Diet 2000 calorie diet

Published on February 26th, 2013 | by George Conte

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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?

  1. 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.
  2. You can also use it for maintenance if your daily calorie needs are around 2000 calories.
  3.  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:

oat cereal 2 cup nutritional value

Milk, 2% fat 2 cups:

 Milk, 2 percent fat 2 cup nutritional value

Meal 2 – Snack

Yogurt (4.4 oz container):

 yogurt 4.4 oz container

Blueberries, raw (1 cup):

 Blueberries, raw 1 cup nutritional value

Meal 3 – Lunch

Chicken, breast, skin not eaten (200 grams):

 Chicken, breast, skin not eaten 200 grams nutritional value

Rice, cooked (1.5 cups):

 Rice, cooked 1.5 cup nutritional value


Meal 4 – Snack

Walnuts (4 nuts):

 Walnuts 4 nuts nutritional value

Meal 5 – Dinner

Salmon, raw (6 oz) boneless:

 Salmon, raw 6 oz boneless nutritional value

Vegetables (like broccoli), cooked (1 cup):

 Vegetables, cooked 1 cup nutritional value

Olive oil (1.5 tablespoon):

 Olive oil 1.5 tablespoon nutritional value

Macronutrient intake analysis

As I mentioned before we will use:

  • About 30% protein: 141 grams (more than enough for exercise).
  • About 40% carbs: 209 grams (19 grams of fiber).
  • Finally, about 30% fats: 70grams total. Healthy monounsaturated fat: 30 grams and huge amounts of omega-3 from fish, walnuts, oats and olive oil).

 macronutrient intake

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:

Reccomended daily allowances


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About the Author

George Conte is a student of Nutrition and Dietetics, a fitness and healthy living enthusiast. After seven years of personal experience with weight loss, exercise and a total body transformation where he managed to burn 121+ pounds of fat he became the founder of Dietuni.com. A website dedicated to help you overcome obesity and transform your life the same way he did!



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