2000 calorie full week meal plan

This is an example of a 2000 Calorie full week meal plan that I issued to a client as part of my Accountability Eating Plan.

2000 Calorie full week meal plan

MONDAY

• Breakfast: One  tall glass  (8 to 12 ounces) Smoothie – (Recipes Below)

Snack #1:  2 teaspoons peanut butter, raw vegetables (as much as you want)

• Lunch:  Turkey or roast  beef sandwich on whole-grain bread, 1 cup 1% or fat-free milk, 1 apple

Snack #2:  1 ounce almonds, 11⁄2    cups berries

• Dinner: Zesty Italian Chicken

Snack #3:  8 to 12 ounces Smoothie

TUESDAY

• Breakfast: Spanish Omelet – (recipe below)

Snack #1:  2 teaspoons peanut butter, 1 bowl oatmeal or high-fiber cereal

• Lunch:  Tropical Tuna Sandwich

Snack #2:  3 slices deli turkey, 1 large orange

• Dinner: 1 dinner menu item.

Snack #3 8 to 12 ounce Smoothie

WEDNESDAY

• Breakfast: One  tall glass  (8 to 12 ounces) Smoothie

Snack #1:  1 ounce almonds, 1 ounce raisins

• Lunch:  Chicken Caesar Wrap

Snack #2:  1 stick of string cheese, raw vegetables (eat as much as you want)

• Dinner: Chicken Quesadillas

Snack #3:  8 to 12 ounces Key Lime Smoothie

THURSDAY

• Breakfast: 1 slice whole-grain bread with 1 tablespoon peanut butter, 1 medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cup  berries

Snack #1:  8 ounces low-fat yogurt, 1 can low-sodium V8 juice

• Lunch:  BLT

Snack #2:  3 slices deli roast beef, 1 large orange

• Dinner: 1 Dinner item

Snack #3:  2 teaspoons peanut butter, 1 cup low-fat ice cream

FRIDAY

• Breakfast: One tall glass (8 to 12 ounces) Smoothie

Snack #1:  1 ounce almonds, 4 ounces cantaloupe

• Lunch:  Tropical Tuna sandwich – recipe below

Snack #2:  3 slices deli roast beef, 1 large orange

• Dinner: 1 Dinner item- Make enough for lunch tomorrow

Snack #3:  8 to 12 ounces Smoothie

SATURDAY

• Breakfast: One  tall glass  (8 to 12 ounces) Smoothie

Snack #1:  1 bowl high-fiber cereal, 1 cup low-fat  yogurt

• Lunch:  Left over dinner

Snack #2:  2 teaspoons peanut butter, 1 or 2 slices whole-grain bread

• Dinner: Cilantro Burrito

Snack #3:  8 to 12 ounces Smoothie

SUNDAY – FREE DAY – EAT WHATEVER AND AS MUCH AS YOU WANT

2000 Calorie full week meal plan

Smoothie Recipes:

Default Directions: Blend liquid + protein powder for 15 seconds; add other ingredients, blend for 30 seconds.

·     Strawberry Banana Smoothie:

12 oz cold water

1 serving vanilla Protein powder

1 small banana

6 frozen strawberries

• Chocolate Mint

12 oz cold water

1 serving chocolate protein powder

1/8 teaspoon peppermint extract

6 ice cubes

• Pina Colada

12 oz cold water

1 serving vanilla protein

½ cup unsweetened pineapple chunks

¼ tablespoon coconut extract

6 ice cubes

• Vanilla Malt

1 cup skim milk

1 serving vanilla protein powder

2 tablespoons malted milk powder

1 tablespoon fat-free, sugar-free pudding mix

6 ice cubes

• Cookies & Cream

12 oz cold water

1 serving vanilla protein powder

¼ cool whip lite

6 ice cubes

3 chocolate wafer cookies

• Apple Pie a la Mode

6 oz cold unsweetened apple juice

6 oz cold water

1 serving vanilla protein powder

½ butter buds

¼ tsp cinnamon

6 ice cubes

2 tablespoons cool whip lite

• Chocolate Peanut Butter Blend

12 oz cold water

1 serving chocolate protein powder

1 tablespoon natural peanut butter

6 ice cubes

• Key Lime

12 oz cold water

1 serving vanilla protein powder

3 tablespoons limeade concentrate

6 ice cubes

Dinner Meals

• Zesty Italian Chicken

2 portions chicken breast (about ½ lb.)

