Balanced 2000 Calorie Meal Plan
This meal plan provides a balanced diet containing 2000 calories, evenly distributed across three meals with a macronutrient breakdown of 30% protein, 40% carbs, and 30% fat.
12/11/2024•22 views
Breakfast: Spinach and Feta Omelette with Whole Grain Toast
Nutrition Information
Calories
550
Protein
32g
Carbs
38g
Fat
32g
Ingredients
- 3 large eggs
- 1 cup fresh spinach
- 1/4 cup feta cheese
- 1 medium tomato, diced
- 1 tablespoons olive oil
- 2 slices whole grain bread
- Salt and pepper to taste
Instructions
1. In a bowl, whisk the eggs until well blended.
2. Heat olive oil in a non-stick skillet over medium heat.
3. Add fresh spinach and diced tomato, sautéing until spinach wilts.
4. Pour in the eggs and cook until the edges start to set.
5. Sprinkle feta cheese on one side of the omelette and fold it over.
6. Cook for an additional 2-3 minutes until the eggs are fully set.
7. Toast the whole grain bread and serve alongside the omelette.
Lunch: Grilled Chicken Quinoa Salad
Nutrition Information
Calories
650
Protein
45g
Carbs
50g
Fat
30g
Ingredients
- 6 oz chicken breast, grilled and sliced
- 1 cup cooked quinoa
- 1 cup mixed greens (spinach, arugula, etc.)
- 1/2 cup cherry tomatoes, halved
- 1/4 avocado, diced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions
1. Season the chicken breast with salt and pepper, then grill until cooked through, about 6-7 minutes per side.
2. In a large mixing bowl, combine the cooked quinoa, mixed greens, cherry tomatoes, and diced avocado.
3. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
4. Slice the grilled chicken and place it on top of the salad.
5. Drizzle the dressing over the salad and toss gently to combine.
Dinner: Baked Salmon with Sweet Potato and Asparagus
Nutrition Information
Calories
800
Protein
50g
Carbs
60g
Fat
40g
Ingredients
- 6 oz salmon fillet
- 1 medium sweet potato, diced
- 1 cup asparagus, trimmed
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Lemon wedges for serving
Instructions
1. Preheat the oven to 400°F (200°C).
2. Toss the diced sweet potato with 1 tablespoon of olive oil, garlic, thyme, salt, and pepper. Spread on a baking sheet.
3. Roast the sweet potatoes for 15 minutes in the oven.
4. After 15 minutes, add the salmon fillet and asparagus to the baking sheet, drizzling everything with the remaining olive oil and seasoning with salt and pepper.
5. Bake for another 15-20 minutes or until the salmon is cooked through and the asparagus is tender.
6. Serve with lemon wedges for added flavor.
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