The 7-day 2000 calorie diet plan is a great way to kickstart weight loss. Women need about 1600-2200 calories to maintain their weight, depending on their age, height, weight, and activity level. But if you are sedentary and consume more calories than your body requires, you will gain fat and be at the risk of developing obesity-related diseases. The 2000 calorie diet with 6 wholesome, tasty meals and light exercise helps cut calories, boosts metabolism, and starts melting the fat. And you will not even realize that you are on a diet! Read on to know how to glide through your weight loss journey and have fun while you lose the flab. Let’s begin!
Highlights Of The Article
What Is The 2000 Calorie Diet?
Who Needs To Go On The 2000 Calorie Diet?
What Should You Do Before Starting The Diet?
7-Day 2000 Calorie Diet Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Light Exercise Routine To Burn Calories
Foods To Eat
Foods To Avoid
Dos And Don’ts
What Is The 2000 Calorie Diet?
If you ever went grocery shopping and checked the labels, you might have found a Nutrition Facts Label with “based on a 2000 calorie diet” written on the food. Talking about the 2000 calorie diet in this context, the US FDA has taken it as an example or standard to make the consumer understand how much percentage of each nutrient is present in that food. Depending on your weight, height, age, and activity level, you may need to consume more or less of it.
But in this article, the 2000 calorie diet is a plan that restricts your calorie intake to 2000 calories per day. It’s a starting point for your weight loss, and continuing this diet for a week is recommended before trying a diet plan with lower calories. After one week, you can move on to the 1500 calorie diet and then the 1200 calorie diet to lose weight. But before anything else, let’s find out if the 2000 calorie diet plan is for you.
Who Needs To Go On The 2000 Calorie Diet?
You may need to follow the 2000 calorie diet if you want to lose weight and are
in your teens, overweight, and not active.
in your mid-20s, average height, not active, and have a desk job.
in your 30s, sedentary, overweight, and not fit.
in your 50s, average height, slightly overweight.
in your 60s, average height, and light active.
of average height, active, in your weight range but need to tone up a little or maintain your body weight.
Now you know whether you should follow the 2000 calorie diet plan or not. If you do fall into any of the categories mentioned above, here are a few things you should keep in mind before starting the 2000 calorie diet plan.
What Should You Do Before Starting The Diet?
Here are certain things you must do:
Talk to a dietitian or doctor to find out if it is OK for you to be on a 2000 calorie diet.
Check your weight and get a body composition analysis (BCA) done to check body fat and lean mass percents.
Click pictures from the front, back, and both the sides for comparison after a week.
Write down your goal to complete this one-week diet successfully.
Maintain a day-to-day checklist notepad. Check on the things that you were able to do.
Now, you are all ready. Let us dig right in to see what you should eat on each day of the 2000 calorie diet.
1. 7-Day 2000 Calorie Diet Plan
Day 1
MEALS
WHAT TO EAT
CALORIES
Early Morning
(6:00 – 6:30 a.m.)
2 teaspoons of fenugreek seeds soaked overnight in 1 cup of water
24
Breakfast
(7:00 – 7:30 a.m.)
1 banana + 2 whole boiled eggs + 2 slices of multigrain bread + 1 cup of green tea
414
Mid Morning
(10:00 – 10:30 a.m.)
1 cup of freshly pressed fruit juice + 6 almonds
215
Lunch
(12:30 – 1:00 p.m.)
4 oz grilled chicken breast + blanched carrots, bell peppers, asparagus, broccoli + 2 teaspoons of olive oil, squeeze of lime juice, 1 teaspoon of dijon mustard, 2 teaspoons of yogurt, and 2 teaspoons cheddar cheese + 4 raisins
390
Post-Lunch
(3:00 – 3:30 p.m.)
1 cup of coconut water + 1 medium bowl of grapes
251
Dinner
(6:30 – 7:00 p.m.)
Pan fried 3 oz fish (in olive oil) with cherry tomatoes, blanched baby spinach, 2 cloves of garlic, 1 teaspoon of low-fat cheese, and 1 cup of warm milk before bed
579
How You Will Feel By The End Of Day 1
A new day with a new routine can feel great, or you may resist it. But hey, it’s just 6 more days. By the end of Day 1, your cravings may start creeping back in, or maybe you have not followed the diet chart properly. But that’s OK. If you feel like having a handful of chocolate, have one piece, drink water, and start reading or painting to block the thought of having more food. Get good rest and be prepared for Day 2.
