Men and women with a healthy BMI, between the ages of 18 and 50, and with a moderately active lifestyle need a heart-healthy meal plan of 2000 calories. However, this eating plan requires a combination of 30 to 40 minutes of moderate exercise, such as brisk walking, climbing a few flights of stairs, yoga, or Pilates, 4 to 5 days a week. With a sedentary lifestyle, consuming 2000 calories can lead to weight gain.
According to the Food and Drug Administration (FDA), 1,800 to 2,000 calories per day is considered the standard nutritionally recommended level on food labels. However, this is because it usually meets the energy and nutritional levels of a healthy, active adult. Furthermore, this level can increase or decrease depending on a person’s lifestyle and physical requirements such as age, gender, height, weight, and physical activity. For example, according to the Dietary Guidelines for Americans, women over 60 generally need fewer calories, typically needing to eat about 1600 to 1800 calories per day to maintain weight.
Is your 2000 calorie meal plan heart healthy?
For some people, the 2000 calorie meal plan helps them maintain a healthy weight, while for others it may cause them to gain or lose weight. However, it is essential to ensure a heart-healthy meal plan within 1,800 to 2,000 calories. People at risk for chronic disease, unhealthy weight gain, and other health conditions such as diabetes, high blood pressure, and nutritional deficiencies need a balanced diet of 2000 calories that covers all essential food groups. Research-backed basic steps to reduce your risk of heart disease include eating healthy, exercising more, maintaining a healthy weight that’s appropriate for your body, and curbing bad habits such as smoking, drinking alcohol, and poor sleep patterns.
7 Day Heart Healthy Meal Plan: 200 Calories
The following meal plan covers all aspects of a heart-healthy diet and contains 2000 calories per day. Additionally, it meets the American Heart Association’s recommended limits for sodium, sugar, and saturated fat.
The meal plan includes whole grains, fiber-rich vegetables and fruits, lean proteins, heart-healthy fats like avocado, olive oil, minimal salt to reduce sodium, and lots of herbs and spices.
1st day plan
Breakfast (403 calories)
- egg and avocado toast
- Toast a slice of whole wheat bread
- Coat a pan with cooking spray (1 second spray) or use olive oil to cook 2 large eggs. You can season it with pepper and just a pinch of salt.
- Mash 1/2 medium avocado
- Spread 1/4 cup pico de gallo or salsa on toast
- Place eggs and avocado on toast
Mid-morning snack (249 calories)
- Almond: 6-8
- Apple: 1 medium
Lunch (500 calories)
- chickpea and vegetable salad
- Consume 3/4 cup of your favorite vegetables (tomatoes, cucumbers, etc.) and 2 cups of mixed vegetables.
- Rinse 1 cup of chickpeas
- Mix everything together and add 2 tablespoons of cheddar cheese, 1 tablespoon each of olive oil and red wine vinegar, and freshly ground pepper.
- Orange: 1 medium
Evening snack (192 calories)
- Millet rice cake: 1 piece
- Peanut butter: 1/2 tablespoon
Dinner (636 calories)
- Seared salmon with green pepper sauce: 1 serving
- Steamed green beans: 1 cup
- Baked Dread Potatoes (large): 1 large (sprinkle with 2 teaspoons olive oil, 1/4 teaspoon garlic powder, and a little pepper)
2nd day plan
Breakfast (453 calories)
- Egg and tomato toast: 1 person
- Cook 1 cup rolled oats with 1 cup milk and 1 cup water
- Add 1 cup of sliced strawberries and sprinkle with a pinch of cinnamon.
Mid-morning snack (239 calories)
- Blueberries: 1 cup
- Plain almonds: 6-8 pieces
Lunch (487 calories)
- Tuna and white bean spinach salad: 1 serving
- Mix 1/2 cup baby spinach with 1 cup of your favorite vegetable (try tomatoes and cucumbers).
- Add 1 can of chunk light tuna to water and drain.
- Rinse 1/4 cup canned white kidney beans
- Mix everything together, add 1/2 tablespoon of plain dry roasted almonds, and add 1 teaspoon each of red wine vinegar and olive oil.
Evening snack (256 calories)
- Middle apple: 1
- Dry roasted peanuts: 3 tablespoons
Dinner (582 calories)
- Lemongrass Pork & Spaghetti Squash Noodle Bowl: 1 serving
- Mango and kiwi with fresh lime zest: ¾ cup
- Dark chocolate chips to enjoy after meals: 1 tablespoon
3rd day plan
Breakfast (447 calories)
- Bran cereal: 1 cup
- Skim milk: 1 cup
- Shredded almonds: 2 and 1/2 teaspoons
- Medium banana: 1
Mid-morning snack (191 calories)
- Nonfat plain Greek yogurt: 1 cup (topped with 1 cup of halved strawberries and 2 teaspoons of honey)
Lunch (472 calories)
- Chicken cauliflower fried rice: 1/4 cup
- Salad: 1 serving
- Mix 3 cups mixed greens, 3/4 cup cucumber slices, and add 1 tablespoon each of balsamic vinegar and olive oil.
