Published on February 26th, 2013 | by George Conte0
An example of a 2000 calorie diet plan
This diet plan is based on three normal meals plus two small snacks. We prefer a balanced macronutrient plan of around 30% proteins, 40% carbohydrates and 30% fat. The food macronutrient distribution should be more protein and carbohydrate intake in the morning and up to noon. After that we consume more proteins and fats in the meals before we go to sleep.
Who can use this diet plan?
- This is a balanced healthy diet plan you can use for weight loss if your daily calorie needs exceed the 2000 calorie limit. For example if you have 2500 daily calorie needs, with this diet you will lose 500 calories per day or 500 X 30 days = 4 pounds (2kg) per month! If you need help calculating your daily calorie needs read this article.
- You can also use it for maintenance if your daily calorie needs are around 2000 calories.
- Finally you can even use it for anaerobic exercise (like bodybuilding). If your daily needs are lower than 2000 calories all the extra energy will convert to muscle mass since there is more than enough protein to support the development of muscle.
Meal 1 – Breakfast
Oat cereals 2 cups:
Milk, 2% fat 2 cups:
Meal 2 – Snack
Yogurt (4.4 oz container):
Blueberries, raw (1 cup):
Meal 3 – Lunch
Chicken, breast, skin not eaten (200 grams):
Rice, cooked (1.5 cups):
Meal 4 – Snack
Walnuts (4 nuts):
Meal 5 – Dinner
Salmon, raw (6 oz) boneless:
Vegetables (like broccoli), cooked (1 cup):
Olive oil (1.5 tablespoon):
Macronutrient intake analysis
As I mentioned before we will use:
Recommended daily allowance and Adequate Intake analysis
As you can see below we fulfill almost all macronutrient and micronutrient recommended daily allowance (RDA) and adequate intakes (AI) with this diet: