It usually happens that most of the people don’t even realize the number of calories they are consuming per day. Not knowing how to complain about why they are not losing any weight even after reducing the quantity of their food, but what they don’t realize is that though the quantity of the food is important, it is the many calories you are in taking in a way leads to weight gain. Many people seem to quality that matters along with the number of calories in it. Because just one bar of snickers chocolate might seem very little quantity wise, but if we look at the quality it doesn’t have many nutritional values and also has around 480 calories; whereas in the case of a bowl of oatmeal which is very filling in quantity and quality wise and has around 70 calories.
2000 calorie diet should be your aim in order to maintain good health and at the same time lose weight. It is very important to know which maintain a healthy diet. Now it might be a little difficult in the beginning as you don’t know what food has how many calories and the quantity of food you must have. To make this process simpler for you, we have made a list of various food choices for all the food item has how many calories so that you never cross the limit of 2000 calories a day and meals of the day, like a 2000 calorie diet menu with variety of choices so that you will not feel restricted to only one kind of food.
Sample 2000 Calorie Diet Menu for Quick Weight Loss
Breakfast is considered as the most important meal of the day, which is why at any cost you should not skip breakfast.
Have a cup of green tea in the morning before having breakfast. Green tea has less than five calories in it and at the same time has antioxidants that will keep you healthy and away from diseases.
You can add a teaspoon of honey to sweeten the green tea and add some flavor to it.
Oatmeal and fruits
One of the most nutritional and healthy breakfast is oatmeal. There are various recipes to make oatmeal like oatmeal with blueberries or oatmeal with dry fruits or with mango, etc. any seasonal fruit can be used to make oatmeal make it tastier and add some flavour to it.
And as per the calories, a bowl of oatmeal has around 100-150 calories.
A bowl of cereal like cornflakes with milk has around 160-180 calories in it and is very filling due to the presence of milk in it and also has various nutritional value.
Even in cereals, you can add some toppings of fruits like banana, strawberry, etc. and also dry fruits like almonds or cashew nuts.
Instead of a plain omelette, just take any vegetables of your choice, like bell pepper, mushrooms, onions, tomatoes, etc. and add them to the beaten eggs and make a healthy omelette that is full of nutrition.
It contains 120-200 calories in it and is also very filling.
Poha is an Indian breakfast that is made of flattened rice and can be made very easily within 10-15 minutes.
Vegetables such as beans, carrots, bell pepper, tomatoes, potato, etc. are added in it which act as a source of various vitamins. Not only is it easy to make, but it also has the calorie value of just 200-250.
Idly is an Indian breakfast that is full of needed vitamins, iron, and calcium making it a perfect breakfast.
It has as less as 120-150 calories making it much more appealing for people wanting to lose weight but at the same time want to stay healthy.
Roti with Sabji
Roti with Sabji is a typical Indian breakfast, hence easy to make and at the same time, is very filling and full of all the needed proteins and vitamins, carbohydrates, etc. 2 rotis along with a cup of any vegetable curry is the best way to start a day and also has just 300-350 calories.
Along with any of the breakfasts mentioned above, fruits are a must in order to stay healthy and fit throughout the day and to receive required nutrition’s. A few of the fruits that are regularly available and are full of nutritious values are:
A CUP OF GRAPES
If you want to lose weight, the trick is that the amount of food should be less but the number of times you eat has to be more. Therefore, instead of just three meals a day, increase the number to 5-6 small meals that are full of proteins, vitamins, iron, etc. and at the same time stick to the 2000 calorie meal plan.
- One of the easiest mid-morning snacks is a vegetable sandwich which takes around maximum five minutes to make it. It has around 100-125 calories in it.
- Fruits like a banana, grapes, etc. also make great mid-morning snacks as there is no need to prepare Thus, it is time saving and also at the same time healthy. These fruits have around 50-100 calories depending on the fruit you choose. (refer table 1)
According to the 2000 calorie meal plan, for lunch, you should aim to eat food that has around 600 calories in it along with needed proteins and vitamins.