¼ cup fat-free Italian dressing

2 portions fettuccini (about 4 oz. uncooked)

1 cup low-fat pasta sauce

2 cups baby spinach leaves

2 tbsp. reduced-fat parmesan cheese, grated

Directions

1. Marinate chicken breast in Italian dressing for at least 30 mins prior to cooking
2. Preheat grill to high. Prepare fettuccine according to package directions.
3. Place marinated chicken on hot grill and cook for about 6 minutes; turn and grill for about 6 more minutes, until no longer pink in the center.
4. In a small saucepan, warm pasta sauce over medium heat.
5. Divide spinach leave between two separate plates. Layer portions of warm fettuccini and grilled chicken breast over spinach leaves
6. Top with pasta sauce and Parmesan cheese…eat up.

• Grilled Salmon

2 portion sized sweet potatoes

1 lemon, halved, divided

2 portions salmon fillet (12 oz.)

2 tsp. olive oil

8 oz. fresh mushrooms, sliced

1 bag (5oz) baby spinach leaves

Directions

1. Preheat oven to 450 F
2. Place sweet potatoes on a baking sheet and bake under tender
3. After sweet potatoes have baked for about 25 minutes, preheat grill to medium
4. Squeeze half the lemon juice over salmon filets and brush with olive oil. Place salmon on grill and cook until done (about 5 minutes each side)
5. While salmon is cooking, lightly coat a large skillet with butter-flavored cooking spray and place over medium-high heat. Add mushrooms and sauté for 3 minutes. Add spinach and sauté 3 minutes.
6. Place a portion of salmon on bed of spinach along with a sweet potato on each place. Squeeze remaining lemon over salmon and spinach….eat up.

• Spaghetti and Meatballs Ingredients:

6 portions lean ground turkey (about 1 1/2 lbs)
2 eggs whites
1/2 cup dry breadcrumbs
1/4 cup water
1/2 onion, finely chopped
2 cloves garlic, minced
1/4 cup fresh parsley, minced
2 tsp dried basil
1 tsp ground black pepper
3 cups low-fat marinara pasta sauce
6 portions spaghetti (about 12oz uncooked)
1/4 cup reduced-fat Parmesan cheese

Directions

1. Preheat oven broiler
2. In a large mixing bowl, combine turkey, egg whites, breadcrumbs, water, onion, garlic, parsley, basil and black pepper. Mix ingredients thoroughly and then shape into 1 ½ inch diameter meatballs.
3. Arrange meatballs on a baking sheet and place under broiler for 10 to 12 minutes, turning occasionally until they are browned on all sides.
4. In a large saucepan, combine pasta sauce and cooked meatballs. Simmer over low heat until warmed thoroughly, about 20 minutes.
5. While the pasta sauce is simmering, prepare spaghetti according to its package directions.
6. Place a portion of spaghetti on each plate, cover with a portion of  meatballs and pasta sauce, then top with Parmesan cheese. Eat up!

• Sloppy Joes

4 portions lean ground turkey (about 1 lb)

¼ tsp ground black pepper

½ red onion, chopped

1 can (8oz) no salt added tomato sauce

½ cup ketchup

¼ cup barbecue sauce

1 tsp chili powder

Dash of hot pepper sauce

4 wheat buns

4 lettuce leaves

Directions

1. In a large skillet, combine ground turkey, black pepper and onion. Cook over medium heat, stirring occasionally until the turkey is no longer pink
2. Stir in tomato sauce, ketchup, barbecue sauce, chili powder and hot pepper sauce. Simer for about 10 minutes over low heat, stirring occasionally until mixture has thickened.
3. Place a what bun on each plate. Top each with a lettuce leaf and a portion of turkey mixture. Eat up!

• Cilantro Burrito

2 slices of red onion

¼ red bell pepper, sliced

¼ green bell pepper, sliced

2 tbsp. fresh cilantro, chopped

1 potion cooked chicken breast, sliced

1 (8-in) / 2 (6-in) Flour / Corn tortilla

2 tbsp. salsa

1 tbsp. fat-free sour cream

Directions

1. Lightly coat a medium skillet with cooking spray and place over medium heat. Add onion, bell peppers and cilantro; sauté until the vegetables soften, about 6 minutes.
2. Add cooked chicken and sauté until heated through, about 3 minutes
3. Microwave tortilla for 20 seconds to soften. Place chicken and vegetables on flat tortilla. Wrap the tortilla around the filling and cut in half
4. Place burrito on a plate with salsa and sour cream for dipping.

