Meal Plans Weight-Loss Meal Plans 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, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate 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 March 28, 2023 Share Tweet Pin Email We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. 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: Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers. Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5. 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 (we love this set of 8 from Amazon, $45) Glass Meal-Prep Containers Buy Now Amazon Day 1 Breakfast (421 calories) 2 servings Baked Banana-Nut Oatmeal Cups 2 clementines A.M. Snack (286 calories) 1 medium apple, sliced2 Tbsp. peanut butter Meal-Prep Tip: Try to find a peanut butter with minimal (or no) added sugar. We like these squeeze packs from Justin's (Amazon, $10). Lunch (440 calories) 1 serving Veggie & Hummus Sandwich 1 oz. Cheddar cheese P.M. Snack (260 calories) 1 medium banana20 roasted unsalted almonds Dinner (592 calories) 1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup cooked brown rice Daily Totals: 1,999 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium Day 2 Breakfast (421 calories) 2 servings Baked Banana-Nut Oatmeal Cups 2 clementines A.M. Snack (249 calories) 1 1/2 oz. Cheddar cheese1 hard-boiled egg Lunch (439 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls 1 medium apple P.M. Snack (259 calories) 1 medium banana20 roasted unsalted almonds Dinner (618 calories) 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce 2 servings Oven Baked Sweet Potato Fries Daily Totals: 1,986 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium Day 3 Breakfast (421 calories) 2 servings Baked Banana-Nut Oatmeal Cups 2 clementines A.M. Snack (269 calories) 20 roasted unsalted almonds1 oz. Cheddar cheese Lunch (439 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls 1 medium apple P.M. Snack (296 calories) 1 medium banana2 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 Breakfast (393 calories) 1 serving Muesli with Raspberries 1 medium banana A.M. Snack (249 calories) 1 hard-boiled egg1.5 oz. Cheddar cheese Lunch (344 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls P.M. Snack (305 calories) 1 medium apple2 Tbsp. peanut butter Dinner (521 calories) 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce Evening Snack (188 calories) 1/2 cup raspberries1 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 Breakfast (382 calories) 1 serving Muesli with Raspberries 1 medium apple A.M. Snack (249 calories) 1 1/2 oz. Cheddar cheese1 hard-boiled egg Lunch (460 calories) 1 serving Chipotle-Lime Cauliflower Taco Bowls 15 roasted unsalted almonds P.M. Snack (315 calories) 1 medium banana2 Tbsp. peanut butter Dinner (617 calories) 1 serving Spinach Ravioli with Artichokes & Olives 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette Daily Totals: 2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium Day 6 Breakfast (393 calories) 1 serving Muesli with Raspberries 1 medium banana A.M. Snack (305 calories) 1 medium apple2 Tbsp. peanut butter Lunch (549 calories) 1 serving Veggie & Hummus Sandwich 2 clementines 20 roasted unsalted almonds P.M. Snack (192 calories) 1 hard-boiled egg1 oz. Cheddar cheese Dinner (585 calories) 1 serving Curried Sweet Potato & Peanut Soup 1 (4-in.) slice whole-wheat baguette Daily Totals: 2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium Day 7 Breakfast (390 calories) 1 serving "Egg in a Hole" Peppers with Avocado Salsa 1 medium banana A.M. Snack (249 calories) 1 medium apple20 roasted unsalted almonds Lunch (345 calories) 1 serving Curried Sweet Potato & Peanut Soup P.M. Snack (70 calories) 2 clementines Dinner (719 calories) 1 1/2 serving Spinach & Artichoke Dip Pasta 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette Evening Snack (220 calories) 1 cup raspberries1 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? Thanks for your feedback! Tell us why! Other Submit