Fiber is a healthful nutrient with amazing health benefits. Research credits consuming more fiber for weight loss, and healthier gut bacteria and regularity in the gut, and a healthy heart and lower risk of diabetes. Therefore, if fiber can do all that, why are 95% of Americans still not having enough. On average, Americans only consume 16 gm of fiber per day from 28gm suggested in the 2020 Dietary Guidelines for Americans.
Planning out your snacks and meals every week to meet the suggested amount of fiber can be challenging.
In this 7-day high fiber meal plan, it is all planned to make it simple and delicious to get every day.
The snacks and meals in this plan include more vegetables, fruits, legumes, whole grains, seeds, and nuts and high-fiber food like broccoli, raspberries, black beans, oatmeal, and chia seeds.
According to the Dietary Guidelines-for-Americans-(2015-2020), 2000 calories are enough to meet the everyday need and make lifestyle healthy. Adult females need 1600-2400 calories, and adult males need 2000-3000 calories every day, which may vary according to age and physical activity. But, if you continue an inactive lifestyle and eat more calories than your body needs, you will get fat and be at the risk of increasing obesity-linked diseases.
A 2000 calorie diet with 6-wholesome, tasty meals and a light workout helps to cut calories, promote metabolism, and start weight loss.
The 2000-Calorie Diet Plan: What Is It?
Table of Contents
The 2000 calories diet is a diet plan that reduces calories consumption to 2000 calories every day. It is a beginning point for weight loss, continuing this diet for one week is suggested before trying a diet plan with fewer calories. After one week, you can move on to the 1500 calories diet and then the 1200-calorie diet to lower weight.
Make sure to talk to your dietitian about which calorie range is helpful for you as per your weight, height, age, and physical activity.
7-Day 2000 Calorie Meal Plan
Day 1
Early Morning: (6:00 – 6:30 a.m.) – CALORIES: 24
Consume 1 cup of water of 2 teaspoons of fenugreek seeds infused overnight.
Breakfast: (7:00 – 7:30 a.m.) – CALORIES: 414
Eat 2-whole boiled eggs, 1-banana, 2-slices of multigrain bread with one cup of green tea.
Mid-Morning: (10:00 – 10:30 a.m.) – Calories: 215
Drink 1 cup of fresh fruit juice with pulp and without any added sugar) and eat 6-almonds(dry-roasted).Â
Lunch: (12:30 – 1:00 p.m.) – Calories: 390
Eat blanched carrots, asparagus, 4 oz grilled chicken breast, bell peppers, broccoli with 2-teaspoons of olive oil, one squeeze of lime juice, 2-teaspoons of yogurt, 1-teaspoon of dijon mustard, and 2-teaspoons cheddar cheese with 4-raisins.
Post-Lunch: (3:00 – 3:30 p.m.) – Calories: 251
Eat 10-in-shell pistachios and drink one cup of coconut water.
Dinner: (6:30 – 7:00 p.m.) – Calories: 579
Eat blanched baby spinach, Pan-fried 3 oz fish, cherry tomatoes, 1-teaspoon of low-fat cheese, 2-cloves of garlic, and 1 cup of warm skim milk (before bed).
This diet plan for Day 1 gives 1873 calories.
How You Will After Day 1?
A new diet with a routine can makes you feel great or you may maintain it. After day-1, your cravings may begin, but that is a part of your diet. Eat a piece of chocolate or drink sufficient water. Take good rest and continue for day-2.
Day 2
Early Morning: (6:00 – 6:30 a.m.) – Calories: 1
Drink one cup of lukewarm water with one teaspoon apple cider vinegar.Â
Breakfast: (7:00 – 7:30 a.m.) – Calories: 458
Eat oatmeal with blueberries, strawberries, one cup milk, 8 almonds, 2 dates, sunflower seeds, and one cup of green tea.
Mid-Morning: (10:00 – 10:30 a.m.) – Calories: 490
Eat one carrot, one cucumber with lime juice, and 5-tablespoon hummus.
Lunch: (12:30 – 1:00 p.m.)- Calories: 402
Eat ground turkey cakes with one small cup of balanced zucchini, cooked brown rice, bell peppers, carrot, and 4-raisins.
