Losing weight requires you to create a negative calorie balance, meaning you must burn more calories than you eat. A 2,000-calorie diet can help very active adult women and most men lose between ½ and 1 lb. per week. Some very active men might be able to lose weight even faster on a 2,000-calorie diet plan.
Strategies
A 2,000-calorie plan provides enough calories for three hearty, 500-calorie meals and two 250-calorie snacks. Spreading your calories out over the course of the day helps keep you from overeating at any one sitting and provides you with a steady flow of nutrition and energy. Stick to healthy foods that pull from all the major food groups to ensure you consume a balanced diet as you lose weight.
Breakfast Options
Eating a healthy breakfast may help you make better nutritional choices all day. It provides energy for your morning and can help prevent overeating at lunchtime or doughnut-grazing in the break room. For 500 calories, you could scramble one egg with two egg whites to have with a toasted whole-wheat English muffin, 1 tbsp. of peanut butter, a small apple and an 8-oz. glass of skim milk. Another option is 1/2 cup of quick cooking oats cooked in 1 cup of milk and topped with a sliced banana and 1 oz. toasted almonds. A serving of high-fiber cereal, containing about 200 calories per serving, with 1 cup of blueberries, 2 tbsp. chopped walnuts and 1 cup soy milk is a quick alternative.
Lunches
For 500-calories, enjoy a tuna salad made with 4 oz. water-packed tuna mixed with chopped celery and bell pepper, along with 1 tbsp. low-fat mayonnaise. Have it on two slices of whole-grain bread with two slices of tomato. A cup of broth-based soup, such as minestrone or chicken noodle, rounds out the meal. A 500-calorie lunch might also consist of 3 oz. of grilled, chopped chicken breast mixed with 1/4 cup non-fat Greek yogurt, curry powder, 1/2 cup sliced grapes and chopped celery. Serve on a bed of lettuce with seven woven wheat crackers and an orange.
Dinners
A simple stir fry made with 1/4 lb. top round steak, 1 cup broccoli and soy sauce served over 1/2 cup brown rice contains about 500 calories. Other options include a burger made from 4 oz. of extra lean ground turkey on a whole-wheat roll with mustard, tomato and a slice of avocado alongside a medium baked potato or 1 cup of quinoa mixed with 1/2 cup black beans, 1/4 cup salsa, chopped bell peppers and red onion with 4 oz. of broiled tilapia.
Snacks
Easy 250-calorie snacks might include 1 cup low-fat cottage cheese mixed with 2 tbsp. raisins or 1/2 oz. of diced cashews, 2 rye crisp breads with 2 oz. of deli turkey with a wedge of low-calorie creamy cheese and a cup of sliced kiwi or a corn tortilla with 1/2 cup fat-free refried beans and 1/2 oz. melted cheddar. Healthy and portable snack options that can be measured to make up 250-calories include yogurt and fruit, low-fat cheese and crackers and trail mix.
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