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Grilled Salmon with Tomatoes & Basil

Don’t Miss:Our Top 50 Diet Recipes for Summer

2,000 calories is a healthy level to start off at if you’re just beginning your weight-loss journey. You don’t want to go too low in calories too quickly. It’s better to start at a calorie level closer to what you’re currently eating and slowly taper down, so you become more comfortable with fewer calories over time. Plus, this weight-loss meal plan is high in protein and fiber to keep you full while helping you lose weight in a healthy way (1 to 2 pounds per week).

Need a different calorie level?See this same plan at 1,200 calories.

Meal-Prep Ideas for a Week of Easy Meals:

Day 1

Vegetarian Niçoise Salad

Breakfast (451 calories)

  • 1 servingPineapple Green Smoothie

  • 1 slice whole-wheat toast drizzled with 2 tsp. olive oil and seasoned with a pinch of salt.

A.M. Snack (211 calories)

Lunch (486 calories)

  • 1 servingVegetarian Niçoise Salad

  • 1 (2-inch) chunk whole-wheat baguette

P.M. Snack (62 calories)

  • 1 cup blackberries

Dinner (613 calories)

Evening Snack (160 calories)

  • 2 Tbsp. dark chocolate chips

Daily Totals: 1,984 calories, 74 g protein, 245 g carbohydrates, 44 g fiber, 87 g fat, 2,048 mg sodium

Day 2

Sausage, Mushroom & Pesto Grilled Pizza

Breakfast (410 calories)

  • 1 servingTropical Overnight Oatstopped with 2 Tbsp. sliced almonds

  • 1 medium orange

A.M. Snack (315 calories)

Lunch (481 calories)

  • 1 servingChicken Satay Bowls with Spicy Peanut Sauce

  • 4 sliced dried mango

P.M. Snack (212 calories)

Dinner (583 calories)

  • 1 servingSausage, Mushroom & Pesto Grilled Pizza

Easy Chopped Veggie Salad

Mix cucumber and tomato together with olive oil; sprinkle with salt and pepper.

Daily Totals: 2,000 calories, 74 g protein, 220 g carbohydrates, 36 g fiber, 99 g fat, 2,121 mg sodium

Day 3

Lemon-Pepper Linguine with Squash

Tonight’s healthy vegetarian dinner highlights two of summer’s most popular vegetables-summer squash and zucchini. The lemony sauce provides a bright flavor that feels light and refreshing. If you’re thinking of going vegetarian more often, try one of ourhealthy vegetarian meal plans.

Breakfast (400 calories)

Top yogurt with peach and granola.

A.M. Snack (141 calories)

P.M. Snack (278 calories)

Dinner (500 calories)

  • 1 servingLemon-Pepper Linguine with Squash

  • 2 cupsMassaged Kale Salad

Dessert (213 calories)

  • 1 servingBerry-Lemon Ice Pops

Daily Totals: 2,013 calories, 82 g protein, 233 g carbohydrates, 37 g fiber, 92 g fat, 1,826 mg sodium

Day 4

There is nothing like a fresh summer tomato, which is why we feature this healthy vegetable in tonight’s dinner. Look for local tomatoes to maximize flavor-they’re picked at peak freshness and don’t have to travel far to get to your dinner table. Your neighborhood farmers' market may have more interestingheirloom varietalsthan what you can typically find at the grocery store.

A.M. Snack (237 calories)

  • 1 cup low-fat plain yogurt

  • 3 Tbsp.Maple Granola

Top yogurt with granola.

P.M. Snack (126 calories)

Dinner (598 calories)

  • 1 servingGrilled Salmon with Tomatoes & Basilserved over 1/2 cupBasic Quinoa

  • 1 servingTomato, Cucumber & White-Bean Salad with Basil Vinaigrette

Daily Totals: 2,011 calories, 105 g protein, 209 g carbohydrates, 40 g fiber, 89 g fat, 1,511 mg sodium

Day 5

Southwest Flank Steak with Fresh Tomatillo Salsa

Lunch is often the meal that can make or break weight-loss efforts. Taking the time to meal-prep several days of healthy lunches that are filling and satisfying makes it easier to limit those break-room sweets and eat healthy with a busy schedule. Check out all of ourHealthy Meal-Prep Recipesfor more easy ideas.

A.M. Snack (305 calories)

Lunch (412 calories)

P.M. Snack (101 calories)

  • 1 cup sliced cucumber drizzled with 2 tsp. each olive oil & lime juice and seasoned with a pinch of salt & pepper

Dinner (657 calories)

  • 1 servingSouthwest Flank Steak with Fresh Tomatillo Salsaover 3/4 cupEasy Brown Rice

  • 1 servingGuacamole Chopped Salad

Dessert (53 calories)

Daily Totals: 1,980 calories, 91 g protein, 197 g carbohydrates, 38 g fiber, 96 g fat, 1,593 mg sodium

Day 6

grilled chicken thigh with fresh corn salad on a plate

Plain Greek yogurt gets natural sweetness from juicy summer peaches, so you won’t miss all the added sugars in sweetened yogurts. EasyMaple Granolaprovides a satisfying crunch in this healthy summer breakfast. If you prefer a store-bought granola, look for one that has no more than 6 grams of sugar and 130 calories per 1/4-cup serving.

P.M. Snack (263 calories)

Dinner (718 calories)

  • 1 servingGrilled Chicken Thighs with Summer Corn Salad

  • 1 servingPesto Pasta Salad

Daily Totals: 2,008 calories, 89 g protein, 209 g carbohydrates, 33 g fiber, 95 g fat, 2,138 mg sodium

Day 7

Veggie & Hummus Sandwich

Popsicles are the perfect summer dessert-light, refreshing and healthy. We love theBerry-Lemon Ice Popsbecause they take advantage of fresh seasonal berries. If you want to mix it up, try more of ourHealthy Popsicle Recipes.Popsicle molds are handy, but not required. If you don’t have them, paper cups do the trick.

Lunch (461 calories)

P.M. Snack (141 calories)

Dinner (431 calories)

  • 1 servingGrilled Chicken with Cucumber-Radish Salsa

  • 1 servingGreek Tortellini Salad

Daily Totals: 2,002 calories, 80 g protein, 227 g carbohydrates, 45 g fiber, 92 g fat, 1,879 mg sodium

WATCH:How to Make Spicy Chicken Satays with Spicy Peanut Sauce

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