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2000-Calorie Diet Plans

A 2003-Calorie Diet plan created by Meghan
2000-Calorie Diet
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Meal Plans by:

Meghan
(Female)
Colorado, United States
Total Calories: 2003
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2003 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 2003-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 - Beverages
 
Nutrition Facts - Breads & Cereals
 
Nutrition Facts - Cheese, Milk & Dairy
 
Nutrition Facts - Fish & Seafood
 
Nutrition Facts - Fruit
 
Nutrition Facts - Meat
 
Nutrition Facts - Salads
 
Nutrition Facts - Snacks
 
Nutrition Facts - Vegetables
 
   
What's in this meal?
Total fat in this plan:
40 g - INF%
Total saturated fat in this plan:
10 g - INF%
Total trans fat in this plan:
0 g - NAN%
Total cholesterol in this plan:
323 mg - INF%
Total sodium in this plan:
1688 mg - INF%
Total carbohydrates in this plan:
260 g - INF%
Total dietary fiber in this plan:
23 g - INF%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in the meal plan exceeds the limit.    Cholesterol Cholesterol in the meal plan exceeds the limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in the meal plan exceeds the 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 meets the minimum recommended

MACRONUTRIENT SUMMARY
Macronutrient calculation for this 2003 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 - 301
 
FAT
15 - 25%
%
Range in Grams
33 - 56
Based on
Selected Ratio		   Calculated Protein Limit
150 g		   Calculated Carbs Limit
251 g		   Calculated Fat Limit
45 g
Breakfast
640 Calories
  27.15   129.47   6.66
Lunch
195 Calories
  32.25   2.32   5.6
Dinner
431 Calories
  55.43   26.74   10.04
Snack
737 Calories
  48.03   101.7   17.49
TOTAL  
163 g
Within Range
125 - 175
 
260 g
Within Range
200 - 301
 
40 g
Within 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

Meghan created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Meghan chose Oatmeal - homemade pancakes, Salads - Tropical Fruit Salad, Tea - homemade green tea with lemon and honey, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For lunch Meghan chose Fish - Pink Salmon, Salads - Lettuce Salad with Assorted Vegetables, Water - 1 cup (8 fl oz) water, Water - 16 fl oz Bottled Water. For dinner Meghan chose Chicken - 1 Roasted Breast, Potatoes - Boiled, Water - 16 fl oz Bottled Water. For snack Meghan chose Drink Mixes - iso 100 hydrolized dymatize nutrition, Pears - 1 medium pear, Sandwiches - Peanut Butter and Jelly Sandwich, Water - 16 fl oz Bottled Water, Yogurt - Vanilla.

With all the food items consumed during the day using this 2000-calorie meal plan, Meghan's total caloric consumption added to 2003 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Meghan 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 21st, 2023

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 2003 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 - 175 163 Pass
CARBS 200 - 301 260 Pass
FAT 33 - 56 40 Pass
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 - 175 163 Pass
CARBS 150 - 251 260 Fail
FAT 56 - 78 40 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 - 251 163 Fail
CARBS 50 - 100 260 Fail
FAT 67 - 89 40 Fail

Healthy Meal Plans
Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2003 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 Omega 3 Fatty Acid Rich Foods.
  • Food items such as salmon, lake trout, mackerel. etc... would potentially add more nutritional value to this 2003 calories meal plan.
  • However, this meal plan does contain food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols 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
Oatmeal - homemade pancakes 1 351 26g 53g 6.4g
Salads - Tropical Fruit Salad 1 221 1.05g 57.47g 0.26g
Tea - homemade green tea with lemon and honey 1 68 0.1g 19g 0
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 640 27.15g 129.47g 6.66g
Lunch:
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Name Servings Calories Protein Carbs Total Fat
Fish - Pink Salmon 1 184 31.7g 0 5.49g
Salads - Lettuce Salad with Assorted Vegetables 1 11 0.55g 2.32g 0.11g
Water - 1 cup (8 fl oz) water 1 0 0 0 0
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 195 32.25g 2.32g 5.6g
Dinner:
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Name Servings Calories Protein Carbs Total Fat
Chicken - 1 Roasted Breast 1 284 53.35g 0 6.14g
Potatoes - Boiled 1 147 2.08g 26.74g 3.9g
Water - 16 fl oz Bottled Water 1 0 0 0 0
  Total: 431 55.43g 26.74g 10.04g
Snack:
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Name Servings Calories Protein Carbs Total Fat
Drink Mixes - iso 100 hydrolized dymatize nutrition 1 106 25g 0 0
Pears - 1 medium pear 1 96 0.63g 25.66g 0.2g
Sandwiches - Peanut Butter and Jelly Sandwich 1 327 10.32g 42.23g 14.23g
Water - 16 fl oz Bottled Water 1 0 0 0 0
Yogurt - Vanilla 1 208 12.08g 33.81g 3.06g
  Total: 737 48.03g 101.7g 17.49g
  Total: 2003 162.86g 260.23g 39.79g
Rate this Meal Plan:

Rated By: 37
Rating: 3
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 2003  Calories from Fat 358
% Daily Value*
Total Fat 39.79g INF%
Saturated Fat 10.17g INF%
Polyunsaturated Fat 10.59g  
Monounsaturated Fat 14.33g
Cholesterol 323mg INF%
Sodium 1688mg INF%
Potassium 0mg  
Total Carbohydrates 260.23g INF%
Dietary Fiber 23.4g INF%
Sugars 99.95g | ABOVE RECOMMENDED LIMIT: 25g‏ 400%
Protein 162.86g
Vitamin A 69%
Vitamin C 145%
Calcium 124%
Iron 60%
*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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