Post-Lunch: (3:00 – 3:30 p.m.) – Calories: 210
Eat one apple with 2 tablespoons of peanut butter.
Dinner: (6:30 – 7:00 p.m.) – Calories: 487
Have a small cup of cucumber and tomato salad, tofu curry with 3-medium size flatbread. Eat one cup of warm milk, one piece of dark chocolate.
This diet plan for Day 2 offers 2048 calories.
How You Will Feel After The End Of Day 2
You will slowly begin to have the hang of it. As you will also be working out, you might get fatigued.
Day 3
Early Morning: (6:00 – 6:30 a.m.) – Calories: 24
Drink one cup of fenugreek seeds water (2 teaspoons seeds soaked overnight).Â
Breakfast: (7:00 – 7:30 a.m.) – Calories: 414
Eat 2 poached eggs, half avocado, with one teaspoon of ground sunflower seeds, one teaspoon ground melon seeds, 4 almonds (dry roasted), and half cup ricotta cheese with some salt.
Mid-Morning: (10:00 – 10:30 a.m.) – Calories: 501
Eat one cup ricotta cheese and 1 pear and 3-teaspoons of peanut butter.
Lunch: (12:30 – 1:00 p.m.) – Calories: 329
Eat tabasco sauce with 3oz grilled fish taco of whole wheat and one cup buttermilk and veggies.
Post-Lunch: (3:00 – 3:30 p.m.) – Calories: 244
Eat one cup unsalted popcorn and one cup papaya smoothie.
Dinner: (6:30 – 7:00 p.m.) – Calories: 497
Eat one pita bread, garbanzo beans curry, one teaspoon grated cheese, thinly sliced carrot and beetroot salad with salat, lime juice, and pepper, one piece of dark roasted almond chocolate, and one cup of warm milk before sleep.
Â
This diet plan for Day 3 gives 2009 calories.
How You Will Feel After The End Of Day 3
After Day 3, you would have lost more water weight. You feel happy and determined to follow the next plan.
Day 4
Early Morning: (6:00 – 6:30 a.m.) – Calories: 5
Drink one cup of warm water with half lime juice.
Breakfast: (7:00 – 7:30 a.m.) – Calories: 435
Eat muesli, oats bran, melon seeds, 2-tablespoons full-fat yogurt, pomegranate, 1 cup of green tea, and one teaspoon sunflower butter.Â
Mid-Morning: (10:00 – 10:30 a.m.) – Calories: 167
Eat 4-walnut halves and one cup of orange juice.
Lunch: (12:30 – 1:00 p.m.) – Calories: 402
Eat brown rice, tofu, bell peppers, garlic, Onion, scallions, shredded coconut, Ginger, cheddar cheese, and one cup of buttermilk.Â
Post-Lunch: (3:00 – 3:30 p.m.) – Calories: 501
Eat one cup ricotta cheese, 1-pear, and 3-teaspoons of peanut butter.
Dinner: (6:30 – 7:00 p.m.)- Calories: 471
Eat steak with broccoli, roasted tomato, kale, Onion, garlic, one cup of warm milk, one piece of dark chocolate.
This diet plan for Day 4 Offers 1981 calories.
How You Will Feel After The End Of Day 4
On day-4 you will feel happy about your diet progress. It is a small stepping stone, and have a long way to continue. After day 4, you will feel satisfied and stop junk foods, alcohol, and chocolate offered to you.
Day 5
Early Morning: (6:00 – 6:30 a.m.) – Calories: 24
Drink one cup fenugreek seed water (2 teaspoons seeds soaked in the night).
Breakfast: (7:00 – 7:30 a.m.) – Calories: 485
Eat brown bread toast (100% whole wheat), 1 banana, 1 tablespoon of peanut butter, 6 dry-roasted almonds, 1 cup of green tea.
Mid-Morning: (10:00 – 10:30 a.m.) – Calories: 295
1 cup of blueberry shake (homemade).
Lunch: (12:30 – 1:00 p.m.) – Calories: 396
Eat Tuna salad with red cabbage, lettuce, sweet corn, tomato, cucumber, olive oil, lime juice, a little honey, mustard, and 2-tablespoons of mayonnaise with 1-cup of buttermilk.
