2000 calories meal plan for weight loss

135 grams protein

198 grams carbohydrates

27 grams fat

33 grams fiber

Breakfast: Egg sandwich

1 large egg

1 slice reduced fat cheese

1 whole wheat English muffin

1 tablespoon reduced fat vegetable oil spread

Served with 1 medium grapefruit.

Heat a non-stick skillet and spray with non-stick spray such as Pam. Add egg to pan and cook until almost done. Top with sliced cheese and allow to melt. Place atop toasted English muffin that is topped with a low-fat margarine (optional).

Lunch: Chopped chicken and turkey salad

1 cup romaine lettuce

1 cup iceberg lettuce

1/4 cup bell pepper, chopped

1/2 cup carrots, chopped

1/2 cup red tomato, chopped

2 tablespoon feta cheese, crumbled

2 tablespoon reduced fat Italian dressing

3 ounces grilled chicken breast, chopped

3 ounces grilled turkey breast, chopped

8 ounces cranberry juice cocktail to drink

Dinner: Grilled chicken over pasta with spinach and marinara

3 ounces grilled chicken breast atop

2 cups cooked whole-wheat spaghetti

1/2 cup pasta sauce

2 cups cooked spinach

2 tablespoons mozzarella cheese, part-skim, low-moisture, shredded

DAY 2: 1530 calories

112g protein

202g carb

38g fat

30g fiber

Breakfast: Whole-Grain Treat

2 low-fat whole grain waffles (from frozen or fresh) topped with

1 tablespoon peanut butter

1/2 cup fresh blueberries

1 cup slice banana

Served with 8 oz green tea mixed with 1 teaspoon honey.

Prepare waffles as directed and spread with peanut butter. Top with a combination of blueberries and banana. Served with brewed green tea, mixed with honey.

Lunch: Salad and sandwich

Side salad

1/4 cup green pepper, chopped

1/4 cup crumbled feta cheese

2 tablespoons reduced fat Italian dressing

Sandwich

3 ounces sliced turkey breast

2 slices 100 percent whole wheat bread

1 tablespoon reduced calorie mayonnaise

1 teaspoon/packet mustard

1 slice low-free cheese

2 slices romaine lettuce

Dinner: Grilled and seasoned tilapia

6 oz grilled tilapia (or other mild fish)

1 teaspoon herbs and spices, your choice

1 cup asparagus, steamed

1 large sweet potatoe, baked with skin and topped with:

1 tablespoon low-fat margarine

1 teaspoon brown sugar

8 fluid ounces skim milk

Before broiling or grilling tilapia, sprinkle with selected herbs and spices. Broil or grill until fish is flaky and fork tender-about three minutes per side. Serve with cooked asparagus and a baked, sweet potato topped with low-fat margarine and brown sugar.

DAY 3: 1580 calories

85g protein

243g carbohydrates

30g fat

27g fiber

Breakfast

Whole grain English muffin toasted and topped with 1 tablespoon margarine

6 ounces low-fat, light yogurt

1 orange

Lunch: Stuffed Pita Pocket

1 whole wheat pita pocket filled with:

3 slices lean deli meat