Mentioned below are a few options for lunch so that you don’t have to stick one meal alone. Also, a few meals here are vegetarian meals, keeping in mind that many of the people in our country do not eat meat.
- Roasted Chicken Breast – 140-150 calories
- 1 cup of brown rice – 215- 220 calories
- 1 cup of dal – 150 calories
- ½ cup of vegetable curry – 90-100 calories
To make vegetable curry, firstly onions are sautéed in oil, and then ginger and garlic are added to the sautéed. After putting the required spices add some water and then put all the cut vegetables (carrots, beans, potato, chickpeas, bell pepper, etc.) in it and let it cook
- 2 Rotis – 100 calories
- 1/2 cup of white rice – 120 calories
- 1 cup of vegetable curry – 200 calories
- 1 cup of dal – 150 calories
- 1 vegetable burger – 200 calories
- 1 cup kidney bean salad – 300 calories
- Apple juice – 100 calories
Kidney bean salad
- 2 cans of kidney beans, drained
- ½ onion diced
- 1 stack celery, diced
- ½ cup mayonnaise
- add salt and pepper to taste
- 1 tomato, diced.
- 2 eggs
Boil the eggs and later cut them into small pieces. In a bowl mix all the above-mentioned ingredients and keep it in the fridge for at least 1 hour and then serve it cold.
- Rajma chaawal (red kidney beans with rice) – 430-450 calories
- ½ cup of curd rice – 150 calories
Rajma chaawal Recipe
- 1/2 cup rajma (soaked overnight and drained)
- 3 cups of rice
- ½ tsp. cumin seeds
- ½ tsp. ginger-garlic
- ¼ tsp. asafoetida
- ½ sliced onions
- 1 tbsp. chopped coriander
- ½ tsp. chilli powder
- ¼ tsp. turmeric powder
- ½ cup chopped tomatoes
- Salt to taste
- 1 tbsp. oil
Heat the oil and add cumin seeds and asafoetida and saute it for 2 minutes. Then add ginger garlic, onions and saute on the medium flame. Add turmeric powder, chilli powder, tomatoes coriander, salts and mix the ingredients properly. Add rajma along with 1 cup of water and let it cook. Later add already cooked rice to it and cook for about 2 minutes and then it is ready to be served.
- 1 cup of fish curry – 250 calories
- 1 cup of white rice bowl – 210 calories
- 2 rotis – 100 calories
There is no need to follow the given list strictly without any changes. You can have anything that is similar to the list was given. For example; you don’t need to stick to just chicken or vegetable soup; you can have any soup you like.
- 1 cup of Chicken and bread dumpling soup – 150 calories
- 1 cup of vegetable soup with 1 slice garlic bread – 200 calories
- 1 cup Coffee with 1 oatmeal muffin – 200 calories
- Iced tea with 1 oatmeal muffin – 200 calories
For a 2000 calorie diet plan, it is advisable for the dinner to have 500-600 calorie food. It is not so heavy but at the same time enough to fill your stomach.
- Vegetable paneer wrap – 450 calories
- Plain yogurt – 100- 120 calories
Vegetable Paneer Wrap
- 1 cup of whole wheat flour
- 2 oil
- Water (to make dough)
- Pinch of salt
- 1 cup of paneer
- 2 tbsp. of coriander
- 1 onion, chopped
- 1 green chilli
- 1 Tsp of Ginger and garlic paste
- 1 of garam masala
- 2 of ketchup
- 1 tsp. of cumin seeds
Heat the oil and add cumin seeds and onions and saute it till it turns brown. Add chilli powder; coriander leaves, garam masala, green chilli and mix well. Now add the paneer, and salt for taste and fill it in the wrap.
- Rajma chaawal – 430-450 calories
- 1 cup of milk – 103 calories
- 1 cup of Vegetable fried rice – 300-350 calories
- 1 cup of fruits salad – 130-150 calories
What are you waiting for, go ahead and start the 2000 calorie diet plan and see the result for yourself.