• Chicken quesadillas

2 portions chicken breast (1/2 lb)

1 cup salsa

2 8-inch flour tortillas

1/4 cup reduced-fat shredded cheddar cheese

1/4 cup fat free sour cream

Directions

1. Lightly coat a medium skillet with cooking spray and place over medium heat. Slice chicken into 1/2 inch cubes. Sauté chicken with salsa until chicken is no longer pink (about 10 minutes).
2. Lightly coat a large skillet with cooking spray and place over medium heat. Place a tortilla in the skillet and spread half of the chicken mixture over the tortilla. Top with half of the cheese. Fold tortilla over the filling and cook until lightly browned, about 3 minutes. Turn and brown on the other side. Remove from skillet and set aside.
3. Repeat with the remaining tortilla, chicken mixture, and cheese.
4. Cut quesadillas into wedges and place on small plates. Put half of the sour cream on each plate for dipping.

Lunch Meals

• Tropical Tuna Sandwich

1 can (6 ounces) tune, water packed, drained

2 tbsp mayonnaise, free

1 tbsp crushed pineapple, drained

1 celery stalk, chopped finely

2 tbsp sweet relish

1 tsp mustard

1/8 tsp ground cinnamon

4 slices whole wheat bread

Directions

1. Combine tuna, mayonnaise, pineapple, celery, relish, mustard and cinnamon; mix well.
2. Spread aprtion of tuna to 2 slices of bread. Top with remaining slices of bread.
3. Lightly coat a skillet with non stick cooking spray. Grill sandwiches 2 to 3 minutes on each side, until sandwiches are warm and bread is slightly brown. Eat up!

• Chicken Caesar Wrap

1 portion grilled chicken breast, sliced

1 cup romaine lettuce, cut into bite-size pieces

1 Tbsp low-fat Caesar salad dressing

1 Tbsp reduced-fat Parmesan cheese, grated

1 (10-inch) spinach tortilla

Directions

1. In a medium mixing bowl, toss together chicken, lettuce, Caesar dressing and Parmesan cheese.

2. Microwave tortilla for about 20 seconds to soften. Spoon chicken mixture onto tortilla.

3. Wrap tortilla around filling and cut in half. Serve and enjoy!

• BLT Wrap

3 strips lean turkey bacon

1 (8-inch) whole-wheat tortilla

1 Tbsp reduced-fat mayonnaise

2 lettuce leaves

3 slices tomato

¼ cup reduced-fat cheddar cheese, shredded

Directions

1. Prepare turkey bacon according to its package directions

2. Microwave the tortilla for about 20 seconds to soften.

3. Spread mayonnaise on warmed tortilla. Then layer with lettuce, tomato, cooked turkey bacon, and cheese.

4. Wrap the tortilla around the filling, Eat up!

• Taco Salad

2 portions lean ground beef (about ½ lb)

1 Tbsp water

2 tsp taco seasoning mix, divided

2 whole-wheat pitas

2 Tbsp reduced-fat cream cheese, at room temperature

2 Tbsp fat-free sour cream

2 Tbsp salsa

1 cup lettuce, shredded

1 tomato, diced

¼ cup reduced-fat cheddar cheese, shredded

Directions

1. Preheat oven to 400° F.

2. In a medium skillet, brown ground beef over medium heat until no longer pink; drain off any excess fat. Add water and 1 tsp taco seasoning to the beef and simmer for 3 minutes. Remove from heat and set aside to cool slightly.

3. Cut each pita into 8 wedges and place on baking sheet. Bake for about 7 minutes or until lightly browned.

4. While the beef is cooling, combine the remaining taco seasoning, cream cheese, sour cream and salsa in a small bowl; mix well. Divide and spread this mixture evenly on 2 small plates

5. Spoon a portion of the beef over the sour cream mixture and top each with half the lettuce, tomato, and cheddar cheese.

6. Place 8 baked pita wedges on each plate, Eat up!

Additional Snack Options:

• Hard boiled eggs and oranges
• Cantaloupe & Cottage Cheese Cups
• Cinnamon Apples and Reduced Fat Cheese.
• Greek yogurt, Pecans or Walnuts & 1tbs honey

All free of charge! Dont say I don’t care ;P

The smart students would just repeat this every week!

This concludes my post on a 2000 Calorie full week meal plan.