Day 2
MEALS
WHAT TO EAT
CALORIES
Early Morning
(6:00 – 6:30 a.m.)
1 cup of water with 1 teaspoon of apple cider vinegar
1
Breakfast
(7:00 – 7:30 a.m.)
Oatmeal with 1 cup of milk, blueberries, strawberries, 2 dates, sunflower seeds, and 8 almonds + 1 cup of green tea
458
Mid Morning
(10:00 – 10:30 a.m.)
1 cucumber and 1 carrot with lime juice and 1 medium bowl of hummus
490
Lunch
(12:30 – 1:00 p.m.)
Ground turkey cakes with a small bowl of well-cooked brown rice + blanched zucchini, carrot, and bell peppers + 4 raisins
402
Post-Lunch
(3:00 – 3:30 p.m.)
1 apple with 2 tablespoons of peanut butter
210
Dinner
(6:30 – 7:00 p.m.)
Tofu curry with 3 medium-sized flatbread + small bowl of tomato and cucumber salad + 1 piece of dark chocolate + 1 cup of warm milk before bed
487
How You Will Feel By The End Of Day 2
You will slowly start to get the hang of it. As you will also be exercising (mentioned after the Day 7 diet chart), you might feel fatigued. But believe me, it will go away tomorrow. Don’t forget to tick your checklist and create a checklist for tomorrow before going to bed.
Day 3
MEALS
WHAT TO EAT
CALORIES
Early Morning
(6:00 – 6:30 a.m.)
2 teaspoons of fenugreek seeds soaked overnight in 1 cup of water
24
Breakfast
(7:00 – 7:30 a.m.)
½ avocado and 2 poached eggs with 1 teaspoon of ground sunflower seeds and 1 teaspoon of ground melon seeds + ½ cup ricotta cheese with a little salt and pepper + 4 almonds
414
Mid Morning
(10:00 – 10:30 a.m.)
1 pear with 1 cup of ricotta cheese and 3 teaspoons of peanut butter
501
Lunch
(12:30 – 1:00 p.m.)
3 oz grilled fish taco with tabasco sauce and veggies + 1 cup of buttermilk
329
Post-Lunch
(3:00 – 3:30 p.m.)
1 cup of papaya smoothie + 1 cup of unsalted popcorn
244
Dinner
(6:30 – 7:00 p.m.)
Garbanzo bean medium spicy curry + 1 pita bread + thinly sliced carrot and beetroot salad + 1 teaspoon of grated cheese + 1 piece of dark roasted almond chocolate + 1 cup of warm milk before bed
497
How You Will Feel By The End Of Day 3
By the end of Day 3, you would have lost a lot of water weight, and it will show on the weighing scale. This will, of course, bring a smile on your face, and you will be more determined and convinced to follow the diet plan.
Day 4
MEALS
WHAT TO EAT
CALORIES
Early Morning
(6:00 – 6:30 a.m.)
1 cup of warm water with juice of half a lime
5
Breakfast
(7:00 – 7:30 a.m.)
Oats bran, muesli, 2 tablespoons of full-fat yogurt, melon seeds, pomegranate, 1 teaspoon of sunflower butter + 1 cup of green tea
435
Mid Morning
(10:00 – 10:30 a.m.)
1 cup of orange juice + 4 walnut halves
167
Lunch
(12:30 – 1:00 p.m.)
Tofu and brown rice with bell peppers, onion, scallions, garlic, and ginger + shredded coconut and cheddar cheese + 1 cup of buttermilk
402
Post-Lunch
(3:00 – 3:30 p.m.)
1 pear with 1 cup of ricotta cheese and 3 teaspoons of peanut butter
501
Dinner
(6:30 – 7:00 p.m.)
Steak with roasted tomato, broccoli, kale, onion, and garlic + 1 piece of dark chocolate + 1 cup of warm milk with turmeric before bed
471
How You Will Feel By The End Of Day 4
Day 4 will start on a great note because you are happy with your progress. This is a small stepping stone, and you have a long way to go. By the end of the day, you will be satisfied and will mean it when you say “NO” to any junk food, chocolate or alcohol if it is offered to you.
