Menu for 2000 calories per day for weight loss, gaining muscle mass for a week with BZHU, recipes

This is not just an example of a nutritious diet, but also an experiment - is it possible to eat healthy in Russia on the minimum wage? Yes, you can.

At the end of this article there is a link to a Google document - a table of calculations for this diet. You can copy it and change the ingredients yourself or leave your comment in the file.

What is the 2000 kcal diet?

The 2000 kcal diet is a nutritional system that involves preparing a complete diet with a daily calorie content not exceeding 2000 kcal. In this case, it is important to take into account the ratio of proteins, fats and carbohydrates, since a properly calculated BZHU will ensure the normal functioning of the body, satisfying its needs for micro and macroelements.

A 2000 kcal nutrition system can hardly be called a complete diet, since this is exactly the amount of calories that a healthy adult needs to maintain full functioning. This means that when creating a diet, there will be no need for strict restrictions and giving up more foods.

Nutritional value

Nutritional value is a term that defines how much nutrients a food contains. Nutrition experts typically express the nutrient content of foods per 100 calories, per 100 grams, or per serving. Nutrient-dense foods contain more nutrients than calories and are low in fat, sugar and salt. Beneficial nutrients that the foods contain include:

• protein
• fiber
• vitamins
• minerals

When following a healthy diet, you need to consider the nutrient density of foods as well as their calorie content. For example, a sweet muffin has the same number of calories as fried chicken but fewer beneficial nutrients.

Who is the 2000 kcal diet recommended for?

The 2000 calorie per day menu is suitable for both men and women.

Diet as a way to lose weight is shown:

• people with high physical activity, since it is the presence of physical activity that will provide the maximum effect even under the conditions of a given daily calorie content;

  
  A 2000 calorie per day menu should include 5 dishes.

• people with a lot of excess weight;
• women who want to build muscle mass;
• men who want to lose excess weight without consequences for the body.

What are the benefits of preparing all your meals in advance?

Preparing meals according to a pre-planned diet requires a lot of organization, but it's worth it.

You can achieve your goals much faster

If you prepare meals according to a pre-made meal plan, you will definitely increase your chances of losing weight, gaining weight, or achieving any necessary goal that you have set for yourself. A proper diet also supports athletic performance, muscle growth and regeneration. An interesting study shows that meals prepared at home often contain fruits and vegetables, but are also more likely to maintain a healthy weight. [1–2]

You will save time and money

Containers with main dishes can be prepared several days in advance.
You can set aside 1-2 hours for this on the weekend or any day of the work week. This way you will prepare several servings of a side dish, meat or other protein at once, which will last you for 2-3 days. Prepared dishes just need to be heated, add fresh vegetables and your dish is ready. Thanks to this, you can save time , which you can devote, for example, to your hobbies. Meals prepared at home are much healthier than food in restaurants.

You don't have to constantly improvise

When you don't have pre-prepared meals and you feel hungry, you'll likely start eating whatever you can get your hands on. Thus, with the help of a pre-compiled diet, you no longer have to improvise and snack on desserts or fatty foods.

You can prepare food according to your preferences

Only you know which products you like. When preparing dishes, you can use your favorite spices and experiment with their combinations in different ways.

Your meals will become regular

With pre-prepared meals, you'll also find that you don't have to skip lunch or a snack, which is what leads to overeating. Proper nutrition has a direct bearing on weight loss. In this simple way, you will provide your body with everything it needs to increase energy levels and not feel tired.

Contraindications to the 2000 kcal diet

The 2000 kcal diet has no restrictions or contraindications. This nutritional system is suitable for maintaining normal weight throughout life, as it can provide the body with all the necessary nutrients.

Eating 5 meals a day allows you to make your diet as comfortable as possible and not feel hungry during the day.

The 2000 kcal diet may not be suitable for adult men who lead an active lifestyle and play sports. If we consider diet as a tool for gaining muscle mass, then we can talk about its ineffectiveness. The minimum amount of calories a man needs to build muscle is 2400 kcal.

Allowed foods for weight loss

A 2000 calorie per day menu should consist of healthy foods and be as balanced as possible. It is important that the body's needs for carbohydrates, proteins and fats are fully satisfied.

Carbohydrates provide the body with the energy it needs to stay active throughout the day.

Among the main sources of complex carbohydrates for weight loss are:

• porridge from cereals: buckwheat, barley, millet, wheat;
• oatmeal;
• whole wheat bread;
• durum wheat pasta.

