So 1 gram of protein contains 4 calories, just like 1 gram of carbs, but 1 gram of fat contains as many as 9 calories (7). You need to drink a minimum of 2 litres of water daily, plus you can have decaffeinated and calorie free beverages. Reasons Why You Should Skip The Trip To Your Favorite Fast Food Restaurant, Benefits Of Eating Hot Peppers: Here’s Why Adding Some Kick To Your Meals Is Beneficial To Your Health. Other breakfast ideas for a 2,000-calorie diet: Aim to keep snacks around 150 to 200 calories. A 2,000-calorie diet meets the needs of most adults. To estimate how many calories you need each day to stay at the weight you are right now, multiply your current weight by 12.2. Handcrafted with ❤️ by The Conscious Gut team. The aim for each day was 2000 calories, each meal is not more than 100 calories over or under 2000 calories. Those who are not new to bodybuilding know that there are two phases to bodybuilding: bulking and cutting. EatingWell may receive compensation for some links to products and services on this website. Save my name, email, and website in this browser for the next time I comment. Free 2000 Calorie Diet Meal Plan for 7 days, Sample 2000 Calorie Meal Plan, 2000 Calorie Diet Menu, 2000 Calorie Menu. If it is a diet that bodybuilders follow when growing their muscle mass, then you are not wrong. Why 2,000 calories … To save time in the morning, prep the Blueberry-Banana Overnight Oatsto have as grab-and-go breakfasts on Days 1 and 6. Planning and preparing your meals makes it easier to eat a healthy, balanced diet. Try some of these great lunch ideas for work. 2000 calorie low carb meal plan. The calculation is just a suggested starting point. To lose 1 pound/week: 2,280 calories – 500 calories = 1,780 calories3. These numbers show that a 2000-calorie meal plan bodybuilding can offer you a healthy weight loss pace, or weight maintenance. Salad And Water Diet: Does This Weight Loss Cliche Combination Work? To maintain your current weight: 190 lbs. This dietary component is a must-eat if you want to successfully get rid of fat that’s been accumulating in your ‘trouble areas’ over the years. So, make sure that your meals include the following foods: One of the richest animal sources of protein are eggs. When you're trying to eat better or lose weight, sometimes you just want someone to tell you what to eat. The best gauge for whether you're at the right level is how satisfied you feel (you shouldn't be hungry all day!) Although some people believe that oils are the weight loss antagonist, not all oils are bad for you. This plan is designed to make sure you are consistently eating an average of 2000 calories per day. Tasty Keto Taco Stuffed Peppers. It is relatively rich in calories and, like sugary drinks, offers you almost no vital nutrients. This article tells you everything you need to know about 2,000-calorie diets, including foods to include and avoid, as well as a sample meal plan. 2,000-calorie diets are considered standard for most adults, as this number is considered adequate to meet most people’s energy and nutrient needs. Just how many calories you need in a day varies with your gender, age, weight and activity level, with the most common number being 2,000 calories. Heal your Gut naturally. If you want to lose weight, gain weight or build up strength, 70% of it comes from the kitchen. Lean meats, poultry, and fish are packed with protein, providing for proper muscle growth and repair. 1 pound (0.45kg) of fat equals approximately 3500 calories (12). 2,000-Calorie Meal Plan for a Healthy Gut Emily Lachtrupp, M.S., R.D., C.D. Looking for more? That is why you should reduce your intake of saturated to less than 10% of your overall caloric intake, eliminate artificial trans fats completely, and replace them with healthy ones (13). For healthy weight loss, we don't advise losing more than 2 pounds per week. Because it's the most common, the FDA uses 2,000 calories as a base to determine daily values of various nutrients (that's why 2,000 calories is also the reference number used on the Nutrition Facts Panel on packaged foods). 2000 Calorie Mediterranean Meal Plan. That is why all bodybuilding diets offer you plenty of protein. The Conscious Gut helps people with gut troubles and digestive disorders overcome their symptoms and heal their illness at the root combining the latest research, nutrition and supplements with bringing the body and nervous system back into a state where it can actually heal. Have you been trying to gain that lean muscle and get that beefed up look in the gym? Give this healthy day of eating a try and don't miss our other healthy 2,000-calories meal plans, like this Mediterranean-style meal plan or this healthy meal plan for diabetes. Offers may be subject to change without notice. During the bulking phase you pack on muscles exercising intensely and increasing caloric intake, and during the second phase, you maintain your muscle mass and burn fat through a caloric deficit. and, if weight loss is a goal, whether you're actually losing weight. Create a custom 2000 calorie diet plan with 1 click. 3/4 cup Strawberry-Mango Nice Cream (70 calories), Daily Total: 2,010 calories, 75 g protein, 169 g carbohydrates, 38 g fiber, 122 g fat, 2,054 mg sodium, https://www.eatingwell.com/article/291148/the-best-diet-for-hashimotos-disease/attachment/2008302/. 