2000 calories a day: menu, recommended products, recipes and advice from nutritionists

What is the 2000 kcal diet?

The 2000 kcal diet is a nutritional system that involves preparing a complete diet with a daily calorie content not exceeding 2000 kcal. In this case, it is important to take into account the ratio of proteins, fats and carbohydrates, since a properly calculated BZHU will ensure the normal functioning of the body, satisfying its needs for micro and macroelements.

A 2000 kcal nutrition system can hardly be called a complete diet, since this is exactly the amount of calories that a healthy adult needs to maintain full functioning. This means that when creating a diet, there will be no need for strict restrictions and giving up more foods.

Who is the 2000 kcal diet recommended for?

The 2000 calorie per day menu is suitable for both men and women.

Diet as a way to lose weight is shown:

• people with high physical activity, since it is the presence of physical activity that will provide the maximum effect even under the conditions of a given daily calorie content;

  
  A 2000 calorie per day menu should include 5 dishes.

• people with a lot of excess weight;
• women who want to build muscle mass;
• men who want to lose excess weight without consequences for the body.

Protein shakes

An oat protein shake is prepared as follows:

1. You need to take about 20 grams of finely ground oatmeal.
2. Add 200 ml of warm milk, ½ part of an apple, 10 grams of low-fat cottage cheese.
3. If desired, you can add a little honey additionally.
4. The resulting mass is thoroughly mixed and blended using a blender. This hearty and tasty protein shake is recommended for breakfast.

This drink can provoke rapid weight gain during active physical activity.

Be sure to read: Diet secrets from the famous ballerina Anastasia Volochkova

A protein shake that satisfies hunger is prepared from the following products:

• 500 ml milk;
• 1 fresh banana;
• 30 grams of nuts;
• 3 tablespoons honey;
• 50 grams of cottage cheese.

The above ingredients are placed in a blender bowl. They need to be beaten for two minutes. After this, the protein shake is poured into separate glasses. The drink is consumed twice a day.

Contraindications to the 2000 kcal diet

The 2000 kcal diet has no restrictions or contraindications. This nutritional system is suitable for maintaining normal weight throughout life, as it can provide the body with all the necessary nutrients.

Eating 5 meals a day allows you to make your diet as comfortable as possible and not feel hungry during the day.

The 2000 kcal diet may not be suitable for adult men who lead an active lifestyle and play sports. If we consider diet as a tool for gaining muscle mass, then we can talk about its ineffectiveness. The minimum amount of calories a man needs to build muscle is 2400 kcal.

Allowed foods for weight loss

A 2000 calorie per day menu should consist of healthy foods and be as balanced as possible. It is important that the body's needs for carbohydrates, proteins and fats are fully satisfied.

Carbohydrates provide the body with the energy it needs to stay active throughout the day.

Among the main sources of complex carbohydrates for weight loss are:

• porridge from cereals: buckwheat, barley, millet, wheat;
• oatmeal;
• whole wheat bread;
• durum wheat pasta.

Be sure to include sources of fiber in your diet:

• fruits;
• berries;
• any raw or boiled vegetables;
• greenery;
• legumes

Proteins are necessary to maintain muscle function and metabolic processes in tissues.

When losing weight, you are allowed to consume the following protein foods:

• chicken;
• cottage cheese;
• mushrooms;
• hard cheese;

  

• fish.

Fats have a beneficial effect on the functioning of the endocrine and reproductive systems.

Among the main sources of fats allowed for weight loss are:

• nuts;
• cold pressed vegetable oils;
• fatty fish;
• plant milk;
• fermented milk and dairy products.

Day three

Breakfast:

• Oatmeal porridge with skim milk and dried fruits (200g)
• Boiled beets with vegetable oil (150 g)
• Cheese (40 g)
• Black coffee (200 ml)

Lunch:

• Natural yogurt (125 g)
• Cream cracker (15 g)
• Plums (100 g)

Dinner:

• Vegetarian rassolnik (250 ml)
• Bran bread (30 g)
• Turkey (100 g), baked with prunes and potatoes (100 g)
• Salad (tomatoes, cucumbers, herbs, sweet peppers) with lemon juice (250 g)
• Fresh berry compote (200 ml)

Afternoon snack:

• Crispy bread (10 g)
• Low-fat cottage cheese (30 g)
• Watermelon (200 g)
• Melon (200 g)

Dinner:

• Grilled squid (200 g)
• Mixed vegetables with steamed rice (200 g)
• Wholemeal bread (40 g)
• Tomato juice (200 ml)

Afternoon snack:

• Crispy bread (10 g)
• Low-fat cottage cheese (30 g)
• Watermelon (200 g)
• Melon (200 g)

Dinner:

• Grilled squid (200 g)
• Mixed vegetables with steamed rice (200 g)
• Wholemeal bread (40 g)
• Tomato juice (200 ml)

Prohibited Products

The 2000 calorie per day menu excludes foods with low nutritional value.

