2000 Calorie Weight Loss Meal Plan

Author: Rod Ferris CPT (YMCA, ACE), CPAFLA

Overview of the Plan

The weight loss and fat burning phase of your transformation requires a high protein / medium good fats and a low carbohydrate diet. This diet shouldn't withhold complex carbohydrates (because they are full of fibre and good for your brain) but should be reserved for the morning only or after a workout (when your muscle tissue requires some carbohydrates). This diet will consist of 6 meals during the day to keep your metabolism high. A diet that helps with losing weight should be no diet at all, but something that you can stick to and maintain permenantly. The goal of a good fat burning diet should be focused on having protein, good fats and vegetables at every meal

Read more about what creatine

Meal 1 Breakfast 8am

Oatmeal Delight!

Oatmeal, 3-4 ounces
Egg whites, and 2 eggs(stirred into oatmeal) or you can use chocolate whey protein (no sugar added variety)
Blueberries, 1/4 cup 
Mix it all together for a yummy mixture
8 oz glass of water
Supplements: Multi-vitamin with liquid fish oil (high epa/dha) and a greens plus type supplement

Meal 2 10am
1/2 cup low fat natural yogurt (costco has a good brand)
1 small apple
Green Tea
8 oz glass of water

Meal 3 Lunch
Roasted chicken or sliced turkey breast, 4 ounces
Green Beans/Spinach/ broccoli with peppers 4 ounces
8 oz glass of water

Meal 4 230pm
1/2 Cup Cottage cheese with almonds (a few mixed in), 4 ounces
8 oz glass of water
Healthy Salad
Meal 5 Dinner
1-2 cups spinach
Sprinkle on pumpkin seeds
1/2 a cucumber
2 stalks of celery
1/2 can of low sodium black beans (can heat if you want)
1/2 teaspoon extra virgin olive oil
8 oz glass of water

30 minutes before your workout training

Small whey-and-casein protein (1/2 scoop) drink 

Your fat burning weight loss workout!

During training
1/2 scoop of whey protein
8 oz glass of water

Meal 6 (immediately after training)
2 spoons of hempseed (shelled)
Supplements: Creatine and glutamine
8 oz glass of water

Creatine MonohydrateBefore bed
Fish Oil

Other High Qualtiy Protein Choices
(You can substitute any of these)

Wild Salmon
Egg Whites
Extra Lean Ground Beef

Printable Food Logs

Try to use this food log to keep track of this meal plan. It will help to keep you accountable.

Get yours to print now.


Please see our healthy weight loss section on how how many calories to eat depending on your bodyweight and current activity level.

Eating 2000 calories for most people will help you lose weight if you are following a good workout like the circuit training routine above.

Other Resources

Metabolism Boosting Meal Plan
Circuit Workout
Forums and Questions?