Post-Lunch: (3:00 – 3:30 p.m.) – Calories: 354
Eat one cup of popcorn and 1-cup of avocado smoothie.
Dinner: (6:30 – 7:00 p.m.) – Calories: 408
Have Lentil soup with sauteed cauliflower, 2-medium-sized flatbreads and spinach, and 1 cup of low-fat frozen yogurt with some dark chocolate.
Â
This diet plan for Day 5 offers 1962 calories.
How You Will Feel After The End Of Day 5
After day 5, you will feel energetic and happy. You will get the same time sleeping habits and patterns. You also feel hungry at the same time every day.
It will make you motivated for the next date.
Day 6
Early Morning: (6:00 – 6:30 a.m.) – Calorie: 5
Drink one cup of warm water and half lime juice.
Breakfast: (7:00 – 7:30 a.m.) – Calories: 495
Drink one cup of green tea. Eat three egg whites, and two whole egg fluffy omelets, half avocado, 6-almonds (dry roasted).
Mid-Morning: (10:00 – 10:30 a.m.) – Calories: 124
Eat honeydew melon and one medium bowl of cucumber salad.Â
Lunch: (12:30 – 1:00 p.m.) – Calories: 538
Eat 1 small piece of brownie and salad of collard greens, yellow bell peppers tossed with lime juice, olive oil, and pepper.
Post-Lunch: (3:00 – 3:30 p.m.) – Calories: 425
Eat two saltine crackers and one cup of black coffee.
Dinner:(6:30 – 7:00 p.m.) – Calories: 407
Eat 2-flatbreads, combined vegetable curry, half cup mushroom(pan-fried), half peach, and half a plum with some yogurt.
This diet plan for Day 6 gives 1994 calories.
How You Will Feel After The End Of Day 6
After day 6 of this diet, you will see fat melting from your body. You look slimmer than that previous week and feel motivated for the next day.
Day 7
Early Morning:(6:00 – 6:30 a.m.)- Calories: 24
Drink one cup water of fenugreek seeds(2 teaspoons soaked all night)
Breakfast: (7:00 – 7:30 a.m.) – Calories: 384
Eat oatmeal with blueberries, one cup milk, one tablespoon soaked chia seeds, 2 dates, one cup of green tea, and peanut butter (2 tablespoons).
Mid Morning: (10:00 – 10:30 a.m.) – Calories: 592
Eat a handful of blackberries with 100gm ricotta cheese.
Lunch: (12:30 – 1:00 p.m.) – Calories: 433
Eat one cup of buttermilk, 3 oz grilled salmon, and bean sprouts with two dried apricots.
Post-Lunch: (3:00 – 3:30 p.m.) – Calories: 378
Eat 10 baked apple slices and two teaspoons of peanut butter with cinnamon.
Dinner: (6:30 – 7:00 p.m.) – Calories: 488
Eat one piece of brownie, homemade bone broth, and veggies, one glass of milk with one pinch of turmeric before sleeping.
This diet plan for Day 7 gives 2299 calories.
How It Feels After The End Of Day 7
Consuming milk after eating brownies will prevent cravings. You will feel a sense of achievement and boost serotonin to continue this diet.
Who Needs To Follow the 2000-Calorie Diet Meal Plan?
Anyone can follow this 2000 calorie diet for weight loss. Here is who can follow this:
- Inactive teens and overweight.
- People in their mid-20s, not active, average height, and doing a desk job.
- In the 30s, overweight, not fit, and inactive.
- in your 50s, average height with overweight.
- in the 60s, average height and with light active.
- With average activity and height, in weight range but require to tone up or manage body weight.
Note:
Take a physician or nutritionist’s help before taking up this diet and making lifestyle changes.
Things To Do Before Starting 2000 Calories Diet
- Take doctor or dietitian advice to find out if it is fine for you to follow a 2000 calorie diet.
- Check your weight and know body composition done to check your lean mass and fat percent.
- Take a picture of your body from the front side and back for later comparison.
- Write down your fitness goal to complete this one-week diet successfully.
- Manage a day-to-day checklist in notepad. Check things possible to do.
- Use an app or food tracker to understand how many calories you are eating.
- Also, use a workout tracker to understand how many calories you are burning.
Light Exercise Routine For 2000 Calorie
All you need to do is to take 20 minutes out every day and do these exercises in comfortable clothes.
