7-Day Diet Meal Plan to Lose Weight: 2,000 Calories

Day 1

Breakfast (479 calories)

• 1 serving Avocado-Egg Toast
• 1 medium banana
• 2 Tbsp. dry roasted, unsalted almonds
Morning Snack (196 calories)
• 1 cup plain non-fat Greek yogurt
• 1/2 cup blueberries
• 1 tsp. honey
Lunch (486 calories)
• 2 cups Ravioli & Vegetable Soup
• 2 Tomato-Cheddar Cheese Toasts
• 1 cup mixed greens
• 1 Tbsp. Carrot-Ginger Vinaigrette
Afternoon Snack (206 calories)
• 1/4 cup hummus
• 1 cup sliced cucumber
• 8 seeded crackers
Dinner (617 calories)
• 1 serving Smoky Maple-Mustard Salmon
• 1 cup Easy Brown Rice
• 1 1/2 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans
Toss green beans in olive oil, salt and pepper and roast alongside the salmon.
Mix the remaining oil in with the rice, season with salt and pepper, and top with
chopped walnuts for an easy brown rice "pilaf".
Daily Totals: 1,984 calories, 98 g protein, 213 g carbohydrates, 35 g fiber, 87 g
fat, 2,256 mg sodium.
Day 2

Breakfast (479 calories)

• 1 serving Avocado-Egg Toast
• 1 medium banana
• 2 Tbsp. dry roasted, unsalted almonds
Morning Snack (155 calories)
• 6 dried apricots
• 8 walnut halves
Lunch (502 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 1 3-inch thick slice baguette
• 1 medium orange
Afternoon Snack (206 calories)
• 1/4 cup hummus
• 1 cup sliced cucumber
• 8 seeded crackers
Dinner (665 calories)
• 1 1/2 cups Delicata Squash & Tofu Curry
• 1 cup Easy Brown Rice
• 2 cups mixed greens
• 2 Tbsp. Carrot-Ginger Vinaigrette
Daily Totals: 2,007 calories, 68 g protein, 258 g carbohydrates, 45 g fiber, 88 g
fat, 1,915 mg sodium.
Day 3

Breakfast (479 calories)

• 1/2 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries
Morning Snack (165 calories)
• 1 medium orange
• 12 Tbsp. dry roasted, unsalted almonds
Lunch (513 calories)
• 1 serving Apple & Cheddar Pita Pockets
• Remaining 1/2 apple, sliced
• 2 cups mixed greens dressed with 2 tsp. each olive oil & balsamic vinegar
Afternoon Snack (210 calories)
• 1 medium banana
• 1 Tbsp. peanut butter
Dinner (550 calories)
• 1 serving (1 pepper) Moroccan-Style Stuffed Peppers
• 3 cups spinach
Sauté spinach in 1 Tbsp. of olive oil and a pinch of both salt and pepper (1/16
tsp. each)
Evening Snack (101 calories)
• 2 Tbsp. chocolate chips, preferably dark chocolate
Daily Totals: 2,018 calories, 86 g protein, 247 g carbohydrates, 39 g fiber, 83 g
fat, 1,713 mg sodium.
Day 4

Breakfast (479 calories)

• 1/2 cup Maple-Nut Granola
• 1 cup plain non-fat Greek yogurt
• 1 cup blueberries
Morning Snack (165 calories)
• 2 hard-boiled eggs
• 2 tsp. hot sauce, if desired
Lunch (510 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 Tbsp. slivered almonds
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients & top salad with vinaigrette.
• 1 medium orange
Afternoon Snack (199 calories)
• 1 medium apple
• 8 walnut halves
Dinner (624 calories)
• 1 serving Warm Lentil Salad with Sausage & Apple
• 1 serving Quick Pickled Beets
• 1 3-inch thick slice baguette
Daily Totals: 1,978 calories, 119 g protein, 220 g carbohydrates, 40 g fiber, 76 g
fat, 1,942 mg sodium
Day 5

Breakfast (447 calories)

• 1 cup all-bran cereal
• 1 cup 2% milk
• 1 1/2 cup blueberries
Morning Snack (259 calories)
• 10 seeded crackers
• 2 medium carrots
• 1/4 cup Avocado-Yogurt Dip
Lunch (464 calories)
• 2 Tomato-Cheddar Cheese Toast
• 2 cups mixed greens
• 3 Tbsp. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 Tbsp.
each olive oil & balsamic vinegar.
Afternoon Snack (206 calories)
• 1 cup plain non-fat Greek yogurt
• 1 Tbsp. chopped walnuts
• 3 dried apricots, chopped
Top yogurt with walnuts and apricots.
Dinner (612 calories)
• 1 serving Quick Chicken Tikka Masala
• 1 cup Easy Brown Rice
• 1 serving Simple Sautéed Spinach
Daily Totals: 1,988 calories, 104 g protein, 255 g carbohydrates, 55 g fiber, 80 g
fat, 1,986 mg sodium.
Day 6

Breakfast (447 calories)

• 1 cup all-bran cereal
• 1 cup 2% milk
• 1 1/2 cup blueberries
Morning Snack (224 calories)
• 10 seeded crackers
• 1 cup sliced cucumbers
• 1/4 cup Avocado-Yogurt Dip
Lunch (500 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala
• 1/2 cup Easy Brown Rice
• 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.
• 1 medium orange
Afternoon Snack (200 calories)
• 1/2 medium apple, sliced
• 1 Tbsp. peanut butter
Dinner (604 calories)
• 2 cups Korean Beef Stir-Fry
• 2 cups cooked buckwheat soba noodles (about 4 ounce dry noodles)
Daily Totals: 1,976 calories, 103 g protein, 289 g carbohydrates, 60 g fiber, 63 g
fat, 2,022 mg sodium.
Day 7

Breakfast (447 calories)

• 1 cup all-bran cereal
• 1 cup 2% milk
• 1 1/2 cup blueberries
Morning Snack (224 calories)
• 10 seeded crackers
• 1 cup sliced cucumbers
• 1/4 cup Avocado-Yogurt Dip
Lunch (448 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 Tbsp. slivered almonds
• 2 Tbsp. Carrot-Ginger Vinaigrette
Combine ingredients and top salad with vinaigrette.
• 1 medium orange
Afternoon Snack (78 calories)
• 6 walnut halves
Dinner (653 calories)
• 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula & Pecorino
• 2 cups mixed greens dressed with 1 Tbsp. each olive oil & balsamic vinegar
Evening Snack (151 calories)
• 3 Tbsp. chocolate chips, preferably dark chocolate
Daily Totals: 2,002 calories, 90 g protein, 237 g carbohydrates, 55 g fiber, 100 g
fat, 1,649 mg sodium.