Be sure to include sources of fiber in your diet:

• fruits;
• berries;
• any raw or boiled vegetables;
• greenery;
• legumes

Proteins are necessary to maintain muscle function and metabolic processes in tissues.

When losing weight, you are allowed to consume the following protein foods:

• chicken;
• cottage cheese;
• mushrooms;
• hard cheese;

• fish.

Fats have a beneficial effect on the functioning of the endocrine and reproductive systems.

Among the main sources of fats allowed for weight loss are:

• nuts;
• cold pressed vegetable oils;
• fatty fish;
• plant milk;
• fermented milk and dairy products.

To count or not to count

I would like to add that counting calories is a difficult, rather tedious and uninteresting task. It is much more important to learn to distinguish between good and bad food.

Otherwise, your days will become filled with endless thoughts on the topic “how much have I eaten?”, you will get tired of it pretty quickly and will soon drop everything and return to where you started.

No, there are, of course, people with a strong will who are not too lazy to scrupulously calculate the energy value of their dishes every day.

If you are just such a person, then I take my hat off.

But if you are still unsure of yourself, then I advise you to take a closer look at the principles of proper nutrition:

• fill your diet with vegetables and fruits,
• add legumes and durum wheat,
• conduct an audit of cereals and leave only those that will provide the greatest benefit - whole grains, pearl barley, buckwheat, oatmeal
• give up white bread
• industrial baking,
• various food waste such as sausages, chips, soda, fast food
• and, if possible, from products of meat origin, since my personal opinion is that they do more harm than good - it is often unknown what and how they are prepared from, in addition, they (especially meat) take a long time and are poorly digested in the body.

Prohibited Products

The 2000 calorie per day menu excludes foods with low nutritional value.

This category includes sources of simple “empty” carbohydrates, which have a high calorie content and minimal content of nutrients:

• sweets and bakery products;
• fast food;
• sweet carbonated drinks;
• fried fatty foods;

• confectionery products based on vegetable fats;
• packaged juices;
• sausages and smoked meats.

Easy exercise program to burn calories

Just take 20 minutes a day, wear comfortable clothes and sports shoes, and you're ready to go! We guarantee that your mood and performance will noticeably improve if you perform this complex.

• Head tilts – 1 set, 10 times
• Head rotation - 1 repetition, 10 times
• Shoulder circles - 1 rep, 10 times
• Arm rotation - 1 repetition, 10 times
• Wrist rotation - 1 repetition, 10 times
• Body rotation - 1 repetition, 10 times
• Ankle rotation - 1 rep, 10 times
• Side lunges - 1 rep, 10 reps
• Standing toe touch - 1 rep, 10 times
• Standing side bends - 1 repetition, 10 times
• Running in place – 3 minutes
• REST – 10 seconds
• Jumping Jackie – 2 sets of 25 reps
• Lunges – 2 sets of 10 reps
• Jumping rope – 3 sets of 50 reps
• REST – 10 seconds
• Bench push-ups – 2 sets of 10 reps
• Leg raises - 2 sets of 10 reps
• REST – 10 seconds
• Scissors - 2 sets of 10 reps
• Bicycle - 2 sets of 10 reps
• Crunches - 2 sets of 10 times
• REST – 10 seconds
• Russian twist - 2 sets of 10 times
• Plank – 30-45 seconds
• Cool down – Stretch your arms, sides, legs, back, calves and neck.

The first days you may feel tired and unwell, but later you will feel a surge of vigor and energy, and will enjoy your workouts. However, you need to be on alert so as not to break your diet. Below is a list of recommended products.

What to do before starting a diet

Before you start following a particular diet, you should consult your doctor or nutritionist.

The psychological aspect plays an important role in preparing for a diet. The right mindset aimed at success will help you avoid breakdowns and overeating.

Before starting the diet, you need to pay attention to some points:

• clean the refrigerator and kitchen cabinets of harmful products;
• keep a diary where you can make a meal plan for the week;
• purchase most of the necessary products;
• measure volumes and record the initial weight;
• purchase kitchen scales for weighing food;

ADDITIONAL INFORMATION ON THIS TOPIC

Manufacturers of sports nutrition The list of the best manufacturers of sports nutrition today is not so long. It is very difficult to gain consumer trust, because, as you know, reputation takes years to develop. Effective diets for weight loss The essence of any diet for weight loss is low calorie content. Remember, the weight will start to go away only when you start burning more calories than you consume. But in order to correctly create an individual diet that will help reduce the number of calories consumed, it is necessary to take into account a number of factors. Diet for women after 40 In this article, we decided to pay attention to the age factor, which should be taken into account both when creating a set of physical exercises and in creating a diet. Glucometers - which is better Today, in any pharmacy you can find a large assortment of glucometers, but choosing the most accurate and reliable one is very difficult. Healthy Foods Some foods have natural properties that can help prevent the development of various diseases, which is a good addition to traditional methods of treatment.

