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.

Victoria Seaver, M.S., R.D., Digital Meal Plan Editor for EatingWell

Lose weight, eat well and feel great with this easy weight loss meal plan. 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. Each day of this 7-day plan features high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and strategically balances calories throughout the day so you'll feel satisfied. 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 the weight.

How to Meal Prep Your Week of Meals:

  • Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
  • 1. Make theRavioli & Vegetable Soupahead of time to have for lunch on Days 1 & 2.
  • 2. Mix up theCarrot-Ginger Vinaigretteand theAvocado-Yogurt Dip.
  • 3. Bake theMaple-Nut Granolaor opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
  • 4. Hard boil 3 eggs for Days 4 & 5.
  • 5. Make a double batch ofEasy Brown Riceto use on Days 1, 2, 5 & 6.

Day 1

  • Breakfast (479 calories)
  • 1 servingAvocado-Egg Toast
  • 1 medium banana
  • 2 Tbsp. dry roasted, unsalted almonds
  • Morning Snack (196 calories)
  • 1 cup plain non-fat Greek yogurt
  • 1/2 cup blueberries
  • 1 tsp. honey
  • Afternoon Snack(206 calories)
  • 1/4 cup hummus
  • 1 cup sliced cucumber
  • 8 seeded crackers

Dinner (617 calories)
• 1 serving Smoky Maple-Mustard Salmon
• 1 cup Easy Brown Rice
• 1 1/2 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans
Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice "pilaf".

Daily Totals: 1,984 calories, 98 g protein, 213 g carbohydrates, 35 g fiber, 87 g fat, 2,256 mg sodium.

Day 2

  • Breakfast (479 calories)
  • 1 servingAvocado-Egg Toast
  • 1 medium banana
  • 2 Tbsp. dry roasted, unsalted almonds
  • Morning Snack(155 calories)
  • 6 dried apricots
  • 8 walnut halves

Lunch (502 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 3-inch thick slice baguette
• 1 medium orange

  • Afternoon Snack(206 calories)
  • 1/4 cup hummus
  • 1 cup sliced cucumber
  • 8 seeded crackers

Daily Totals: 2,007 calories, 68 g protein, 258 g carbohydrates, 45 g fiber, 88 g fat, 1,915 mg sodium.

Day 3

  • Breakfast(479 calories)
  • 1/2 cupMaple-Nut Granola
  • 1 cup plain non-fat Greek yogurt
  • 1 cup blueberries
  • Morning Snack(165 calories)
  • 1 medium orange
  • 12 Tbsp. dry roasted, unsalted almonds
  • Lunch(513 calories)
  • 1 servingApple & Cheddar Pita Pockets
  • Remaining 1/2 apple, sliced
  • 2 cups mixed greens dressed with 2 tsp. each olive oil & balsamic vinegar
  • Afternoon Snack(210 calories)
  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (550 calories)
• 1 serving (1 pepper) Moroccan-Style Stuffed Peppers
• 3 cups spinach
Sauté spinach in 1 Tbsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)

Evening Snack (101 calories)
• 2 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 2,018 calories, 86 g protein, 247 g carbohydrates, 39 g fiber, 83 g fat, 1,713 mg sodium.

Day 4

  • Breakfast(479 calories)
  • 1/2 cupMaple-Nut Granola
  • 1 cup plain non-fat Greek yogurt
  • 1 cup blueberries
  • Morning Snack(165 calories)
  • 2 hard-boiled eggs
  • 2 tsp. hot sauce, if desired

Lunch (510 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 Tbsp. slivered almonds
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients & top salad with vinaigrette.

• 1 medium orange

  • Afternoon Snack(199 calories)
  • 1 medium apple
  • 8 walnut halves

Daily Totals: 1,978 calories, 119 g protein, 220 g carbohydrates, 40 g fiber, 76 g fat, 1,942 mg sodium

Day 5

  • Breakfast(447 calories)
  • 1 cup all-bran cereal
  • 1 cup 2% milk
  • 1 1/2 cup blueberries

Lunch (464 calories)
• 2 Tomato-Cheddar Cheese Toast
• 2 cups mixed greens
• 3 Tbsp. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 Tbsp. each olive oil & balsamic vinegar.

Afternoon Snack (206 calories)
• 1 cup plain non-fat Greek yogurt
• 1 Tbsp. chopped walnuts
• 3 dried apricots, chopped
Top yogurt with walnuts and apricots.

Daily Totals: 1,988 calories, 104 g protein, 255 g carbohydrates, 55 g fiber, 80 g fat, 1,986 mg sodium.

Day 6

  • Breakfast(447 calories)
  • 1 cup all-bran cereal
  • 1 cup 2% milk
  • 1 1/2 cup blueberries
  • Morning Snack(224 calories)
  • 10 seeded crackers
  • 1 cup sliced cucumbers
  • 1/4 cupAvocado-Yogurt Dip

Lunch (500 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 1/2 cup Easy Brown Rice
• 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.

• 1 medium orange

  • Afternoon Snack (200 calories)
  • 1/2 medium apple, sliced
  • 1 Tbsp. peanut butter
  • Dinner(604 calories)
  • 2 cupsKorean Beef Stir-Fry
  • 2 cups cooked buckwheat soba noodles (about 4 ounce dry noodles)

Daily Totals: 1,976 calories, 103 g protein, 289 g carbohydrates, 60 g fiber, 63 g fat, 2,022 mg sodium.

Day 7

  • Breakfast(447 calories)
  • 1 cup all-bran cereal
  • 1 cup 2% milk
  • 1 1/2 cup blueberries
  • Morning Snack(224 calories)
  • 10 seeded crackers
  • 1 cup sliced cucumbers
  • 1/4 cupAvocado-Yogurt Dip

Lunch (448 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 Tbsp. slivered almonds
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top salad with vinaigrette.

• 1 medium orange

Afternoon Snack (78 calories)
• 6 walnut halves

Evening Snack (151 calories)
• 3 Tbsp. chocolate chips, preferably dark chocolate

Daily Totals: 2,002 calories, 90 g protein, 237 g carbohydrates, 55 g fiber, 100 g fat, 1,649 mg sodium.

Watch How to Make Ravioli & Vegetable Soup

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