2 day meal plan

The following are a few sample menus for healthy meals to help you see what a 2,000 calorie day would look like in order to meet nutritional guidelines. Experiment with new foods, keep your plate full of color, texture and flavor. Remember, variety is the spice of life!

See more healthy breakfasts recipes	Breakfast 2 Scrambled Eggs (182 cal, 12g protein, 13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal, 0g protein, 0g fat, 2g carb) 1 piece whole-wheat toast (75 cal, 3g protein, 1g fat, 13g carb) with 1 Tbsp. jam (56 cal, 0g protein, 0g fat, 13g carb) 1 large peach (68 cal, 2g protein, 0.5g fat, 17g carb) 1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal, 3.3g protein, 2g fat, 5g carb) Learn about the importance of a protein-packed breakfast
See more healthy snack recipes	AM Snack 1 whole celery stalk, cut into spears (10 cal, 0.5g protein, 0g fat, 2g carb) 1 large carrot, cut into spears (30 cal, 1g protein, 0g fat, 7g carb) served with 1/4 avocado and 1/4 cup plain low fat Greek yogurt mashed with garlic, salt and pepper for dipping (84 cal, 3g protein, 6g fat, 8g carb)
See more healthy lunch recipes	Lunch 4 oz. grilled chicken breast (184 cal, 25g protein, 3g fat, 0 carb) 1/2 cup sliced strawberries (23 cal, 0.5g protein, 0g fat, 5g carb) 1/2 cup steamed spinach w/ salt and pepper (21 cal, 3g protein, 0g fat, 3g carb) 1/2 cup brown rice, steamed (109 cal, 2g protein, 1g fat, 23g carb)
See more healthy snack recipes	PM Snack 1 oz. roasted, salted almonds (169 cal, 6g protein, 15g fat, 6g carb) 1/2 cup fat-free vanilla yogurt w/ low cal sweetener (43 cal, 4g protein, 0g fat, 7g carb)
See more healthy dinner recipes	Dinner 4 oz. broiled salmon w/ salt and pepper to taste (228 cal, 24.5g protein, 14g fat, 0g carb) 1/2 cup whole-wheat pasta (87 cal, 4 g protein, 0g fat, 19g carb) 1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat,6g carb) 1/2 cup sautéed red peppers and onions w/ 1 Tbsp. olive oil (195 cal, 2g protein, 13g fat, 16g carb) 1 small kiwi (42 cal, 1g protein, 0g fat, 10g carb) See more dinners under 400 calories
See more healthy dessert recipes	Dessert 1 oz. dark chocolate (174 cal, 2g protein, 11.5g fat, 16g carb) 1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb) 1 cup fat-free milk (83 cal, 8g protein, 0g fat, 12g carb

In order to cut this meal plan to 1,571 calories for a weight loss regimen, you may cut out the jam with toast and the milk in the coffee for breakfast, cut out the avocado and yogurt dip with the AM snack, and the dark chocolate and milk for dessert.

Breakfast

• 1 cup fat free vanilla yogurt w/ low cal sweetener (86 cal, 8g protein, 0g fat, 14g carb)
• 1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)
• 1 slice whole-wheat toast (76 cal, 4g protein, 1g fat, 13g carb) w/ 1 Tbsp. Almond butter (98 cal, 3g protein, 9g fat, 3g carb)
• 1 cup orange juice (112 cal, 0.5g fat, 2g protein, 26g carb)

AM Snack

• 1 medium apple (95 cal, 0.5g protein, 0g fat, 25g carb)
• 1/2 cup 2% milk cottage cheese (97 cal, 13g protein, 3g fat, 4g carb)
• Apples provide fiber. Learn more about the benefits of fiber.

Lunch

• 1/2 cup light tuna, canned in water (97 cal, 0g protein, 1g fat, 0g carb) w/ 2 Tbsp. light mayo (97 cal, 0g protein, 10g fat, 2.5g carb) and w/ 2 Tbsp. chopped tomato and 2 Tbsp. capers (8 cal, 0g protein, 0g fat, 1.5g carb)
• 16 Wheat Thin crackers (129 cal, 3g protein, 4g fat, 20g carb)
• 1 medium orange (69 cal, 1g protein, 0g fat, 17.5g carb)
• 1/2 cup steamed asparagus or about 8-10 small spears (20 cal, 2g protein, 0g fat, 4g carb)

PM Snack

• 1/3 cup pistachios in the shell (229 cal, 8.5g protein, 18g fat, 11.5g carb)
• 1 cup fat-free milk (83 cal, 8g protein, 0g fat, 12g carb)

Dinner

• 4 oz. 95% lean ground beef (141 cal, 22g protein, 5g fat, 0g carb) cooked in a non-stick skillet with salt/pepper to taste; served with 1/4 sliced avocado (56cal, 1g protein, 5g fat, 3g carb); 2 Tbsp. salsa (8 cal, 0g protein, 0g fat, 2g carb); 2 whole wheat tortillas (216 cal, 8g protein, 1g fat, 60g carb)
• 1 cup green beans (44 cal, 2g protein, 0g fat, 10g carb) with 1/2 Tbsp. olive oil (60 cal, 0g protein, 6g fat, 0g carb)

Dessert

• 1 cup fat free chocolate pudding (186 cal, 4g protein, 0g fat, 42g carb)

In order to cut this meal plan to 1,580 calories for a weight loss regimen, you may easily cut the PM snack of pistachios in half, cut out one of the whole-wheat tortillas with dinner, and skip the dessert.

Looking for more recipes? Browse all the dietitian and nutritionist created Health & Wellness Recipes.