Beachwood Bison Swim Club

Sample 2000 Calorie Meal

Untitled Document Sample 2000 Calorie Meal

Here’s a healthy 5-day sample non-Vegetarian (includes meat and cheese) meal plan with approximately 2,000 calories per day.

  • 2,000 calorie meal plan - Vegetarian (no meat but non-vegan)
  • 2,000 calorie meal plan - VEGAN!

Each meal contains approximately 500 calories and each snack about 250 calories.

Monday

Breakfast: vegetable omelet

  • 2 eggs
  • 1 cup (20 grams) of spinach
  • 1/4 cup (24 grams) of mushrooms
  • 1/4 cup (23 grams) of broccoli
  • 1 cup (205 grams) of sautéed sweet potatoes
  • 1 tablespoon (15 ml) of olive oil

Snack: apple with peanut butter

  • 1 medium apple
  • 2 tablespoons (32 grams) of peanut butter

Lunch: Mediterranean tuna pita pockets

  • 1 whole-wheat pita
  • 5 ounces (140 grams) of canned tuna
  • chopped red onion and celery
  • 1/4 avocado
  • 1 tablespoon (9 grams) of crumbled feta cheese

Snack: cheese and grapes

  • 2 ounces (56 grams) of cheddar cheese
  • 1 cup (92 grams) of grapes

Dinner: salmon with veggies and wild rice

  • 5 ounces (140 grams) of baked salmon
  • 2 tablespoons (30 ml) of olive oil
  • 1/2 cup (82 grams) of cooked wild rice
  • 1 cup (180 grams) of roasted asparagus
  • 1 cup (100 grams) of roasted eggplant

Tuesday

Breakfast: nut butter and banana toast

  • 2 slices of whole-grain toast
  • 2 tablespoons (32 grams) of almond butter
  • 1 sliced banana
  • cinnamon to sprinkle on top

Snack: power smoothie

  • 3/4 cup (180 ml) of unsweetened, non-dairy milk
  • 1 cup (20 grams) of spinach
  • 1 scoop (42 grams) of plant-based protein powder
  • 1 cup (123 grams) of frozen blueberries
  • 1 tablespoon (14 grams) of hemp seeds

Lunch: avocado-tuna salad

  • 1/2 avocado
  • 5 ounces (140 grams) of canned tuna
  • 1/2 cup (75 grams) of cherry tomatoes
  • 2 cups (100–140 grams) of mixed greens

Lunch: black bean and sweet potato burrito

  • 1 whole-wheat tortilla
  • 1/4 cup (41 grams) of cooked brown rice
  • 1/2 cup (102 grams) of cooked sweet potatoes
  • 1/4 cup (50 grams) of black beans
  • 2 tablespoons (30 grams) of salsa

Snack: vegetables and hummus

  • fresh carrot and celery sticks
  • 2 tablespoons (30 grams) of hummus
  • 1/2 whole-wheat pita bread

Dinner: chicken and broccoli stir-fry

  • 5 ounces (140 grams) of chicken
  • 2 cups (176 grams) of broccoli
  • 1/2 cup (82 grams) of cooked brown rice
  • fresh garlic and ginger
  • 1 tablespoon (15 ml) of soy sauce

Wednesday

Breakfast: berry yogurt parfait

  • 7 ounces (200 grams) of plain Greek yogurt
  • 1/2 cup (74 grams) of fresh blueberries
  • 1/2 cup (76 grams) of sliced strawberries
  • 1/4 cup (30 grams) of granola

Snack: banana and almond butter

  • 1 banana
  • 1 1/2 tablespoons (24 grams) of almond butter

Lunch: peanut noodles with tofu and peas

  • 3/4 cup (132 grams) of cooked rice noodles
  • 5 ounces (141 grams) of tofu
  • 1/2 cup (125 grams) of peas
  • 1 tablespoon (16 grams) of creamy peanut butter
  • 2 teaspoons (10 grams) of tamari or soy sauce
  • 1/2 teaspoon (2 grams) of Sriracha
  • 2 teaspoons (14 grams) of honey
  • juice of 1/2 lime

Snack: protein bar

  • Look for bars containing approximately 200–250 calories with less than 12 grams of sugar and at least 5 grams of fiber.

Dinner: fish tacos

  • 3 corn tortillas
  • 6 ounces (170 grams) of grilled cod
  • 1/2 avocado
  • 2 tablespoons (34 grams) of pico de gallo

Thursday

Breakfast: avocado toast with egg

  • 1/2 avocado
  • 2 slices of whole-wheat toast
  • 1 tablespoon (15 ml) of olive oil
  • egg

Snack: Greek yogurt with strawberries

  • 7 ounces (200 grams) of plain Greek yogurt
  • 3/4 cup (125 grams) of sliced strawberries

Lunch: quinoa with mixed vegetables and grilled chicken

  • 1/2 cup (93 grams) of cooked quinoa
  • 5 ounces (142 grams) of grilled chicken
  • 1 tablespoon (15 ml) of olive oil
  • 1 cup (180 grams) of mixed, non-starchy vegetables

Snack: dark chocolate and almonds

  • 2 squares (21 grams) of dark chocolate
  • 15–20 almonds

Dinner: vegetarian chili

  • 1/2 cup (121 grams) of canned, crushed tomatoes
  • 1/2 cup (130 grams) of kidney beans
  • 1/2 cup (103 grams) of butternut squash
  • 1/2 cup (75 grams) of cooked sweet corn
  • 1/4 cup (28 grams) of diced white onions
  • 1/4 of a jalapeño pepper

Friday

Breakfast: oatmeal with seeds and dried fruit

  • 1/2 cups (80 grams) of steel-cut oats
  • 1 tablespoon (14 grams) of hemp seeds
  • 1 tablespoon (12 grams) of flax seeds
  • 2 tablespoons (20 grams) of dried cherries

Snack: bell peppers and carrots with guacamole

  • 1/2 bell pepper, cut into strips
  • 1 cup of carrot sticks
  • 4 tablespoons (60 grams) of guacamole

Lunch: grilled vegetable and mozzarella wrap

  • 1 whole-wheat tortilla
  • 1/2 cup (60 grams) of grilled red peppers
  • 5 slices (42 grams) of grilled zucchini
  • 3 ounces (84 grams) of fresh mozzarella

Snack: chia pudding with banana

  • 5 ounces (170 grams) of chia pudding
  • 1/2 of a sliced banana

Dinner: pasta with pesto, peas, and shrimp

  • 2 tablespoons (30 grams) of pesto
  • 1/2 cup (42 grams) of whole-wheat or brown-rice penne
  • 6 ounces (170 grams) of shrimp
  • 1/2 cup (80 grams) of peas
  • 1 tablespoon (5 grams) of grated Parmesan cheese
    
 
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