2,000-Calorie Meal Plan to Lose Weight

This 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied so you can lose a healthy 1 to 2 pounds per week.

By
Victoria Seaver, M.S., RD
Victoria Seaver
Victoria Seaver, M.S., RD

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

EatingWell's Editorial Guidelines
Updated on April 30, 2024
Reviewed by Dietitian
Christa Brown, M.S., RDN, LD
Headshot of Christa Brown
Reviewed by Dietitian Christa Brown, M.S., RDN, LD
Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition.
EatingWell's Editorial Guidelines
Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.

Browse More: Recipes for Weight Loss & Diet

If you're just starting off with weight loss, this 2,000-calorie level is a great place to begin. Once you get comfortable with this calorie level, you can slowly cut your calories down (say, 100 calories at a time) to get closer to that 2-pound weight loss per week.

The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose 1 to 2 pounds per week, the healthy way!

Looking for a different calorie level? See this same meal plan at 1,500 and 1,200 calories.

See More: Healthy Weight Loss Meal Plans

How to Meal Prep Your Week of Meals

  1. Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
  2. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
  3. Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.

Meal-Prep Tip: Store your food in air-tight glass containers

Glass Meal-Prep Containers

Day 1

6859259.jpg

Breakfast (421 calories)

A.M. Snack (286 calories)

  • 1 medium apple, sliced
  • 2 Tbsp. peanut butter

Meal-Prep Tip: Try to find a peanut butter with minimal (or no) added sugar.

Lunch (440 calories)

P.M. Snack (260 calories)

  • 1 medium banana
  • 20 roasted unsalted almonds

Dinner (592 calories)

Daily Totals: 1,999 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium

Day 2

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (421 calories)

A.M. Snack (249 calories)

  • 1 1/2 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (439 calories)

P.M. Snack (259 calories)

  • 1 medium banana
  • 20 roasted unsalted almonds

Dinner (618 calories)

Daily Totals: 1,986 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium

Day 3

easy salmon cakes with dressing

Breakfast (421 calories)

A.M. Snack (269 calories)

  • 20 roasted unsalted almonds
  • 1 oz. Cheddar cheese

Lunch (439 calories)

P.M. Snack (296 calories)

  • 1 medium banana
  • 2 Tbsp. peanut butter

Dinner (550 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (4-inch) piece whole-wheat baguette

Daily Totals: 1,975 calories, 88 g protein, 245 g carbohydrate, 43 g fiber, 83 g fat, 2,189 mg sodium

Day 4

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (393 calories)

A.M. Snack (249 calories)

  • 1 hard-boiled egg
  • 1.5 oz. Cheddar cheese

Lunch (344 calories)

P.M. Snack (305 calories)

  • 1 medium apple
  • 2 Tbsp. peanut butter

Dinner (521 calories)

Evening Snack (188 calories)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate

Daily Totals: 2,000 calories, 87 g protein, 227 g carbohydrate, 52 g fiber, 92 g fat, 1,563 mg sodium

Day 5

Mediterranean Ravioli

Breakfast (382 calories)

A.M. Snack (249 calories)

  • 1 1/2 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (460 calories)

P.M. Snack (315 calories)

  • 1 medium banana
  • 2 Tbsp. peanut butter

Dinner (617 calories)

Daily Totals: 2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium

Day 6

6349105.jpg

Breakfast (393 calories)

A.M. Snack (305 calories)

  • 1 medium apple
  • 2 Tbsp. peanut butter

Lunch (549 calories)

P.M. Snack (192 calories)

  • 1 hard-boiled egg
  • 1 oz. Cheddar cheese

Dinner (585 calories)

Daily Totals: 2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium

Day 7

spinach-artichoke-dip-pasta

Breakfast (390 calories)

A.M. Snack (249 calories)

  • 1 medium apple
  • 20 roasted unsalted almonds

Lunch (345 calories)

P.M. Snack (70 calories)

  • 2 clementines

Dinner (719 calories)

Evening Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Daily Totals: 1,993 calories, 66 g protein, 250 g carbohydrate, 51 g fiber, 91 g fat, 2,231 mg sodium

WATCH: What to Eat on a 1,800-Calorie Diet

Was this page helpful?

Related Articles

Kohlrabi Soup
Flat-Belly Diet Plan for Winter
Card Placeholder Image
Quiz: Meal Plans For Weight-Loss
a recipe photo of the Raspberry Vanilla Overnight Oats
7-Day Weight-Loss Meal Plan for High Blood Pressure
Vegetarian Niçoise Salad
2,000-Calorie Meal Plan to Lose Weight This Summer
Spicy Slaw Bowls with Shrimp & Edamame
Meal-Prep Plans for Weight Loss
SPistachio-Crusted Salmon with Broccoli
Meal Plan for Fall to Help You Lose Belly Fat
Grilled Blackened Shrimp Tacos
Weight-Loss Meal Plan for Summer: 1,500 Calories
Chicken & Zucchini Casserole
Comfort Food Meal Plan to Lose Weight
Mediterranean Ravioli
1,800-Calorie Diet Plan for Weight Loss
Grilled Blackened Shrimp Tacos
1,200-Calorie Weight-Loss Meal Plan for Summer
Balsamic Berry Vinaigrette Winter Salad
7-Day Weight-Loss Meal Plan for Winter: 1,200 Calories
Vegan Superfood Buddha Bowls
1,400-Calorie Meal Plan to Lose Weight
Chipotle Lime Cauliflower Tacos
5-Day 1,500-Calorie Diet Meal Plan
mealplan2200_630px.png
7-Day Diet Meal Plan to Lose Weight: 2,200 Calories
mealplan1600_630px.png
7-Day Meal Plan to Lose Weight: 1,600 Calories
Chocolate-Banana Protein Smoothie
High-Protein Weight-Loss Meal Plan to Help You Feel Full