This category includes sources of simple “empty” carbohydrates, which have a high calorie content and minimal content of nutrients:

• sweets and bakery products;
• fast food;
• sweet carbonated drinks;
• fried fatty foods;

  

• confectionery products based on vegetable fats;
• packaged juices;
• sausages and smoked meats.

What to do before starting a diet

Before you start following a particular diet, you should consult your doctor or nutritionist.

The psychological aspect plays an important role in preparing for a diet. The right mindset aimed at success will help you avoid breakdowns and overeating.

Before starting the diet, you need to pay attention to some points:

• clean the refrigerator and kitchen cabinets of harmful products;
• keep a diary where you can make a meal plan for the week;
• purchase most of the necessary products;
• measure volumes and record the initial weight;
• purchase kitchen scales for weighing food;

7-day diet plan for 2000 kcal with recipes for weight loss

A 2000 calorie menu involves eating food 5 times a day, in small portions of 150-250 g. Steaming should be chosen as a method of heat treatment of foods.

Day 1

Breakfast:

• oatmeal with milk with banana and apple – 200 g;

  

• soft cottage cheese 5% – 150 ml;
• coffee with milk without sugar – 200 ml.

Calorie content: 530 kcal.

Preparing oatmeal:

1. 40 g of oatmeal should be poured with 200 ml of milk and boiled over low heat for 5-7 minutes.
2. 1 medium banana (about 90 g) and ½ green apple (about 50 g) should be cut into small pieces and added to the porridge.

Snack 1:

• 3 slices of rye bread – 50 g;
• curd cheese – 50 g;
• cucumber – 1 pc. (50 g).

From these products you need to form sandwiches.

Calorie content: 230 kcal.

Dinner:

• mashed potatoes – 200 g;
• chicken cutlets – 200 g;
• tomato and cucumber salad – 70 g.

Calorie content: 570 kcal.

To prepare the cutlets, you need to mix 150 g of minced chicken, 1 egg, chopped onion and 30 g of dark bread soaked in milk. The formed cutlets should be fried in 1 tbsp. l. olive oil.

Snack 2:

• 2 boiled eggs – 110 g;
• hard cheese – 30 g.

Calorie content: 240 kcal.

Dinner:

• salmon steak in the oven – 250 g;
• boiled rice – 150 g;

  

• stew of zucchini, peppers, carrots – 100 g.

Calorie content of the dish: about 480 kcal.

To prepare the steak, the salmon must first be marinated in spices and salt, and then baked in the oven at 180C for about 30 minutes. To prepare the stew, all vegetables should be cut into cubes and simmered in vegetable oil for about 20-30 minutes.

Daily calorie intake: 2010 kcal.

Day 2

Breakfast:

• oatmeal with cottage cheese and banana – 230 g;
• coffee with milk – 200 ml;
• sandwich with cheese (30 g rye bread + 20 g cheese) – 50 g.

Calorie content: 564 kcal.

To prepare oatmeal pancakes:

1. You need to mix 40 g of oatmeal, 1 egg, 30 ml of milk and chopped banana, bake the products in dry water until ready.
2. Place cottage cheese on an oatmeal pancake and roll it into an envelope.

Snack 1:

• cashews – 30 g;
• dates – 30 g.

  

Calorie content: 254 kcal.

Dinner:

• pasta in creamy mushroom sauce – 250 g;
• cabbage and cucumber salad – 120 g.

Calorie content: 350 kcal.

Pasta preparation steps:

1. Boil 200 g of durum wheat pasta until tender.
2. Fry 300 g of champignons in a frying pan, pour in 100 ml of heavy cream and add 30 g of hard cheese.
3. Mix pasta with sauce.

Snack 2:

• soft cottage cheese – 200 g;
• raspberries – 50 g;
• banana – 80 g.

Calorie content: 293 kcal.

Dinner:

• boiled basmati rice – 100 g;
• smoked haddock – 150 g;
• boiled peas – 80 g;

  

• poached egg – 70 g.

Calorie content: 450 kcal.

Total daily calories: 1911.

Day 3

Breakfast:

• salted oatmeal with egg and cheese – 200 g;
• soft cottage cheese – 200 g;
• blueberries – 50 g.

Calorie content: 594 kcal.

