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2000 kCal

Sample 2000kCal diet

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Breakfast (480 calories)

Smoothie made of :

  • 1/2 cup orange juice

  • 1 tbsp honey

  • 2 medium bananas

  • 1 cup frozen blueberries

  • 1/2 cup nonfat yogurt

 

Snack (46 calories)

  • 1 cup strawberries

 

Lunch (695 calories)

  • Beef stir fry

    • 1 tsp olive oil 

    • 10 oz mixed vegetables 

    • 1 tbsp soy sauce

    • 150g  beef tri-tip roast 

  • 1/2 cup cooked rice

 

Snack (248 calories)

  • 1 cup cottage cheese 

  • 1/2 cup crushed, sliced or chunks pineapple 

 

Dinner (581 calories)

  • Spinach and Turkey wrap 

    • 2 tortilla 

    • 6 slices deli cut turkey

    • 2 cup spinach

    • 2 oz cheddar cheese 

 

Days Total calories: 2019 calories

139g (28%) Protein , 245g (49%) Carbs, 60g (23%) Fats

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Breakfast (340 calories)

  • Mango Smoothie 

    • 2 mangoes 

    • 2 cup coconut water 

    • 2 cup ice cubes

 

Snack (139 calories)

  • 1 oz granola  

 

Lunch (699 calories)

  • 8 oz beef flank 

  • 1/2 tbsp olive oil 

  • 1 1/4 large bell pepper

  • 1 medium onion

  • 1 cup rice cooked 

 

Snack (239 calories)

  • 1 medium banana 

  • 2 tsp peanut butter  

  • 1 orange

 

Dinner (552 calories)

  • Turkey salad

    • 2 cups turkey diced or chopped

    • 2 cup shredded lettuce

    • 2 tbsp mayonnaise

    • 2 tsp lemon juice

    • 1 cup cherry tomatoes

 

Days Total calories: 2163 calories

158g (32%) Protein , 237g (47%) Carbs, 69g (21%) Fats

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Breakfast (540 calories)

  • Egg and cream cheese on toast

    • 1 large boiled eggs 

    • 1 slice multigrain bread

    • 1 tbsp cream cheese

    • 1 cup raw spinach 

  • Peanut butter and banana shake 

    • 1/2 medium banana

    • 1 cup almond milk 

    • 2 tbsp peanut butter

 

Snack (189 calories)

  • 1/2 cup strawberries 

  • 1 cup cottage cheese 

 

Lunch (712 calories)

  • Chicken potato and veggie stir fry 

    • 12 oz Chicken breast 

    • 1 cup potatoes 

    • 1 green pepper 

    • 2 medium zucchini

    • 2 tsp olive oil 

    • 2 stalk green onion

 

Snack (252 calories)

  • 1 small banana 

  • 1 cup cottage cheese

 

Dinner (358 calories)

  • Turkey Sandwich 

    • 4 slices whole wheat bread 

    • 6 tsp mustard 

    • 4 slices deli cut turkey 

    • 2 cup lettuce

 

Days Total calories: 2043 calories

150g (30%) Protein , 188g (38%) Carbs, 84g (32%) Fats

Note

This is a guide to help you build an idea of what eating at a certain calorie range looks like.

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