1/18/2020. Now, an individual daily caloric requirement varies depending on such factors as age, sex, weight, height, body composition, activity level, and others, but an average adult man requires 2,500 calories a day to maintain weight, while for an average adult woman this number is 2,000 calories (11). Another great animal source of protein, dairy, can also offer you a great plethora of other vital nutrients, including such vitamins and minerals as calcium, magnesium, phosphorus, potassium, vitamin D, and others (8). As you know, there are two types of fats: healthy and unhealthy. Snack- 1 serving of peppered cottage cheese. Aim for dinner to be between 550 and 650 calories. nut butter mixed with a pinch of cinnamon (98 calories). That is why it is recommended that you reduce your consumption of sugary foods and drinks, and if possible, ban added sugars completely. Browse these healthy dinners recipes to find some you want to try. An indispensable part of a vegan diet, beans and legumes are two of the richest plant-based sources of protein. Here's what a sample day looks like at 2,000 calories. A 2000-calorie meal plan bodybuilding is a perfect option for the cutting phase, since it is well-balanced, provides you with plenty of proteins, which are necessary for your gained muscles, and creates a caloric deficit that can help you gradually burn fat. See what a day's worth of food looks like on a 2,000-calorie diet. First served on the tables of the Southern elites, macaroni and cheese has become one of America’s most beloved dishes. In such a way, your body runs out of calories from the food and uses stored fat as an energy source, which leads to weight loss. Sweets, sugary drinks such as sodas, energy drinks, and store juices are filled with empty calories, providing you with little to no essential nutrients. If you want to slim down, you need to decrease your caloric intake and increase your levels of physical activity, so that you would burn more energy than you get from food (4, 10). They are not only filled to the brim with that muscle-building essential but also contain a great variety of other vital nutrients, including healthy fats, vitamins, and minerals (6). The 2000 plan can be considered our LARGE meal plan. Make the Meal-Prep Vegan Moroccan Lettuce Wrapsto have for lunch on Days 2 through 5. Now, back to calories. Virginia AG authorizes probe of statue-removal contract. Luckily, a 2000-calorie meal plan bodybuilding is a balanced nutritional plan that can provide you with all the necessary nutrients, while helping you lose fat and preserve your muscle mass. Besides fatty fish, make sure to include the following healthy fat-rich foods into your diet: Nuts and seeds are like small nutrient bombs. No Comments July 3, 2020. Here are the foods that you should eat when following a 2000-calorie meal plan bodybuilding: Protein is an essential component that ensures the proper functioning of your body. During the first phase, bodybuilders are expected to regularly lift weights to grow as much muscle mass as possible. However, remember, that before starting to follow any new nutritional plan, it is important that you consult a healthcare professional. Try these light yet lovely recipe ideas, all coming in at 200 calories or less. So, if your goal is a healthy and strong body, then read on to find out more about a 2000-calorie diet plan for men and women. They are filled to the brim with fiber, vitamins and minerals, and are relatively low in calories, which makes them a perfect weight loss diet option. If you want to lose weight rather than maintain a healthy weight, that number will change. Aim to make lunch 450 to 500 calories. Copyright © 2021. In combination with other healthy habits, proper nutrition helps not only support your overall well... What Foods Do Not Contain Sugar? Facebook; Prev Article Next Article . Start by estimating your daily calorie goal and see what you get on a well-balanced 2,000-calorie-a-day diet (or check out the 1,200 and 1,500 calorie versions). This 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied so you can lose a healthy 1 to 2 pounds per week. Try these easy snack ideas. 1 medium apple, sliced (95 calories)1 Tbsp. Besides that, they are filled with vital micronutrients. 2000 Calorie Keto Meal Plan . Select one item from each food list starting on page 2 to make a balanced meal or snack. If you want to stay healthy and reach your body goals, you will have to keep away from alcohol. 2000 CALORIE MEAL PLAN MEAL 1 Calories Protein Carbs Fat 1 SCOOP (30G) WHEY ISOLATE 60G OATS (DRY) 8 MEDIUM STRAWBERRIES 111 227 31 28 8 0 0 40 8 0 4 0 TOTAL: 369 36g 48g 4g MEAL 2 Calories Protein Carbs Fat 1 CANNED TUNA 70G WHOLE WHEAT PASTA (DRY) 1 TABLESPOON OLIVE OIL 129 244 120 30 10 0 0 52 0 1 1 15 TOTAL: 493 40g 52g 17g But those times have passed, and nowadays, society drools over fit and healthy. No Sugar Diet Food List To Keep Your Carb Intake Reined In, Cutting Diet Plan: Lose Body Fat And Maximize Your Lean Mass In No Time, Raw Vegan Meal Plan: Breaking It Down Into Easy Steps, 3200 Calorie Diet: A Well-Rounded Approach To Bulking. Click on any plan to view the details of that plan. 2000 Calorie Diet plan For Weight Gain. The 2000-calorie diet is a plan that restricts your calorie intake to 2000 calories per day. 2000 calories a day diet. SUMMARY A 2,000-calorie diet should consist of whole, unprocessed foods and be rich in fruits, vegetables, protein, whole grains, and healthy fats. Enjoy a (naturally) sweet treat to end the day, like this easy "nice" cream made from frozen fruit. Here are the foods that you should cut back on when following a 2000-calorie meal plan for bodybuilding: It is general knowledge that eating too many foods with added sugars is bad for your health. Make sure that your menu is not short of chicken breast, salmon, cod, shrimp, sirloin steak, pork tenderloin, ground beef, venison and others, when you follow a 2000 calorie meal plan bodybuilding.