50 g of oatmeal should be poured with 200 ml of water and boiled until tender. In the process of preparing porridge, you need to beat in 1 egg, and then add 50 g of hard cheese.

Snack 1:

• fruit smoothie made from 1 apple, 1 banana, 50 g raspberries and a handful of spinach.

Calorie content: 190 kcal.

Dinner:

• boiled buckwheat – 200 g;

  

• boiled chicken fillet – 150 g;
• eggplant stew with carrots and peppers – 130 g.

Calorie content: 520 kcal.

Snack 2:

• vinaigrette – 150 g.

Calorie content: 185 kcal.

Dinner:

• turkey baked with potatoes – 250 g;
• salad of tomato, cucumber and sour cream – 100 g.

Calorie content: 420 kcal.

To prepare a hot dish, you need to combine 150 g of chopped turkey fillet, 180 g of potatoes, salt and spices, and then place the mixture in the oven and bake at 180 C for about 40 minutes.

Daily calorie content: 1909 kcal.

Day 4

Breakfast:

• cheesecakes – 250 g;
• coffee with milk – 220 ml;

  

• natural yogurt – 100 ml.

Calorie content: 530 kcal.

To prepare cheesecakes, you need to mix 250 g of low-fat cottage cheese, 1 egg, 5 g of vanilla sugar and 40 g of semolina.

Snack 1:

• steamed chicken meatballs – 150 g;
• salad of Chinese cabbage, greens and cucumber – 200 g.

Calorie content: 216 kcal.

To prepare meatballs, you need to mix 250 g of minced chicken, 1 chopped onion, egg and spices. The formed meatballs should be boiled in a double boiler for 30 minutes.

Dinner:

• pasta with shrimp – 200 g;
• boiled squid salad – 200 g.

Calorie content: 440 kcal.

To prepare the pasta, boil 200 g of pasta. In a frying pan you need to fry 300 g of shrimp, 2 cloves of garlic and 1 tomato. Mix pasta with sauce.

To prepare a squid salad, you need to chop 2 boiled squid, 2 boiled eggs, green onions and combine them with 40 g of sour cream.

Snack 2:

• peanuts – 30 g;

  

• green apple – 1 pc.

Calorie content: 233 kcal.

Dinner:

• spicy pork with egg noodles – 250 g;
• vegetable slices from tomatoes, cucumbers and bell peppers – 150 g.

Calorie content: 520 kcal.

To prepare a hot dish, you need to chop 300 g of pork, and then fry it until tender with 1 carrot, onion, adding 5 g of sesame oil, 10 g of soy sauce and a pinch of ground ginger. Serve the meat with 100 g of boiled egg noodles.

Total daily calorie content: 1939 kcal.

Day 5

Breakfast:

• homemade granola – 70 g;
• natural yogurt – 200 ml;
• boiled egg – 2 pcs.

Calorie content: 580 kcal.

To prepare homemade granola, you need to mix 100 g of large oat flakes, 30 g of cashew nuts, 30 g of raisins and 50 ml of sweet syrup or honey, and then bake the mixture in the oven at 160C for 40-50 minutes.

Snack 1:

• smoothie made from 1 banana, 50 g cherries, 30 g oatmeal and 1 pear.

  

Calorie content: 254 kcal.

Dinner:

• pilaf with chicken – 200 g;
• vegetable salad of tomato and sweet pepper, with feta cheese – 150 g.

Calorie content: 565 kcal.

To prepare pilaf:

1. You need to take 200 g of rice, 300 g of chicken fillet, 3 medium carrots, 2 onions.
2. The onion should be cut into half rings, the carrots should be grated on a coarse grater, and the fillet should be cut into cubes. In a cauldron, fry meat with vegetables in 2 tbsp. l. vegetable oil for 15 minutes.
3. Spread the rice evenly over the fried vegetables and chicken and add water. Cook pilaf for about 1 hour.

To prepare the salad, vegetables and feta cheese should be cut into cubes and seasoned with olive oil.

Snack 2:

• low-fat cottage cheese – 150 g;
• natural yogurt – 100 ml;
• coconut flakes – 20 g.

Calorie content: 280 kcal.

Dinner:

• cod in the oven – 200 g;
• stewed cabbage with carrots – 150 g.

Calorie content: 320 kcal.

Cod fillet should be rubbed with salt and spices, wrapped in foil and baked in the oven at 180C for about 40 minutes.

Daily calorie content: 1999 kcal.

Day 6

Breakfast:

• lazy oatmeal – 200 g;
• rye bread – 20 g;
• hard cheese – 20 g.

Calorie content: 480 kcal.

