A 7-Day, 2,000-Calorie Diet Meal Plan

Feel free to follow this plan as is, or mix and match meals and snacks as you like. You’ll eat three tasty meals and two filling snacks every day. But if you prefer only one snack, save the other for dessert. Enjoy as many calorie-free drinks (coffee, tea, water, etc.) as you want, but you can also have one splurge drink too. Choose from a 12-ounce unsweetened low-fat latte, 8 ounces of low-fat milk or juice, or even a 5-ounce glass of wine or a 12-ounce beer.

We also want to note that weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture.

Start your day with this warm and hearty apple pumpkin oatmeal. Cook ½ cup old fashioned oats, 1 pinch cinnamon, and 1 chopped apple in 1 cup water. Top with 1 tablespoon pumpkin butter and 2 tablespoons chopped pecans.

Optional: Sprinkle on a few pumpkin seeds and raisins.

This yummy twist on traditional tuna salad incorporates heart-healthy avocado.

Toss 5 ounces water-packed lower-sodium tuna or salmon with 1/3 mashed avocado, 1 tablespoon chopped Vidalia onion, and 1 tablespoon lemon juice. Serve on 2 slices of multi-grain bread with ¼ cup baby arugula. Serve with 1 cup halved grape tomatoes tossed with 1 tablespoon balsamic vinaigrette.

Make your own chocolate-banana soft-serve by pureeing 1 frozen banana (cut into chunks) in a food processor or blender with a teaspoon of unsweetened cocoa powder and a dash of nutmeg until creamy, about 3 minutes. Stir in 1 tablespoon mini semisweet chocolate chips, and sprinkle a little cinnamon on top.

Later in the day, grab one single-serve bag of Bare Crunchy Baked Carrot Chips with 2 tablespoons hummus for dipping.

With zesty jalapeños, this flavorful chicken dish brings the heat. Have a cup of whole wheat couscous on the side.

Get the recipe for Cheesy Tex-Mex Stuffed Chicken »

Scrambled egg tostada anyone? Top a warm 8-inch whole-wheat tortilla with ¼ cup mashed, canned low-sodium black beans, 1 scrambled egg cooked in 1 teaspoon olive oil, 1 tablespoon shredded reduced-fat cheddar cheese, and 2 tablespoons red or green chili salsa.

Dress up that veggie burger with these simple additions.

Cook one Morningstar Farms Garden Veggie Burger according to package directions, and cut in half. Slice 1 whole-wheat pita in half. Stuff each pocket with a burger half, 1 slice roasted red bell pepper, thinly sliced red onion, and shredded romaine lettuce. Whisk 2 tablespoons feta crumbles into ¼ cup 2% plain Greek yogurt and drizzle over pita tops.

Serve with ½ sliced cucumber tossed with 2 teaspoons Italian vinaigrette.

Pack ¼ cup of Wonderful No Shell Honey Roasted Pistachios in a Stasher bag and keep it in your purse to nosh on later in the day. The chili-roasted ones are a good option, too.

At night, make your own butterscotch popcorn to munch on. Melt 2 tablespoons of butterscotch morsels in the microwave for 30 to 45 seconds. Drizzle over 2 cups air-popped popcorn.

Rub the steak with spices the night before to add even more flavor. As a side dish, try 3/4 cup of Green Giant Riced Cauliflower with Lemon and Garlic (only 30 calories).

Get the recipe for Grilled Moroccan Steak with Carrots »

This ricotta fig crostini brings gourmet breakfast vibes to your kitchen table. Whisk 1/2 teaspoon of honey into 1/3 cup part skim ricotta cheese. Spread on 1 toasted light multi-grain English muffin. Top each muffin half with 1 chopped dried fig and 2 teaspoons chopped walnuts. Serve with 1 sliced kiwi.

Make a quinoa chickpea bowl by first making the dressing. Whisk together 1 tablespoon extra-virgin olive oil, 1 tablespoon lemon juice, and ½ teaspoon Dijon mustard. In a separate bowl, combine 3/4 cup cooked quinoa, ½ cup low-sodium canned chickpeas, ¼ cup shredded or chopped carrots, ½ cup diced beets, and 1 cup baby spinach. Toss in the homemade dressing, and top with 1 tablespoon of dry roasted sunflower seeds.

Sip on 8 ounces of chocolate milk to refuel post-workout. For a little extra (no-cal) spark, froth the milk and add a dash of cinnamon.

Later on in the day, make your own Mediterranean olive medley. Toss 10 Greek olives and 6 small cubes feta cheese with a dash of dried oregano.

Sweet mango, creamy avocado, and a little fire give this dish some serious Caribbean flair.

Get the recipe for Caribbean Chicken Thighs »

Mix ¾ cup high protein breakfast cereal, such as Kashi GO Lean Original, with 1 cup 1% milk and 1 cup fresh blueberries to start the day.

This Asian Sesame Salad with Chicken from Panera is a healthy grab-and-go option that's tasty and crunchy. We love the flavorful vinaigrette and hints of cilantro.

Bored of plain fruit? Try this maple almond baked apple recipe. Start by cutting 1 cored apple in half and place in a microwave safe dish with ¼ cup of water. Sprinkle with apple pie spice and cook, covered, on high power for 4 minutes. Top with 1 tablespoon almond butter and 1 teaspoon maple syrup.

For a second snack, munch on some upgraded salsa and chips. Mix ¼ cup low-sodium canned black beans with ¼ cup salsa. Serve with 12 corn tortilla chips.

Fresh herbs and garlic with a touch of sherry vinegar give this steak dish a sophisticated touch.

Get the recipe for Chimichurri Strip Steak Salad »

Spread 1/3 mashed avocado on 1 slice whole-wheat toast. Top with 1 egg fried in 1 teaspoon olive oil and everything bagel seasoning blend to taste. Serve with 1/2 cup grapes.

Make a yummy pear and cheddar cheese sandwich using 2 slices rye bread, 2 teaspoons pepper jelly, 2 ounces reduced-sodium deli turkey, 1 slice cheddar cheese, and ¼ pear, thinly sliced.

Dice the remaining ¾ pear and toss with 1 cup baby spinach and 2 teaspoons balsamic vinaigrette salad dressing.

Spread 1/3 cup 2% cottage cheese on 1 toasted Van’s multigrain waffle. Top with 1/3 cup fresh or thawed frozen raspberries.

Stash a protein bar in your bag for later too, like this one from ALOHA Bars that has 14 grams of satiating protein.