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coachkski
Dec 27, 20212 min read

2000kcal Meal Plan (SAMPLE)


Breakfast

• 1 portion of fruit (160g)

• 1 cup of milk, 1%

• 2 slices whole wheat break OR 2 tbsp. of oats cooked in water, OR ½ cup of corn flakes

• ½ avocado OR 1 large egg, hard boiled

Morning Snack

• 2tbsp peanut butter

• 1 portion of fruit

• 1 thin slice of rye bread


Lunch

• 1 cup of vegetable soup

• 3 oz of pasta (whole wheat or chick pea) OR ½ cup of brown rice, OR ½ cup of quinoa

• 120 grams of meat OR 120 grams of white fish OR 100 grams of oily fish

• 1 cup of vegetables

• 1 tsp of olive oil for cooking or in a salad

• 1 portion of fruit


Afternoon Snack

• 200 grams of orange juice, freshly squeezed OR ½ container of plain Greek yogurt, non fat



Dinner (TIP: Make extra each night to have for lunch the next day)

• 3 oz of pasta (whole wheat or chick pea) OR ½ cup of brown rice, OR ½ cup of quinoa

• 120 grams of meat OR 120 grams of white fish OR 100 grams of oily fish

• 1 cup of vegetables

• 1 tsp of olive oil for cooking or in a salad

• 1 portion of fruit


Evening

• ½ cup of herbal tea



Recommendations:

Foods to Avoid:

Alcoholic beverages, refined grains (white bread, white rice, white pasta, sauces and gravies, canned

foods (except tuna, sardines and salmon, red meat processed foods, fast food, pre made foods, sugar

sweetened beverages,


packaged snacks, sweets


Water Intake:

68 – 102 oz.


Other Recommendations:

Eat slowly & in small portions (follow my hand portion guide)

Drink water throughout the day

Alternate among different foods and cooking methods (excluding fried)

Reduce salt intake, use herbs and spices

Avoid binge eating

Read carefully the nutrition facts/labels

Eat meal and snacks on a schedule

Choose whole grain foods

Choose lean




meat (chicken, turkey breaks, pork tenderloin)

Practice regular physical activity



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