A 2,000 calorie diet is commonly consumed by people of all ages; therefore food labels are based on this level of caloric intake. According to the National Heart Lung and Blood Institute a 2,000 calorie diet is appropriate for maintaining a healthy body weight for the following groups of adults: females aged 19 to 30 who are sedentary or moderately active, females aged 31 to 50 who are moderately active, active females aged 51 or older and sedentary men aged 51 or older.
Using the Food Guide Pyramid
The U.S. Department of Agriculture MyPyramid website contains detailed information on how to use the Food Guide Pyramid and provides individualized meal plans. After entering personal information such as age, gender, height, current weight and activity level, a personalized meal plan is created which includes daily calorie requirements and recommended quantities for food groups grains, vegetables, fruits, milk, meats and beans, oils and extra calories.
Sample 2,000 Calorie Meal Plan
2,000 calorie meal plans may vary slightly depending on individual goals and preferences. An appropriate meal plan for a 2,000 calorie diet according to the U.S. Department of Health and Human Services and U.S. Department of Agriculture includes 2 cups (c) fruits, 2.5 c vegetables, 6 oz. grains, 5.5 oz. lean meat and beans, 3 c milk, 6 tsp. oils and approximately 265 calories from discretionary or extra calories.
Sample Menu Day One
Breakfast: 1 c cold cereal, 1 c low-fat or fat-free milk, one slice of whole grain toast, one egg, 2 tsp. butter or margarine, one small banana and 1 c tomato juice. Snack: 1 c low-fat yogurt. Lunch: burrito including one large whole grain tortilla, 1/2 c lettuce or tomatoes, 2 oz lean ground beef, 1/4 c low-fat refried beans, 1 1/2 oz cheddar cheese and 1/8 of an avocado. Snack: one medium apple. Dinner: 1 c cooked brown rice, 2 2/1 oz grilled salmon, 1 c cooked vegetables, 3 tsp. olive oil and one brownie.
Sample Menu Day Two
Breakfast: 1 c cooked oatmeal made with 1 c low-fat or fat-free milk, one medium orange, one egg and 1 tsp butter or margarine. Snack: one medium apple and 1/2 oz almonds. Lunch: two slices of whole wheat bread, 2 oz canned tuna in water, 2 tsp mayonnaise, 1/2 c lettuce or tomatoes, 1 1/2 oz cheese, 1/2 c raw carrots and 1 c low-fat yogurt. Dinner: 2 oz grilled chicken, 3 tsp. olive oil, 1 c stuffing, 2 c salad greens, 1/2 c raw veggies and 2 Tbsp. salad dressing. Snack: one chocolate chip granola bar.
Sample Menu Day Three
Breakfast: one small whole wheat bagel, 2 Tbsp. cream cheese, 1 c orange juice, 1 c low-fat yogurt. Snack: 1 c grapes and 1 1/2 oz cheese. Lunch: two slices of whole wheat bread, 3 oz deli turkey, 2 tsp. mayonnaise, 1/8 of an avocado and 1 1/2 c tomato juice. Snack: 1/2 oz sesame seeds. Dinner: 1 c cooked couscous, 6 oz tofu, 1 c cooked vegetables, 3 tsp. olive oil and 1 c low-fat milk. Snack: 3 c popcorn with 2 tsp butter.
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