2,000-Calorie Meal Plan to Lose Weight, Created by a Dietitian

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.

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

Day 1

Breakfast (421 calories)

• 2 servings Baked Banana-Nut Oatmeal Cups
• 2 clementines

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)

• 1 serving Veggie & Hummus Sandwich
• 1 oz. Cheddar cheese

P.M. Snack (260 calories)

• 1 medium banana
• 20 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 cheese
• 1 hard-boiled egg

Lunch (439 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 medium apple

P.M. Snack (259 calories)

• 1 medium banana
• 20 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 almonds
• 1 oz. Cheddar cheese

Lunch (439 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 1 medium apple

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

Breakfast (393 calories)

• 1 serving Muesli with Raspberries
• 1 medium banana

A.M. Snack (249 calories)

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

Lunch (344 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Dinner (521 calories)

• 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

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

Breakfast (382 calories)

• 1 serving Muesli with Raspberries
• 1 medium apple

A.M. Snack (249 calories)

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

Lunch (460 calories)

• 1 serving Chipotle-Lime Cauliflower Taco Bowls
• 15 roasted unsalted almonds

P.M. Snack (315 calories)

• 1 medium banana
• 2 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 apple
• 2 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 egg
• 1 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 apple
• 20 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 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

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