Day 5
MEALS
WHAT TO EAT
CALORIES
Early Morning
(6:00 – 6:30 a.m.)
2 teaspoons of fenugreek seeds soaked overnight in 1 cup of water
24
Breakfast
(7:00 – 7:30 a.m.)
1 brown bread toast with 1 tablespoon of peanut butter + 1 banana + 6 almonds + 2 tablespoons of peanut butter + 1 cup of green tea
403
Mid Morning
(10:00 – 10:30 a.m.)
1 cup of homemade blueberry shake
295
Lunch
(12:30 – 1:00 p.m.)
Tuna salad with lettuce, red cabbage, sweet corn, cucumber, tomato, olive oil, lime juice, mustard, a little honey + 2 tablespoons of mayonnaise + 1 cup of buttermilk
396
Post-Lunch
(3:00 – 3:30 p.m.)
1 cup of avocado smoothie + 1 cup of popcorn
354
Dinner
(6:30 – 7:00 p.m.)
Lentil soup with two medium-sized flatbreads + sauteed cauliflower and spinach + 1 cup of low-fat frozen yogurt with a piece of dark chocolate
408
How You Will Feel By The End Of Day 5
By the end of Day 5, you will start to feel great and be more energetic. You fall into the pattern of waking up and sleeping at the same time. You will also feel hungry at the same time as you did yesterday. And you will love this new routine. You will notice that you sleep better and wake up fresh in the morning. Hold on to all that positivity and glide on to Day 6.
Day 6
MEALS
WHAT TO EAT
CALORIES
Early Morning
(6:00 – 6:30 a.m.)
1 cup of warm water with juice of half a lime
5
Breakfast
(7:00 – 7:30 a.m.)
Omelet with two whole eggs and three egg whites + 6 almonds + ½ avocado + 1 cup of green tea
495
Mid Morning
(10:00 – 10:30 a.m.)
1 medium bowl of cucumber and honeydew melon
124
Lunch
(12:30 – 1:00 p.m.)
Crabcakes, collard greens, and yellow bell peppers tossed in guacamole with a drizzle of olive oil, lime juice, pepper + 1 small piece of brownie
538
Post-Lunch
(3:00 – 3:30 p.m.)
1 cup of black coffee + 2 saltine crackers
425
Dinner
(6:30 – 7:00 p.m.)
Mixed vegetable curry + 2 flatbreads + ½ cup of pan-fried mushroom + half a peach and half a plum in half cup of yogurt
407
How You Will Feel By The End Of Day 6
By the end of Day 6, your body will start melting the fat. You will look slimmer than what you were a week ago, and this will keep you going. And you will eagerly wait for Day 7.
Day 7
MEALS
WHAT TO EAT
CALORIES
Early Morning
(6:00 – 6:30 a.m.)
2 teaspoons of fenugreek seeds soaked overnight in 1 cup of water
24
Breakfast
(7:00 – 7:30 a.m.)
Oatmeal with 1 cup of milk, blueberries, 2 dates, chia seeds + 2 tablespoons of peanut butter + 1 cup of green tea
384
Mid Morning
(10:00 – 10:30 a.m.)
1 cup of freshly pressed watermelon juice + 1 saltine cracker
592
Lunch
(12:30 – 1:00 p.m.)
3 oz grilled salmon with bean sprouts and arugula + 1 cup of buttermilk + 2 dried apricots
433
Post-Lunch
(3:00 – 3:30 p.m.)
10 baked apple slices with 2 teaspoons of peanut butter and cinnamon
378
Dinner
(6:30 – 7:00 p.m.)
Homemade bone broth with different veggies + 1 medium piece of brownie + 1 glass of milk with a pinch of turmeric before bed
488
How You Will Feel By The End Of Day 7
The last of this diet calls for a celebration, and hence the brownie. But do not go overboard with it. Drinking milk after having the brownie will keep your cravings at bay. A sense of accomplishment and a good shot of serotonin will encourage you to continue this diet for one more week. If you feel that way, great! Go for it. But I would suggest going on a 1500 calorie diet and following a good exercise plan to melt the fat away.
Talking about exercise, here’s a light and fun exercise routine that you must follow for all the 7 days. You may take rest in between these exercises, but make sure to complete the sets. Remember to warm up and cool off before and after exercising respectively.
