Lose weight, eat well, and feel great with this easy-to-follow weight-loss diet plan. This straightforward 2,000-calorie meal plan is designed to keep you energized and satisfied, helping you lose a healthy 1 to 2 pounds per week. Featuring the best foods for weight loss, the high-protein, high-fiber foods in this plan will help you stay full longer.
If you’re just starting out with weight loss, a 2,000-calorie level is a great place to begin. As you get comfortable, you can gradually reduce your calorie intake (try 100 calories at a time) to achieve closer to a 2-pound weight loss per week.
Daily Calorie Totals and Swaps
The calorie totals are listed next to each meal, so you can easily swap items in and out as you see fit. Combine this healthy meal plan with daily exercise, and you’re on track to lose 1 to 2 pounds per week, the healthy way! Looking for a different calorie level? Check out this same meal plan at 1,500 and 1,200 calories.
Creating Meal Plans
Registered dietitians create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters based on the health condition and/or lifestyle goal it targets and is analyzed for accuracy using the nutrition database, ESHA Food Processor. Since nutritional needs vary from person to person, use these plans as inspiration and adjust as needed.
Meal Prep Tips for Your Week
- Baked Banana-Nut Oatmeal Cups: Make a batch to have for breakfast on Days 1 through 3. Freeze any leftovers.
- Chipotle-Lime Cauliflower Taco Bowls: Prepare a batch to have for lunch on Days 2 through 5.
- Hard Boil 4 Eggs: Keep these ready for snacks on Days 2, 4, 5, and 6.
- Store your food in airtight glass containers to keep it fresh throughout the week.
Day 1
Breakfast (421 calories)
- 2 servings Baked Banana-Nut Oatmeal Cups
- 2 clementines
A.M. Snack (286 calories)
- 1 medium apple, sliced
- 2 Tbsp. peanut butter
Lunch (440 calories)
- 1 serving Veggie & Hummus Sandwich
- 1 oz. Cheddar cheese
P.M. Snack (260 calories)
- 1 medium banana
- 20 roasted unsalted almonds
Dinner (592 calories)
- 1 serving Sheet-Pan Chicken Fajita Bowls with 1 cup cooked brown rice
Daily Totals: 1,999 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium
Day 2
Breakfast (421 calories)
- 2 servings Baked Banana-Nut Oatmeal Cups
- 2 clementines
A.M. Snack (249 calories)
- 1 1/2 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (439 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
- 1 medium apple
P.M. Snack (259 calories)
- 1 medium banana
- 20 roasted unsalted almonds
Dinner (618 calories)
- 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
- 2 servings Oven Baked Sweet Potato Fries
Daily Totals: 1,986 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium
Day 3
Breakfast (421 calories)
- 2 servings Baked Banana-Nut Oatmeal Cups
- 2 clementines
A.M. Snack (269 calories)
- 20 roasted unsalted almonds
- 1 oz. Cheddar cheese
Lunch (439 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
- 1 medium apple
P.M. Snack (296 calories)
- 1 medium banana
- 2 Tbsp. peanut butter
Dinner (550 calories)
- 1 serving Easy Salmon Cakes over 2 cups baby spinach
- 1 (4-inch) piece whole-wheat baguette
Daily Totals: 1,975 calories, 88 g protein, 245 g carbohydrate, 43 g fiber, 83 g fat, 2,189 mg sodium
Day 4
Breakfast (393 calories)
- 1 serving Muesli with Raspberries
- 1 medium banana
A.M. Snack (249 calories)
- 1 hard-boiled egg
- 1.5 oz. Cheddar cheese
Lunch (344 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. peanut butter
Dinner (521 calories)
- 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce
Evening Snack (188 calories)
- 1/2 cup raspberries
- 1 oz. dark chocolate
Daily Totals: 2,000 calories, 87 g protein, 227 g carbohydrate, 52 g fiber, 92 g fat, 1,563 mg sodium
Day 5
Breakfast (382 calories)
- 1 serving Muesli with Raspberries
- 1 medium apple
A.M. Snack (249 calories)
- 1 1/2 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (460 calories)
- 1 serving Chipotle-Lime Cauliflower Taco Bowls
- 15 roasted unsalted almonds
P.M. Snack (315 calories)
- 1 medium banana
- 2 Tbsp. peanut butter
Dinner (617 calories)
- 1 serving Spinach Ravioli with Artichokes & Olives
- 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette
Daily Totals: 2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium
Day 6
Breakfast (393 calories)
- 1 serving Muesli with Raspberries
- 1 medium banana
A.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. peanut butter
Lunch (549 calories)
- 1 serving Veggie & Hummus Sandwich
- 2 clementines
- 20 roasted unsalted almonds
P.M. Snack (192 calories)
- 1 hard-boiled egg
- 1 oz. Cheddar cheese
Dinner (585 calories)
- 1 serving Curried Sweet Potato & Peanut Soup
- 1 (4-in.) slice whole-wheat baguette
Daily Totals: 2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium
Day 7
Breakfast (390 calories)
- 1 serving “Egg in a Hole” Peppers with Avocado Salsa
- 1 medium banana
A.M. Snack (249 calories)
- 1 medium apple
- 20 roasted unsalted almonds
Lunch (345 calories)
- 1 serving Curried Sweet Potato & Peanut Soup
P.M. Snack (70 calories)
- 2 clementines
Dinner (719 calories)
- 1 1/2 servings Spinach & Artichoke Dip Pasta
- 2 cups mixed greens topped with 2 Tbsp. Balsamic Vinaigrette
Evening Snack (220 calories)
- 1 cup raspberries
- 1 oz. dark chocolate
Daily Totals: 1,993 calories, 66 g protein, 250 g carbohydrate, 51 g fiber, 91 g fat, 2,231 mg sodium
This 7-day weight loss diet plan offers a simple, nutritious, and satisfying way to help you achieve your fitness goals. Stick to this meal plan, stay active, and you’ll be on your way to a healthier, more vibrant you!
