This is a sample 2000 calorie meal plan choice. This is an example of what 2000 calories of food in a day looks like. Depending on how many calories you burn in a day, this meal plan can help you reach your goals. To help you figure out how many calories you should eat in a day for your health goals check out this simple calorie calculator.
*Calories may not be exact due to difference in preparation. Visit a doctor if you are unaware of food allergies.
BREAKFAST
Egg’n Muffin
(1 egg, 1/2 ounce ham, 1 slice low-fat cheese, 1 English muffin, 1 tsp. reduced-fat margarine)
Orange Juice (1 cup)
MORNING SNACK
Fruit Yogurt (1 cup) & Bran Mix (1 T.)
Water with Lime Twist (1 cup)
LUNCH
Tropical Chicken Salad
(1.5 ounce chicken breast, 1/8 cup low-fat cottage cheese, 1.5 ounces pineapple, 1 teaspoon reduced-calorie mayonnaise, orange peel, 1/4 cup grapes, 1/8 cup waterchestnuts, chives, 1/8 cup tangerines, 1 cup spinach, 1 tsp. almonds)
Three Bean Salad
(1/3 cup each green beans, yellow beans and kidney beans; onion, vinegar, sugar substitute)
Reduced-Fat Wheat Crackers (4 crackers)
Baked Apple (1/2 large)
Iced Tea with Lemon (1 cup)
AFTERNOON SNACK
Fat-Free Fig Bars (2 bars)
Skim Milk (1 cup)
DINNER
Garlic Chicken
(5 ounces cooked chicken breast, 1/4 cup light wheat bread crumbs, 1/8 cup skim milk, 1/4 garlic clove, 1 tsp. tabasco, lemon juice)
Wild Rice (1 cup)
Zucchini/Summer Squash Medley (1 cup)
Light Pound Cake
(1 serving, topped with strawberries (1/4 cup) and whipped topping (2 T.))
Diet Soda (12 ounces)
DAILY TOTALS
1929 calories
250 grams carbohydrate
140 grams protein
41 grams fat
12 grams saturated fat
Source: Calorie Control Council