Light Exercise Routine To Burn Calories
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All you need is to set aside at least 20 minutes every day, wear comfortable clothes and trainers, and you are all set. I guarantee you will start noticing a difference in your mood and productivity if you do these exercises.
Head tilt – 1 set of 10 reps
Neck rotations – 1 set of 10 reps
Shoulder rotations – 1 set of 10 reps
Arm circles – 1 set of 10 reps
Wrist rotations – 1 set of 10 reps
Waist rotations – 1 set of 10 reps
Ankle rotation – 1 set of 10 reps
Side lunge – 1 set of 10 reps
Standing touch toes – 1 set of 10 reps
Standing side crunch – 1 set of 10 reps
Spot jogging – 3 minutes
REST – 10 seconds
Jumping jacks – 2 sets of 25 reps
Lunges – 2 sets of 10 reps
Rope jumping – 3 sets of 50 reps
REST – 10 seconds
Incline push-up – 2 sets of 10 reps
Leg raises – 2 sets of 10 reps
REST – 10 seconds
Scissor legs – 2 sets of 10 reps
Bicycle crunches – 2 sets of 10 reps
Crunches – 2 sets of 10 reps
REST – 10 seconds
Russian twist – 2 sets of 10 reps
Plank – 30-45 seconds
Cool off – Stretch your arms, sides, legs, back, calves, and neck.
On the first two days, you may feel tired and fatigued, but on the rest of the days, you will start to feel great, be active, and enjoy working out. However, you have to be very careful about not getting swayed away from your diet. Here’s a list of foods that you can eat.
Foods To Eat
Veggies – Bottle gourd, eggplant, okra, broccoli, bell pepper, carrot, beetroot, radish, kale, spinach, cabbage, Chinese cabbage, banana flower, ridge gourd, squash, bitter gourd, and pumpkin.
Herbs And Spices – Black pepper, white pepper, cinnamon, cardamom, clove, ginger, garlic, dried red chili, cayenne pepper, star anise, mace, nutmeg, saffron, cumin seeds, fenugreek seeds, coriander seeds, cilantro, rosemary, dill, fennel, oregano, and basil.
Foods To Avoid
Fruits – Overripe mango and jackfruit.
Protein – Chicken with skin, pork, sausage, salami, and red meat with fat.
Dairy – Low-fat milk, low-fat yogurt, and full-fat frozen yogurt.
Fats And Oils – Vegetable oil, canola oil, animal fat, and dalda.
Nuts And Seeds – Cashew nuts, dried coconut, and any nuts and seeds in excess.
Now you have a good idea about what you should be eating, how much, and at what time to optimize your weight loss. But there are a few things that you should keep in mind. Take a look at the Dos and Don’ts section.
Dos And Don’ts
DOS
DON’TS
Always drink 1-2 cups of water as soon as you wake up.
Do not drink soda, energy drinks, and packaged fruit juices.
Eat in a small plate to avoid overeating.
Don’t starve for long hours to lose weight.
Eat every 2-3 hours to keep your metabolism active.
Do not eat too frequently. If you feel hungry, drink water or a cup of green tea.
Toss out all the junk food from your kitchen and restock it with healthy organic food.
Don’t munch on junk when you are out with friends.
Get good sleep, rest, read books, and stay stress-free.
Don’t be in a hurry to lose weight unless you have an upcoming event. Slow weight loss is the best and sustainable method.
This brings us to a close. Kudos to you for deciding to lose weight to live a fit and active life. In fact, you will be surprised by how much you get in return when you take care of your body. Start with the 2000 calorie diet plan and then move on to a customized diet and exercise plan after consulting your dietitian or doctor. Have a great day!
Expert’s Answers For Readers’ Questions
Will I gain weight by consuming 2000 calories a day?
If you are underweight, yes, consuming 2000 calories will help you gain weight. However, the 2000 calorie diet plan mentioned here in the article is for weight loss. You have to tweak the diet and exclude the weight loss promoting foods from it and include strength training in your exercise routine.
How much protein do you need for the 2000 calorie diet?
You need 50-175 grams of protein for the 2000 calorie diet.
How many carbs in the 2000 calorie diet?
You should get 200-300 grams of carbs in the 2000 calorie diet.
What is the recommended range of daily fat consumption for an individual on the 2000 calorie diet?
You should get 40-60 grams of fat in the 2000 calorie diet.
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