the 2000 calories from a diet plan come mainly from fruits, vegetables, nuts and other nutritious foods, instead of foods that contain saturated fats. Following the 2000 calorie diet will keep you fit, healthy, energetic and cheerful. With this 2000-calorie meal plan, your chances of reducing your weight and maintaining it at the desired level are more, because you do not have to worry about adjusting calories and food after the weight is lost. Contrary to common beliefs, a healthy diet like this can also be very tasty and so sticking to the diet plan will not be a difficult task at all. As a result, all the pieces needed to achieve a healthy weight loss and maintain a perfect body shape fall correctly into their places with the 200 calorie diet plan.
Sample 2000 calorie diet plans:
In general terms, a 2000 calorie diet plan can be made with two servings of the fruit group, seven servings of the grain group, eight servings of the vegetable group, three servings of the dairy group and eight servings of the meat and bean group. This comes to about six ounces of grain, two and a half cups of vegetables, two cups of fruit, five and a half ounces of meat and beans, three cups of milk and six teaspoons full of oil. In a 2000 calorie meat plan, you should limit sugar intake, avoid trans fats, eat lots of whole grains, limit saturated fat intake by consuming monounsaturated and polyunsaturated fat. In addition, about 20% to 35% of your caloric intake per day should come from dairy products. Now we will see two simple, delicious 2000 calorie diet plans that will give you an idea of how the actual diet should be framed.
Example diet 1:
Two scrambled eggs, two slices of bacon, two slices of whole wheat grain toast, a single cup of skim milk and one serving of jams and preserves will make the ideal breakfast for a 2000 calorie diet plan.
The morning snack can be anything of your choice, but the total calorie content of your morning snack should be around 100 kcal.
You can eat whatever you want as long as the total calorie count for lunch comes to around 450 calories. Three crispy tacos would be an excellent choice for lunch.
Enjoy any dairy product for an afternoon snack. Low-fat cottage cheese, low-fat cheese and low-fat yogurt are a few suggestions. Just keep an eye on the calorie content, so that it does not exceed 110 calories.
Three ounces of steak (oven roasted, grilled or pan roasted), a small baked potato, margarine, half a cup of beans (baked), whole grain bread and a mixed salad made of lettuce or spinach with a little lemon, a tablespoon of grated cheese, a slice of tomato and cucumber and a 60 calorie salad dressing of your choice.
You can have a bedtime snack of a cup of low-fat milk mixed with half a cup of strawberries.
Example diet 2:
Breakfast: (570 kcal)
Omelet of three egg whites and one yolk with chopped onions and garlic, two slices of whole wheat bread with jam, natural fat-free yogurt and a small piece of fruit. This will make mouth watering breakfast for a 2000 calorie diet plan.
Lunch: (530 kcal)
Lunch consists of chicken pasta salad, four tablespoons of whole wheat pasta and fruit juice worth 90 calories.
Snack: (200 kcal)
Two slices of malt loaf with a thin spread of butter.
Dinner: (800 kcal)
Chili Con Carne, salad with light dressing, and one small low-fat fruit trifle.
Whatever diet you follow, make sure you drink plenty of fluids. Water is the best option to keep your body hydrated. You can also drink liberal amounts of green tea and other zero-calorie beverages. Always strictly say no to alcohol, coke and even diet coke. Drinking lots of calorie less fluids cleanses your body of all toxins and it keeps your body’s metabolism going.
This 2000 calorie diet plan does not provide very low calories like other diet plans and are therefore considerably reliable to follow. But it is always safe to consult with your doctor or dietician and tell them about your diet plans and get their approval of the same before starting your diet. This will put your mind at ease as you will be sure that you are on the right path. Happy Dieting!
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