- Head tilt – 1 set – 10 reps
- Shoulder rotations – 1 set – 10 reps
- Neck rotations – 1 set – 10 reps
- Wrist rotations – 1 set – 10 reps
- Arm circles – 1 set – 10 reps
- Spot jogging – 3 minutes
- Waist rotations – 1 set – 10 reps
- Ankle rotation – 1 set – 10 reps
- Side lunge – 1 set – 10 reps
- Standing touch toes – 1 set – 10 reps
- Standing side crunch – 1 set – 10 reps
- Take 10 seconds REST
- Lunges – 2 sets – 10 reps
- Jumping jacks – 2 sets – 25 reps
- Rope jumping – 3 sets – 50 reps
- Take 10 seconds REST
- Leg raises – 2 sets – 10 reps
- Incline push-up – 2 sets – 10 reps
- Take 10 seconds REST
- Bicycle crunches – 2 sets – 10 reps
- Scissor legs – 2 sets – 10 reps
- Crunches – 2 sets – 10 reps
- Take 10 seconds REST
- Plank – 30-45 seconds
- Russian twist – 2 sets – 10 reps
- Cool off – Stretch your arms, legs, sides, back, neck, calves.
On the first two days 2000 calorie diet, you may feel fatigued, but on the rest of the days, you will begin to feel excellent, active, and enjoying this workout. However, you have to be cautious about not getting carried away from the diet. Here are the foods to eat during 2000 calories diet.
Foods To Eat
Veggies
Eggplant, bitter gourd, pumpkin, broccoli, okra, carrot, beetroot, bell pepper, radish, kale, cabbage, spinach, ridge gourd, zucchini, squash, Chinese cabbage, banana flower, sugar snap peas, and mushroom, Bottle gourd.
Fruits
Apple, banana, pear, plum, pluot, passion fruit, cucumber, berries, melon, dragon fruits, lemon, peach, orange, kiwi, tomato, tangerine, plum, pineapple, watermelon, papaya, and grapefruit.
Protein
White meat turkey, Chicken breast, fish, pork round, kidney beans, lentils, tempeh, garbanzo beans, edamame, and tofu.
Dairy
Full-fat yogurt, Buttermilk, Full-fat milk, low-fat frozen yogurt, cottage cheese, ricotta cheese, low or nonfat Greek yogurt.
Fats And Oils
Canola oil for cooking, Olive oil, ghee, rice bran oil, sunflower butter, peanut butter
Nuts And Seeds
Pistachios, Almond, walnuts, pecan nuts, flax seeds, melon seeds, sunflower seeds, pumpkin seeds, macadamia, chia seeds.
Herbs And Spices
White pepper, Black pepper, cinnamon, clove, ginger, garlic, cardamom, dried red chili, star anise, cayenne pepper, mace, nutmeg, saffron, fenugreek seeds, cumin seeds, coriander seeds, rosemary, dill, cilantro, fennel, basil, and oregano.
Foods To Avoid
Fruits
Jackfruit and Overripe mango.
Protein
Chicken with skin, salami, sausage, and red meat with fat.
Fats And Oils
Animal fat, Vegetable oil, and Dalda.
Nuts And Seeds
Excess Cashew nuts.
Now you have good knowledge about what you should be consuming, how much and at what time to change your weight loss plan.
Dos And Don’ts
Dos
- Try drinking 1-2 cups of water after waking up.
- Use a small plate to prevent overeating.
- Eat something every 2-3 hours to keep your metabolism active.
- Exclude all junk food from the pantry and stock up healthy and organic food.
- Take good sleep, read books, rest, and avoid stress.
Don’ts
- Don’t starve for more times to lose weight.
- Avoid energy drinks, soda, and packaged fruits juices.
- Avoid eating too frequently. If you feel hungry then drink some water or green tea.
- Do not keep eating junk foods when you are out.
- Do not make it hurry to lower weight unless you have any event. The slow weight loss process is sustainable for the long term.
The 2000 calories diet plan is effective if followed properly. It will not have any nutritional deficiencies as it is a balanced diet with minerals and nutrients.
Begin with this 2000 calories diet plan and then follow a customized diet and workout and plan after taking dietitian advice.