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2002 calorie diet plan no. 3458. Explore our member meal plans with a daily calorie limit of 2000 calories. Many 2000 calorie diet plans to choose from.

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A 2002-Calorie Diet plan created by Rebecca

2000-Calorie Diet
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Rebecca
(Female)
Arizona, United States
Total Calories: 2002
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2002 Calories Diet Meal Plan

2000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2002-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Nuts & Seeds
 
Nutrition Facts - Other
 
Nutrition Facts - Pasta, Rice & Noodles
 
Nutrition Facts - Sauces, Spices & Spreads
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
81 g - 116%
Total saturated fat in this plan:
22 g - 99%
Total trans fat in this plan:
0%
Total cholesterol in this plan:
355 mg - 134%
Total sodium in this plan:
3432 mg - 163%
Total carbohydrates in this plan:
130 g - 49%
Total dietary fiber in this plan:
25 g - 96%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For women, daily recommended minimum protein intake should be 46 gms and 71 gms for pregnant women.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended

MACRONUTRIENT SUMMARY

Macronutrient calculation for this 2002 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
Choose a Goal   MUSCLE GAIN   MAINTENANCE   GET LEAN
 
PROTEIN
25 - 35%
%
Range in Grams
125 - 175
 
CARBS
40 - 60%
%
Range in Grams
200 - 300
 
FAT
15 - 25%
%
Range in Grams
33 - 56
Based on
Selected Ratio
  Calculated Protein Limit
150 g
  Calculated Carbs Limit
250 g
  Calculated Fat Limit
44 g
Breakfast
385 Calories
  14.34   40.33   21.16
Lunch
317 Calories
  36.43   17.57   10.97
Dinner
559 Calories
  65.43   29.25   19.2
Snack
741 Calories
  77.03   43.3   30.06
TOTAL  
193 g
Above Range
125 - 175
 
130 g
Below Range
200 - 300
 
81 g
Above Range
33 - 56
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 2000-calorie diet meal plan?
Print

Rebecca created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Rebecca chose Almond Milk - 1/2 cup almond milk, Oatmeal - Quaker Oats Old Fashion Oatmeal, Peanut Butter - 2 tbsp, Strawberries - 1/2 cup strawberri. For lunch Rebecca chose Salmon - 1 medium steak, Sweet Potato - 1/2 Sweet Potato, Zucchini - 1 cup sliced. For dinner Rebecca chose Broccoli - 1 cup flowerets, Brown Rice - Long-Grain Brown Rice, Cheese - Cheddar Cheese, Shrimp - 10 medium, Tuna - 1 steak. For snack Rebecca chose Almonds - 1 oz almond, Blueberries - 1/4 cup blueberries, Cottage Cheese - 1 cup (Small Curd), Cucumbers - 1 cup sliced, Fish - Tuna Fish in Water, Peppers - Bell Pepper, Protein Powder - HERBALIFE PROTEIN DRINK MIX, Raspberries - 1/4 cup raspberri, Yogurt - Dannon Light & Fit Greek.

With all the food items consumed during the day using this 2000-calorie meal plan, Rebecca's total caloric consumption added to 2002 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Rebecca for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 2000-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Nov 13th, 2017


Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2002 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 125 - 175 193 Fail
CARBS 200 - 300 130 Fail
FAT 33 - 56 81 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 125 - 175 193 Fail
CARBS 150 - 250 130 Fail
FAT 56 - 78 81 Fail
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 200 - 250 193 Fail
CARBS 50 - 100 130 Fail
FAT 67 - 89 81 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2002 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are High In Potassium.
  • Food items such as mushrooms, peas, potatoes. etc... would potentially add more nutritional value to this 2002 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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Breakfast:
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Name Servings Calories Protein Carbs Total Fat
Almond Milk - 1/2 cup almond milk 1 20 0.75g 0.7g 1.79g
Oatmeal - Quaker Oats Old Fashion Oatmeal 1 150 5g 27g 3g
Peanut Butter - 2 tbsp 1 188 8.03g 6.26g 16.12g
Strawberries - 1/2 cup strawberri 1 27 0.56g 6.37g 0.25g
  Total: 385 14.34g 40.33g 21.16g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Salmon - 1 medium steak 1 243 34.04g 0.7g 10.74g
Sweet Potato - 1/2 Sweet Potato 1 56 1.02g 13.08g 0.03g
Zucchini - 1 cup sliced 1 18 1.37g 3.79g 0.2g
  Total: 317 36.43g 17.57g 10.97g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Broccoli - 1 cup flowerets 1 46 3.07g 5.34g 2.1g
Brown Rice - Long-Grain Brown Rice 0.5 108 2.52g 22.39g 0.88g
Cheese - Cheddar Cheese 1 113 6.97g 0.36g 9.28g
Shrimp - 10 medium 1 64 12.19g 0.55g 1.04g
Tuna - 1 steak 1 228 40.68g 0.61g 5.9g
  Total: 559 65.43g 29.25g 19.2g
Snack:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Almonds - 1 oz almond 1 164 6.03g 5.6g 14.36g
Blueberries - 1/4 cup blueberries 1 21 0.27g 5.25g 0.12g
Cottage Cheese - 1 cup (Small Curd) 1 232 28.1g 6.03g 10.15g
Cucumbers - 1 cup sliced 1 14 0.7g 2.57g 0.19g
Fish - Tuna Fish in Water 1 73 13.38g 0 1.68g
Peppers - Bell Pepper 1 31 1.18g 7.18g 0.36g
Protein Powder - HERBALIFE PROTEIN DRINK MIX 1 110 15g 5g 3g
Raspberries - 1/4 cup raspberri 1 16 0.37g 3.67g 0.2g
Yogurt - Dannon Light & Fit Greek 1 80 12g 8g 0
  Total: 741 77.03g 43.3g 30.06g
  Total: 2002 193.23g 130.45g 81.39g
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Disclaimer:
Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
 COUNTING MACROS: TURN ON
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 2002  Calories from Fat 733
% Daily Value*
Total Fat 81.39g 116%
Saturated Fat 21.82g 99%
Polyunsaturated Fat 17.95g  
Monounsaturated Fat 32.51g
Cholesterol 355mg 134%
Sodium 3432mg 163%
Potassium 0mg  
Total Carbohydrates 130.45g 49%
Dietary Fiber 25.35g 96%
Sugars 35.49g | ABOVE RECOMMENDED LIMIT: 25g 142%
Protein 193.23g
Vitamin A 304%
Vitamin C 574%
Calcium 102%
Iron 101.5%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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