To prepare oatmeal, the night before, pour 40 g of oatmeal with kefir in a volume of 200 ml, then add ½ banana and 30 g of raspberries. Leave the oatmeal in the refrigerator overnight.

Snack 1:

• 200 g soft cottage cheese;
• pear – 1 pc.;

  

• almonds – 20 g.

Calorie content: 307 kcal.

Dinner:

• boiled bulgur – 150 g;
• champignons in sour cream – 100 g;
• boiled chicken breast – 120 g.

Calorie content: 620 kcal.

300 g of champignons should be cut into thin slices, 1 onion cut into squares. You need to fry the vegetables in butter until tender, and then add 200 ml of low-fat sour cream.

Snack 2:

• green apple – 1 pc.;
• fermented baked milk – 150 ml;
• peanuts – 20 g

Calorie content: 212 kcal.

Dinner:

• 2 egg omelet;
• boiled green beans – 100 g;
• avocado – 50 g.

  

Calorie content: 306 kcal.

Daily calorie content: 1925 kcal.

Day 7

Breakfast:

• whole grain bread – 3 slices (about 70 g);
• avocado – 1 pc.;
• lightly salted salmon – 50 g.

Calorie content: 430 kcal.

You need to remove the skin from the avocado and mash the pulp with a fork, and then put it on bread along with the salmon.

Snack 1:

• ricotta cheese – 100 g;
• banana – 1 pc.;
• peanut butter – 1 tsp.

Calorie content: 331 kcal.

Dinner:

• fish cutlets – 150 g;
• brown rice – 100 g;
• cabbage salad – 100 g.

Calorie content: 435 kcal.

Grind 200 g cod fillet in a blender, mix with 1 egg and 1 chopped onion. It is necessary to form cutlets from minced meat and bake in the oven at 180C for about 40 minutes.

Snack 2:

• persimmon – 1 pc.;
• Ryazhenka – 200 ml.

Calorie content: 230 kcal.

Dinner:

• 2-egg omelet with cheese and mushrooms;
• herbal tea – 200 ml;
• chicken breast baked in spices – 100 g.

Calorie content: 421 kcal.

Lightly fry 100 g of champignons in a frying pan and then add eggs to them. When the omelette is ready, you need to sprinkle it with 30 g of grated cheese.

Chicken breast should be marinated with spices (turmeric, ginger, dried garlic) for 30 minutes, then wrapped in foil and baked in the oven at 180C.

Daily calorie content: 1890 kcal.

Second day

Breakfast:

• Pancakes with low-fat cottage cheese and raisins (200 g) with low-fat sour cream (25 g)
• Carrot, celery and apple salad with lemon juice and vegetable oil (250 g)
• Tea with lemon (200 ml)

Lunch:

Dinner:

• Vegetarian borscht (250 ml)
• Borodino bread (50 g)
• Cod in tomato sauce with carrots and olives (150 g)
• Boiled rice (200 g)
• Vegetable salad (white cabbage, dill, sweet pepper, green onions) with vegetable oil (250 g)
• Dried fruit compote (200 ml)

Afternoon snack:

Dinner:

• White cabbage with mushrooms and potatoes (400 g)
• Boiled tongue (70 g)
• Riga bread (30 g)
• Rose hip decoction (200 ml)

Weekly meal plan for gaining muscle mass. Dish recipes.

A 2000 calorie per day menu can be used during the period of active muscle gain in women. When doing regular strength training, you should pay attention to consuming enough protein and carbohydrates.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

The menu, based on the principle of eating 2000 calories per day, is suitable for both men and women leading an active lifestyle. This nutrition system allows you to build a complete, balanced diet and at the same time improve body quality or reduce weight.

The first day

Breakfast:

• Crumbled buckwheat porridge (200 g)
• Stewed carrots (250 g) with low-fat sour cream (25 g)
• Adyghe cheese (60 g)
• Milk yoghurt (125 g)
• Coffee with milk (200 ml)

Lunch:

• Rye bread (30 g)
• Low-fat cottage cheese (30 g)
• Apple (150 g)
• Persimmon (80 g)

Dinner:

• Fresh cabbage soup (250 ml)
• Cereal bread (50 g)
• Steamed meat cutlets (150 g)
• Stewed potatoes with green peas and zucchini (400 g)
• Tea (200 ml)

Afternoon snack:

• Low-fat kefir (200 ml)
• Peach (100 g)

Dinner:

• Macaroni (150 g) with cheese (10 g)
• Grilled vegetables (zucchini, bell peppers, eggplants, tomatoes) (250 g)
• Fruit salad (peach, grapes, pineapple, tangerine) (250 g)