Evening snack (230 calories)
- Unsalted dry roasted almonds: 3 tablespoons
- Carrots: 2 medium
Dinner (633 calories)
- Oven toaster tostada: (1 serving, save the rest for lunch the next day)
- Take 3 corn tortillas and top with 1/2 cup of washed black beans and 2 tablespoons of shredded cheddar cheese.
- Toast until the cheese begins to melt
- Top with 1/2 diced avocado and 2 tablespoons salsa or pico de gallo.
- Mixed greens: 2 cups (topped with 1 tablespoon each lime and 2 teaspoons olive oil)
4th day plan
Breakfast (452 calories)
- Cook 1 cup of oats with 1 cup of milk and 1 cup of water
- Top the cooked oats with 1 cup of sliced strawberries and sprinkle with a pinch of cinnamon.
Mid-morning snack (270 calories)
- Slices of green pepper: 1/2 piece
- Hummus: 2 tablespoons
- Unsalted dry roasted almonds: 1/4 cup
Lunch (481 calories)
- Oven toaster starda: 1 serving (use leftovers from dinner on the third day if you have them)
- Medium orange: 1
Evening snack (142 calories)
- Nonfat plain Greek yogurt: 3/4 cup
- Honey: 2 teaspoons
Dinner (640 calories)
- Chicken cauliflower fried rice: 1/4 cup
- Salad: 1 serving
- Stir in 3 cups of mixed greens, 1/2 cup of cucumber slices, and 1/3 cup of grated carrots.
- Add olive oil and 1 1/2 tablespoons red wine vinegar.
- After-dinner Kiwi and Mango with Fresh Lime Zest: 3/4 cup
DAY5 plan
Breakfast (451 calories)
- Bran cereal: 1 1/2 cups
- Skim milk: 1 and 1/2 cups
- Blueberries: 1 cup
Mid-morning snack (280 calories)
- Millet rice cake: 2 pieces
- Peanut butter: 2 tablespoons
Lunch (500 calories)
- chicken green salad
- Make a mixed salad with 3 cups of mixed greens, 5 ounces of cooked chicken breast (cook another 3 ounces of chicken for dinner on day 6), 8 cherry tomatoes, 1/2 cup of halved cucumber slices, and 1/3 cup of shredded carrots.
- Top salad with 1 tablespoon each of olive oil and red wine vinegar
Evening snack (95 calories)
Dinner (651 calories)
- Cod with tomato cream sauce: 1 serving
- Cooked brown rice: 11/4 cup
- Topping the mixed greens with 1 tablespoon olive oil and balsamic vinegar: 2 tablespoons.
6th day plan
Breakfast (419 calories)
Egg & Avocado Toast: 1 serving
- Mash 1/2 medium avocado
- Cook 2 large eggs in 1/4 teaspoon olive oil or lightly coat a skillet with cooking spray (1 second spray) and add a pinch of salt and pepper.
- Take two corn tortillas and spread with 1 tablespoon of pico de gallo or salsa.
- Top the tortillas with avocado, egg, and salsa.
Mid-morning snack (223 calories)
- Cucumber slices: 1 cup
- Hummus: 3 tablespoons
- Plain dry roasted almonds: 2 tablespoons
Lunch (487 calories)
- Baked tofu and peanut noodle salad: 2 cups
- Medium orange: 1
Evening snack (200 calories)
- Non-fat plain Greek yogurt: 1 cup
- Sliced strawberries: 1/2 cup
- Honey: 2 teaspoons
Dinner (647 calories)
- Grilled Romaine Cheese with Avocado Lime Dressing: 1 serving
- Cook chicken breast in 1 tablespoon olive oil: 5 ounces (seasoned with 1/4 teaspoon cumin seeds and a pinch of kosher salt and pepper).
- Cooked quinoa: 1 1/4 cups
7th day plan
Breakfast (448 calories)
- Nonfat plain Greek yogurt: 1 1/4 cups
- Top the yogurt with 1 cup of blueberries, 3 tablespoons of unsalted dry roasted almonds, and 2 teaspoons of honey.
Morning meal (206 calories)
- Hummus: 1/4 cup
- Medium red bell pepper, sliced: ¾
- Carrots (medium): 3
Lunch (495 calories)
- Veggie hummus sandwich: 1 serving
- Take two slices of whole wheat bread and spread with 1/2 tablespoon of hummus and 1/2 mashed avocado.
- Make a sandwich by layering 1/4 cup cucumber slices, 1/4 medium red bell pepper, 1/3 cup shredded carrots, and 1 cup mixed greens on top of the slices.
- Medium apple: 1 piece
Evening snack (105 calories)
Dinner (637 calories + 101 calories)
- Baked tofu and peanut noodle salad: 2 cups
- Chop peanuts and sprinkle on noodle salad: 2 tablespoons
- Top the mixed greens with 1 tablespoon and 2 teaspoons of red wine vinegar. Sesame oil: 1 cup
- Treat yourself to two dark chocolates
As mentioned above, nutritional needs vary from person to person. Therefore, before following the above diet, consult a nutritionist for a customized meal plan.
