Lose weight, eat well and feel great with this easy weight-loss diet plan. This simple 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. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer.
Browse More: Recipes for Weight Loss & Diet
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
If you’re just starting off with weight loss, this 2,000-calorie level is a great place to begin. Once you get comfortable with this calorie level, you can slowly cut your calories down (say, 100 calories at a time) to get closer to that 2-pound weight loss per week.
The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you’re on track to lose 1 to 2 pounds per week, the healthy way!
Looking for a different calorie level? See this same meal plan at 1,500 calories.
Frequently Asked Questions
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Why isn’t there a modification for a 1,200 calorie meal plan?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
How to Meal Prep Your Week of Meals
- Make a batch of the Baked Banana-Nut Oatmeal Cups to have for breakfast on Days 1 through 3. Freeze any leftovers.
- Meal prep a batch of the Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 2 through 5.
- Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6.
Meal-Prep Tip: Store your food in air-tight glass containers
Day 1
Breakfast (421 calories)
A.M. Snack (286 calories)
- 1 medium apple, sliced
- 2 Tbsp. peanut butter
Meal-Prep Tip: Try to find a peanut butter with minimal (or no) added sugar.
Lunch (440 calories)
P.M. Snack (260 calories)
- 1 medium banana
- 20 roasted unsalted almonds
Dinner (592 calories)
Daily Totals: 1,999 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium
Day 2
Ali Redmond
Breakfast (421 calories)
A.M. Snack (249 calories)
- 1 1/2 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (439 calories)
P.M. Snack (259 calories)
- 1 medium banana
- 20 roasted unsalted almonds
Dinner (618 calories)
Daily Totals: 1,986 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium
Day 3
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Breakfast (421 calories)
A.M. Snack (269 calories)
- 20 roasted unsalted almonds
- 1 oz. Cheddar cheese
Lunch (439 calories)
P.M. Snack (296 calories)
- 1 medium banana
- 2 Tbsp. peanut butter
Dinner (550 calories)
- 1 serving Easy Salmon Cakes over 2 cups baby spinach
- 1 (4-inch) piece whole-wheat baguette
Daily Totals: 1,975 calories, 88 g protein, 245 g carbohydrate, 43 g fiber, 83 g fat, 2,189 mg sodium
Day 4
Breakfast (393 calories)
A.M. Snack (249 calories)
- 1 hard-boiled egg
- 1.5 oz. Cheddar cheese
Lunch (344 calories)
P.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. peanut butter
Dinner (521 calories)
Evening Snack (188 calories)
- 1/2 cup raspberries
- 1 oz. dark chocolate
Daily Totals: 2,000 calories, 87 g protein, 227 g carbohydrate, 52 g fiber, 92 g fat, 1,563 mg sodium
Day 5
Breakfast (382 calories)
A.M. Snack (249 calories)
- 1 1/2 oz. Cheddar cheese
- 1 hard-boiled egg
Lunch (460 calories)
P.M. Snack (315 calories)
- 1 medium banana
- 2 Tbsp. peanut butter
Dinner (617 calories)
Daily Totals: 2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium
Day 6
Ali Redmond
Breakfast (393 calories)
A.M. Snack (305 calories)
- 1 medium apple
- 2 Tbsp. peanut butter
Lunch (549 calories)
P.M. Snack (192 calories)
- 1 hard-boiled egg
- 1 oz. Cheddar cheese
Dinner (585 calories)
Daily Totals: 2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium
Day 7
Breakfast (390 calories)
A.M. Snack (249 calories)
- 1 medium apple
- 20 roasted unsalted almonds
Lunch (345 calories)
P.M. Snack (70 calories)
Dinner (719 calories)
Evening Snack (220 calories)
- 1 cup raspberries
- 1 oz. dark chocolate
Daily Totals: 1,993 calories, 66 g protein, 250 g carbohydrate, 51 g fiber, 91 g fat, 2,231 mg sodium
