7-Day Diet Meal Plan to Lose Weight: 2,000 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

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.

7-Day Diet Meal Plan to Lose Weight: 2,000 Calories

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 the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.
2. Mix up the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip.
3. Bake the Maple-Nut Granola or 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 of Easy Brown Rice to use on Days 1, 2, 5 & 6. 

 

Day 1

Smoky Maple-Mustard Salmon

Breakfast (479 calories)
• 1 serving Avocado-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

Lunch (486 calories)
• 2 cups Ravioli & Vegetable Soup
• 2 Tomato-Cheddar Cheese Toasts
• 1 cup mixed greens
• 1 Tbsp. Carrot-Ginger Vinaigrette

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

Delicata Squash & Tofu Curry

Breakfast (479 calories)
• 1 serving Avocado-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

Dinner (665 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• 1 cup Easy Brown Rice
• 2 cups mixed greens
• 2 Tbsp. Carrot-Ginger Vinaigrette

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

 

Day 3

Moroccan-Style Stuffed Peppers

Breakfast (479 calories)
• 1/2 cup Maple-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 serving Apple & 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

Warm Lentil Salad with Sausage & Apple

Breakfast (479 calories)
• 1/2 cup Maple-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

Dinner (624 calories)
• 1 serving Warm Lentil Salad with Sausage & Apple
• 1 serving Quick Pickled Beets
• 1 3-inch thick slice baguette 

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

 

Day 5

Quick Chicken Tikka Masala

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

Morning Snack (259 calories)
• 10 seeded crackers
• 2 medium carrots
• 1/4 cup Avocado-Yogurt Dip

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.

Dinner (612 calories)
• 1 serving Quick Chicken Tikka Masala
• 1 cup Easy Brown Rice
• 1 serving Simple Sautéed Spinach

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

 

Day 6

Korean Beef Stir-Fry

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 cup Avocado-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 cups Korean 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 cup Avocado-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

Dinner (653 calories)
• 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino
• 2 cups mixed greens dressed with 1 Tbsp. each olive oil & balsamic vinegar

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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