2000 Calorie Meal Plan: Foods to Include
- Whole grains: brown rice, oats, bulgur, quinoa, farro, millet, etc.
- Fruits: berries, peaches, apples, pears, melons, bananas, grapes, etc.
- Non-starchy vegetables (those that grow above ground): kale, spinach, bell peppers, zucchini, broccoli, bok choy, Swiss chard, tomatoes, cauliflower, etc.
- Starchy vegetables (those that grow underground): butternut squash, sweet potatoes, winter squash, potatoes, peas, plantains, etc.
- Dairy products: plain yogurt, kefir, full-fat cheese
- Seafood: tuna, salmon, halibut, scallops, mussels, clams, shrimp, etc.
2000 Calorie Meal Plan: Foods to Avoid
- Added sugar: agave, baked goods, ice cream, candy, etc. Added sugar should be limited to less than 5-10% of total caloric intake.
- Fast food: French fries, hot dogs, pizza, chicken nuggets, etc.
- Processed and refined carbohydrates: bagels, white bread, crackers, cookies, chips, sugary cereals, boxed pasta, etc.
- Fried foods: fried chicken, donuts, potato chips, fish and chips, etc.
- Carbonated and sugar-sweetened beverages: Sports drinks, sugar-sweetened juices, sodas, fruit punch, sweetened tea and coffee drinks, etc.
- Diet and low-fat foods: Diet ice cream, diet boxed snacks, diet packaged and frozen foods, and artificial sweeteners such as Sweet n’ Low.
conclusion
To stay within your calorie budget, you need to make healthy food choices that keep you full and tickle your taste buds. A heart-healthy diet should represent all food groups and be balanced. The goal is to know which nutrients are good for you, and for that you need to consult an expert to get the right nutrients. A meal plan of 1,800 to 2,000 calories is the norm for many people, but this may not be right for you. This meal plan is representative of a healthy person with a moderately active lifestyle in mind. If you’re new to calorie counting, download the mofobond app to assess your health goals.
Frequently asked questions (FAQ)
Q. Can I burn 2000 calories in a workout?
Yes, you can burn an additional 2,000 calories just by exercising, but it requires longer time and greater intensity. For that you need to become a professional or an athlete. Therefore, if you have no health problems and are reasonably active, aim to burn 1,000 calories through exercise and adjust the rest by reducing calories in your diet. Also, consider building up your stamina gradually.
Q. Will I maintain my weight on a 1800-2000 calorie diet?
Calorie intake and weight vary depending on gender, age, height, etc. Most women between the ages of 19 and 30 need about 2,000 to 2,400 calories per day to maintain their weight. At the same time, women between the ages of 31 and 59 have slightly lower energy needs. Generally, women in this age group need to eat between 1,800 and 2,200 calories per day to maintain their weight.
Q. Is 2000 calories enough to build muscle?
To build muscle, your diet plan should include primary proteins, proteins that have high biological value and are absorbed into the bloodstream faster. Therefore, taking into account your height, weight, body shape, training routine and daily life, you can calculate a protein intake of 0.8 to 1 g per kg of body weight for muscle maintenance. If you want to build muscle, you can consume up to 1.2 g per kg of body weight.
Q. How many calories are in a heart-healthy diet?
Calorie needs vary from person to person. The standard range is usually a 2,000 calorie diet per day. You may need more or less calories depending on several factors, including your age, gender, and level of physical activity.
Q. What three foods do cardiologists say to avoid?
A. Some foods can be harmful to your heart health. However, cardiologists urge you to avoid the three most dangerous food groups: processed meats, processed and canned foods, and carbonated beverages.
Q. What is the best diet for heart patients?
A heart-healthy diet, as the name suggests, includes everything that protects your heart from health problems. But at the same time, everything that can harm your heart health is eliminated. So eat fiber-rich fruits, vegetables, whole grains packed with hydrating nutrients, and say goodbye to high-fat and high-sodium foods. Additionally, your diet should not include canned or processed foods, foods high in sugar or salt, cheese, or red meat. This menu, on the other hand, puts more emphasis on oats, barley, salmon, fatty fish, dark leafy vegetables, nuts and seeds, low-fat dairy products, and olive oil.
Q. How do you make a weak heart strong?
It’s easy to strengthen your heart and maintain a healthy heart if you follow a few basic rules. This is a combination of exercise and excludes certain foods and habits. For example, following a healthy, balanced diet and a physically active lifestyle are essential for a healthy heart. At the same time, you should avoid consuming foods that are not good for your heart, avoid tobacco and alcohol, avoid stress, and refrain from overeating.
Q. What is the 3-day heart diet?
The 3-Day Heart Diet severely limits the foods you consume during certain meals. A combination diet rich in fibrous fruits, vegetables, whole grains, and protein with no or minimal salt intake. It’s about lowering sodium levels.
