Menu For 7 Days To Lose Weight, 2000 Calories Daily

You’ve decided to lose weight. How can you lose weight so that the effect is long-lasting and without harm to your health?

You should start losing weight by eating 2,000 calories (kcal) a day, if you’ve been eating more than that. This amount of energy in this weekly meal plan will make it easier for you to switch to a healthy diet without putting too much pressure on your willpower, as you will feel full and satisfied. At the beginning of your journey, you first need to learn to eat consciously, not hastily, and secondly, learn to replace unhealthy foods with a lot of empty calories with healthy and tasty foods.

Basic rules for losing weight:

• Fast diets vs. healthy eating

If you have a goal of losing weight, you should remember that any drastic diets can certainly give you results quickly. However, unfortunately, you probably won’t be able to keep the result for long. After all, with any strict diet, the body is under excessive stress, it is severely lacking in energy and lacks useful vitamins and minerals. So, in order to lose weight, you should gradually switch to a healthy diet, learn to eat slowly, consciously, and enjoy not only food but also pleasant emotions.

• You should start losing weight with a menu of 2000 kcal (calories) per day.

If you are just starting to lose weight, then 2000 kcal is a fairly comfortable amount of energy that should be consumed daily.

• Reduce body weight (mass) per week by up to 0.5-1 kg. 

This 7-day meal plan is designed to ensure that you get enough energy, namely 2000 calories (kcal) daily, as well as a variety of essential nutrients, so that you can slowly lose half a kilogram to a kilogram of excess weight each week.

It is safe to lose up to 1-2 kg of body weight (mass) per month, up to 10 kg per year.
Remember, you need to lose weight gradually up to 1-2 kg per month, up to 10 kg per year.

• Determine your body mass index.

You can determine whether you should lose weight or not by calculating your body mass index.

• Eat the required amount of proteins, carbohydrates, fats, fiber, vitamins, and minerals daily.
• Drink enough fluids
• Follow the Harvard Plate principle.
• Divide your meals into 3 meals (breakfast, lunch, dinner) and 2-3 snacks (morning, afternoon, and possibly evening if you feel hungry).

Do I need to lose weight or body mass index?

If your weight doesn’t change (plateau period), gradually switch to the 1800 kcal menu.

If you feel that you are accustomed to a healthy diet that does not exceed 2000 kcal per day and you notice that you have entered a plateau period, i.e. a period when your weight has become stable and is not decreasing, you can gradually switch to a diet plan with fewer kcal per day, for example, 1800 kcal. If necessary, if you have no medical contraindications and your body needs, your doctor may allow you to reduce your menu to 1500 kcal per day. However, remember that the body needs a certain amount of proteins, vitamins, and minerals that should come from food. Deficiency of these essential substances leads to various pathological conditions and diseases in the body, such as scurvy or osteoporosis.

Meal menu for a week, 2000 calories – Day #1:

• 1999 calories (kcal) of energy from food;
• 94 g of protein;
• 251 g of carbohydrates;
• 44 g of fiber;
• 79 g of fat;
• 1.5 mg of sodium.

Breakfast, 421 calories

• Oatmeal-banana cookies with nuts – 2 pcs Oatmeal-banana cookies with nuts.
• Tangerines – 2 pcs.

Morning snack, 286 calories

• Apple – 1 pc
• Peanut butter – 2 tbsp

Lunch, 440 calories

• 1 serving of Sandwich with hummus and vegetables
• Cheddar cheese – 30 gr.

Afternoon snack, 260 calories

• Banana – 1 pc
• Toasted unsalted almonds – 20 pcs.

Dinner, 592 calories

• 1 serving of Chicken fajita with vegetables and beans
• 1 cup of cooked brown rice.

Meal menu for a week, 2000 calories – Day #2:

• 1,986 calories;
• 65 g of protein;
• 263 g of carbohydrates;
• 46 g fiber;
• 84 g fat;
• 2,395 mg of sodium (salt).

Breakfast, 421 kcal

• Oatmeal banana cookies with nuts – 2 pcs.
• Tangerines – 2 pcs.

Morning snack, 249 kcal

• 45 grams of cheddar cheese
• 1 hard-boiled egg.

Lunch, 439 calories, kcal

• 1 portion of Cauliflower with chili pepper and lime
• 1 apple.

