2000 calories diet Menu

An eye on the calories … 2,000 per day is the recommended adult intake. An eye on the calories … 2, 000 per day is the recommended adult intake. Photograph: Peter Dazeley/Getty Images

Related: thinks so. to produce a working week’s approximate 2k-a-day plan. We hope you like lentils:

Monday

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Breakfast: Yoghurt with berries, nuts and seeds (100g Total 0% yoghurt, handful mixed berries, 1 tbsp mixed seeds, 2 sliced brazil nuts).

Lunch: Smoked salmon, low-fat cream cheese and spinach sandwich on soya and linseed bread, with a handful of cherry tomatoes.

Dinner: Sweet potato, spinach and lentil dhal (made with 100g red lentils, and a large sweet potato: makes enough for lunch tomorrow).

Tuesday

Photograph: Getty/Rex

Breakfast: Banana porridge (3 tbsp whole rolled porridge oats, semiskimmed milk, ½ sliced banana, 2 sliced brazil nuts).

Lunch: Sweet potato, spinach and lentil dhal (leftovers).

Dinner: Parma-ham-wrapped salmon (one small fillet, 2 slices ham) with asparagus and 4 tbsp pesto sauce, 80ml creme fraiche, handful new potatoes.

Wednesday

Photograph: Getty/Rex

Breakfast: Scrambled eggs with smoked salmon and avocado on soya and linseed toast.

Lunch: Shop-bought or homemade tomato soup (add a handful of lentils or black-eyed beans or a handful of spinach to boost nutritional value).

Thursday

Photograph: Getty/Rex

Breakfast: Bircher muesli (3 tbsp porridge oats, 1 tbsp raisins, grated apple, apple juice, 2 tbsp natural yoghurt).

Lunch: Wagamama’s Cha Han.

Dinner: Roasted vegetable frittata (1 large onion, 300g cherry tomatoes, 100g spinach, basil, 100g ricotta, 6 eggs: enough for lunch tomorrow) with spinach and rocket salad.