5-Day Sample Meal Planning

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A healthy 5-day sample meal plan

Here’s a healthy 5-day sample meal plan with approximately 2,000 calories per day.

Each meal contains approximately 500 calories and each snack about 250 calories (16).

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Monday

 

Breakfast: vegetable omelet

• 2 eggs

• 1 cup (20 grams) of spinach

• 1/4 cup (24 grams) of mushrooms

• 1/4 cup (23 grams) of broccoli

• 1 cup (205 grams) of sautéed sweet potatoes

• 1 tablespoon (15 ml) of olive oil

Snack: apple with peanut butter

• 1 medium apple

• 2 tablespoons (32 grams) of peanut butter

Lunch: Mediterranean tuna pita pockets

• 1 whole-wheat pita

• 5 ounces (140 grams) of canned tuna

• chopped red onion and celery

• 1/4 avocado

• 1 tablespoon (9 grams) of crumbled feta cheese

Snack: cheese and grapes

• 2 ounces (56 grams) of cheddar cheese

• 1 cup (92 grams) of grapes

Dinner: salmon with veggies and wild rice

• 5 ounces (140 grams) of baked salmon

• 2 tablespoons (30 ml) of olive oil

• 1/2 cup (82 grams) of cooked wild rice

• 1 cup (180 grams) of roasted asparagus

• 1 cup (100 grams) of roasted eggplant

 

Tuesday

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Breakfast: nut butter and banana toast

• 2 slices of whole-grain toast

• 2 tablespoons (32 grams) of almond butter

• 1 sliced banana

• cinnamon to sprinkle on top

Snack: power smoothie

• 3/4 cup (180 ml) of unsweetened, non-dairy milk

• 1 cup (20 grams) of spinach

• 1 scoop (42 grams) of plant-based protein powder

• 1 cup (123 grams) of frozen blueberries

• 1 tablespoon (14 grams) of hemp seeds

Lunch: avocado-tuna salad

• 1/2 avocado

• 5 ounces (140 grams) of canned tuna

• 1/2 cup (75 grams) of cherry tomatoes

• 2 cups (100–140 grams) of mixed greens

Lunch: black bean and sweet potato burrito

• 1 whole-wheat tortilla

• 1/4 cup (41 grams) of cooked brown rice

• 1/2 cup (102 grams) of cooked sweet potatoes

• 1/4 cup (50 grams) of black beans

• 2 tablespoons (30 grams) of salsa

Snack: vegetables and hummus

• fresh carrot and celery sticks

• 2 tablespoons (30 grams) of hummus

• 1/2 whole-wheat pita bread

Dinner: chicken and broccoli stir-fry

• 5 ounces (140 grams) of chicken

• 2 cups (176 grams) of broccoli

• 1/2 cup (82 grams) of cooked brown rice

• fresh garlic and ginger

• 1 tablespoon (15 ml) of soy sauce

 

Wednesday

 

Breakfast: berry yogurt parfait

• 7 ounces (200 grams) of plain Greek yogurt

• 1/2 cup (74 grams) of fresh blueberries

• 1/2 cup (76 grams) of sliced strawberries

• 1/4 cup (30 grams) of granola

Snack: banana and almond butter

• 1 banana

• 1 1/2 tablespoons (24 grams) of almond butter

Lunch: peanut noodles with tofu and peas

• 3/4 cup (132 grams) of cooked rice noodles

• 5 ounces (141 grams) of tofu

• 1/2 cup (125 grams) of peas

• 1 tablespoon (16 grams) of creamy peanut butter

• 2 teaspoons (10 grams) of tamari or soy sauce

• 1/2 teaspoon (2 grams) of Sriracha

• 2 teaspoons (14 grams) of honey

• juice of 1/2 lime

Snack: protein bar

• Look for bars containing approximately 200–250 calories with less than 12 grams of sugar and at least 5 grams of fiber.

Dinner: fish tacos

• 3 corn tortillas

• 6 ounces (170 grams) of grilled cod

• 1/2 avocado

• 2 tablespoons (34 grams) of pico de gallo

 

Thursday

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Breakfast: avocado toast with egg

• 1/2 avocado

• 2 slices of whole-wheat toast

• 1 tablespoon (15 ml) of olive oil

• 1 egg

Snack: Greek yogurt with strawberries

• 7 ounces (200 grams) of plain Greek yogurt

• 3/4 cup (125 grams) of sliced strawberries

Lunch: quinoa with mixed vegetables and grilled chicken

• 1/2 cup (93 grams) of cooked quinoa

• 5 ounces (142 grams) of grilled chicken

• 1 tablespoon (15 ml) of olive oil

• 1 cup (180 grams) of mixed, non-starchy vegetables

Snack: dark chocolate and almonds

• 2 squares (21 grams) of dark chocolate

• 15–20 almonds

Dinner: vegetarian chili

• 1/2 cup (121 grams) of canned, crushed tomatoes

• 1/2 cup (130 grams) of kidney beans

• 1/2 cup (103 grams) of butternut squash

• 1/2 cup (75 grams) of cooked sweet corn

• 1/4 cup (28 grams) of diced white onions

• 1/4 of a jalapeño pepper

 

Friday

 

Breakfast: oatmeal with seeds and dried fruit

• 1/2 cups (80 grams) of steel-cut oats

• 1 tablespoon (14 grams) of hemp seeds

• 1 tablespoon (12 grams) of flax seeds

• 2 tablespoons (20 grams) of dried cherries

Snack: bell peppers and carrots with guacamole

• 1/2 bell pepper, cut into strips

• 1 cup of carrot sticks

• 4 tablespoons (60 grams) of guacamole

Lunch: grilled vegetable and mozzarella wrap

• 1 whole-wheat tortilla

• 1/2 cup (60 grams) of grilled red peppers

• 5 slices (42 grams) of grilled zucchini

• 3 ounces (84 grams) of fresh mozzarella

Snack: chia pudding with banana

• 5 ounces (170 grams) of chia pudding

• 1/2 of a sliced banana

Dinner: pasta with pesto, peas, and shrimp

• 2 tablespoons (30 grams) of pesto

• 1/2 cup (42 grams) of whole-wheat or brown-rice penne

• 6 ounces (170 grams) of shrimp

• 1/2 cup (80 grams) of peas

• 1 tablespoon (5 grams) of grated Parmesan cheese

 

A healthy and well-balanced diet can be both delicious and nourishing. This 2,000-calorie sample menu consists of meals with whole, unprocessed foods. Plus, it’s rich in fiber, protein, fruit, vegetables, and healthy fats.

With a little planning and preparation, achieving a nutritious diet can be easy. Also, it’s possible to find similar meals similar when dining out.

Nevertheless, it’s often easier to make healthier choices and control portion sizes when you prepare your meals at home from fresh ingredients.

SUMMARYA 2,000-calorie diet should consist of whole, unprocessed foods and be rich in fruits, vegetables, protein, whole grains, and healthy fats. Planning and preparing your meals makes it easier to eat a healthy, balanced diet.

 

The bottom line

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A 2,000-calorie diet meets the needs of most adults.

Still, individual needs vary depending on your age, gender, weight, height, activity level, and weight goals.

As with any healthy diet, a 2,000-calorie diet should include whole, unprocessed foods like fresh produce, protein, and healthy fats.

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