A 2,000-calorie diet is a reference level used on food labels and in dietary guidelines. Lacto-ovo vegetarians do not eat meat; however they typically consume milk, milk products and eggs. Meal plans that contain 2,000 calories are easily altered to fit a lacto-ovo vegetarian menu.
Significance
According to the National Heart Lung and Blood Institute, the following groups of individuals require about 2,000 calories per day to maintain their current body weight: sedentary and moderately active women ages 19 to 30, moderately active women ages 31 to 50, active women over 50 and sedentary men over 50. Individual calorie requirements may vary, as these are simply guidelines.
Diet Composition
The U.S. Department of Agriculture Dietary Guidelines for Americans 2005 recommend a healthy diet composition for both vegetarian and nonvegetarian meal plans. This recommendation includes 20 to 35 percent of daily calories from fat, with less than 10 percent from saturated fat, 45 to 65 percent from carbohydrates and 10 to 35 percent from protein. When following a 2,000-calorie diet, this is equivalent to 44 to 78 g of total fat, less than 23 g of saturated fat, 225 to 325 g of carbohydrates and 50 to 175 g of protein per day.
Weight Loss
Vegetarians tend to weigh less than nonvegetarians. This may be due in part to the elimination of high-fat meats from the diet. If you're currently following a 2,000-calorie diet for weight maintenance and want to lose weight, reduce your daily calorie intake by about 500 each day to achieve a gradual weight loss. Switching from a nonvegetarian diet to a lacto-ovo vegetarian meal plan can potentially help with weight loss.
Concerns
Since lacto-ovo vegetarian diets lack meat products, nutrient deficiencies can occur if the diet is not properly planned. The Dietary Guidelines for Americans 2005 notes that important nutrients for lacto-ovo vegetarians include protein, iron and vitamin B12.
Sample Meal Plan
A 2,000-calorie lacto-ovo vegetarian sample meal plan includes 3 cups of milk or milk products, 5.5 oz. of legumes, eggs, nuts or seeds, 3 oz. of whole grains, 3 oz. of other grains, 2.5 cups of vegetables, 2 cups of fruits, 27 g of oils and 267 extra calories each day.
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