Afternoon snack, snack, 259 calories

• Banana – 1 pc
• Toasted unsalted almonds – 20 pcs

Dinner, 618 calories

• 1 serving Zucchini and chickpea burger with tahini sauce
• 2 servings of Sweet potato fries in the oven.

2,000 Calorie Weekly Meal Plan – Day #3

• 1,975 calories;
• 88 grams of protein;
• 245 grams of carbohydrates;
• 43 grams of fiber;
• 83 grams of fat;
• 2,189 mg of sodium (salt).

Breakfast, 421 calories (kcal)

• Oatmeal banana cookies with nuts – 2 pcs.
• Tangerines – 2 pcs.

Morning snack, 269 calories (kcal)

• 20 pcs of toasted unsalted almonds
• 30 grams of cheddar cheese.

Lunch, 439 calories (kcal)

• 1 serving of Cauliflower with chili pepper and lime
• 1 apple.

Snack, Evening snack, 296 calories (kcal)

• 1 banana
• 2 tbsp of peanut butter.

Dinner, 550 calories (kcal)

• 1 serving of salmon cutlets
• 2 cups of spinach
• 3 slices of whole grain baguette.

Meal menu for a week, 2000 calories – Day #4

• 2,000 calories;
• 87 g of protein;
• 227 g of carbohydrates;
• 52 g of fiber;
• 92 g of fat;
• 1,563 mg of sodium.

Breakfast, 393 calories

• 1 serving of Muesli with raspberries
• 1 banana.

Morning snack, 249 calories

• 1 hard-boiled chicken egg
• 30 g of cheddar cheese.

Lunch, 344 calories

• 1 serving of Cauliflower with chili pepper and lime Cauliflower with chili pepper and lime.

Snack, 305 calories

• 1 apple
• 2 tbsp of peanut butter.

Dinner, 521 calories

• 1 serving Chicken salad with peanut sauce

Evening snack, 188 calories

• ½ cup of strawberries
• 30 g of dark chocolate.

2,000 calorie weekly meal plan – Day #5

• 2,023 calories;
• 72 grams of protein;
• 231 g of carbohydrates;
• 53 g of fiber;
• 100 g of fat;
• 1,981 mg of sodium.

Breakfast, 382 calories

• 1 serving of Muesli with raspberries
• 1 apple.

Morning snack, 249 calories

• 45 g of cheddar cheese
• 1 hard-boiled egg.

Lunch, 460 calories

• 1 serving of Cauliflower with chili pepper and lime Cauliflower with chili pepper and lime
• 15 pieces of toasted unsalted almonds.

Afternoon snack, 315 calories

• 1 banana
• 2 tbsp of peanut butter.

Dinner, 617 calories

• 1 serving of Ravioli with spinach, artichokes and olives
• 1 serving of Balsamic sauce.

Meal menu for the week, 2000 calories – Day #6:

• 2,023 calories;
• 75 g of protein;
• 264 g of carbohydrates;
• 51 g of fiber;
• 87 g of fat;
• 1,980 mg of sodium.

Breakfast, 393 calories

• 1 serving of Muesli with raspberries
• 1 banana.

Morning snack, 305 calories

• 1 apple
• 2 tbsp of peanut butter

Lunch, 549 calories

• 1 serving of Sandwich with hummus and vegetables
• 2 tangerines
• 20 pieces of toasted unsalted almonds

Afternoon snack, 192 calories

• 1 hard-boiled chicken egg
• 30 g of cheddar cheese

Dinner, 585 calories

• 1 serving of Curry soup with sweet potatoes and peanuts
• 3 slices of whole grain baguette

Weekly meal plan, 2000 calories – Day #7

• 1,993 calories;
• 66 g of protein;
• 250 g of carbohydrates;
• 51 g of fiber;
• 91 g of fat;
• 2,231 mg of sodium.

Breakfast, 390 calories

• 1 serving Eggs in pepper with avocado
• 1 banana

Morning snack, 249 calories

• 1 apple
• 20 pieces of toasted unsalted almonds

Lunch, 345 calories

• 1 serving of Curry soup with sweet potatoes and peanuts

Afternoon snack, 70 calories

• 2 tangerines

Lunch, 719 calories

• 1 serving of Pasta with spinach and artichoke
• 2 cups of mixed salad leaves, seasoned with 2 tbsp. Balsamic sauce

Evening snack, 220 calories

• 1 cup of strawberries
• 30 g of dark chocolate