7-day diet plan for 2000 kcal with recipes for weight loss

A 2000 calorie menu involves eating food 5 times a day, in small portions of 150-250 g. Steaming should be chosen as a method of heat treatment of foods.

Day 1

Breakfast:

• oatmeal with milk with banana and apple – 200 g;

• soft cottage cheese 5% – 150 ml;
• coffee with milk without sugar – 200 ml.

Calorie content: 530 kcal.

Preparing oatmeal:

1. 40 g of oatmeal should be poured with 200 ml of milk and boiled over low heat for 5-7 minutes.
2. 1 medium banana (about 90 g) and ½ green apple (about 50 g) should be cut into small pieces and added to the porridge.

Snack 1:

• 3 slices of rye bread – 50 g;
• curd cheese – 50 g;
• cucumber – 1 pc. (50 g).

From these products you need to form sandwiches.

Calorie content: 230 kcal.

Dinner:

• mashed potatoes – 200 g;
• chicken cutlets – 200 g;
• tomato and cucumber salad – 70 g.

Calorie content: 570 kcal.

To prepare the cutlets, you need to mix 150 g of minced chicken, 1 egg, chopped onion and 30 g of dark bread soaked in milk. The formed cutlets should be fried in 1 tbsp. l. olive oil.

Snack 2:

• 2 boiled eggs – 110 g;
• hard cheese – 30 g.

Calorie content: 240 kcal.

Dinner:

• salmon steak in the oven – 250 g;
• boiled rice – 150 g;

• stew of zucchini, peppers, carrots – 100 g.

Calorie content of the dish: about 480 kcal.

To prepare the steak, the salmon must first be marinated in spices and salt, and then baked in the oven at 180C for about 30 minutes. To prepare the stew, all vegetables should be cut into cubes and simmered in vegetable oil for about 20-30 minutes.

Daily calorie intake: 2010 kcal.

Day 2

Breakfast:

• oatmeal with cottage cheese and banana – 230 g;
• coffee with milk – 200 ml;
• sandwich with cheese (30 g rye bread + 20 g cheese) – 50 g.

Calorie content: 564 kcal.

To prepare oatmeal pancakes:

1. You need to mix 40 g of oatmeal, 1 egg, 30 ml of milk and chopped banana, bake the products in dry water until ready.
2. Place cottage cheese on an oatmeal pancake and roll it into an envelope.

Snack 1:

• cashews – 30 g;
• dates – 30 g.

Calorie content: 254 kcal.

Dinner:

• pasta in creamy mushroom sauce – 250 g;
• cabbage and cucumber salad – 120 g.

Calorie content: 350 kcal.

Pasta preparation steps:

1. Boil 200 g of durum wheat pasta until tender.
2. Fry 300 g of champignons in a frying pan, pour in 100 ml of heavy cream and add 30 g of hard cheese.
3. Mix pasta with sauce.

Snack 2:

• soft cottage cheese – 200 g;
• raspberries – 50 g;
• banana – 80 g.

Calorie content: 293 kcal.

Dinner:

• boiled basmati rice – 100 g;
• smoked haddock – 150 g;
• boiled peas – 80 g;

• poached egg – 70 g.

Calorie content: 450 kcal.

Total daily calories: 1911.

Day 3

Breakfast:

• salted oatmeal with egg and cheese – 200 g;
• soft cottage cheese – 200 g;
• blueberries – 50 g.

Calorie content: 594 kcal.

50 g of oatmeal should be poured with 200 ml of water and boiled until tender. In the process of preparing porridge, you need to beat in 1 egg, and then add 50 g of hard cheese.

Snack 1:

• fruit smoothie made from 1 apple, 1 banana, 50 g raspberries and a handful of spinach.

Calorie content: 190 kcal.

Dinner:

• boiled buckwheat – 200 g;

• boiled chicken fillet – 150 g;
• eggplant stew with carrots and peppers – 130 g.

Calorie content: 520 kcal.

Snack 2:

• vinaigrette – 150 g.

Calorie content: 185 kcal.

Dinner:

• turkey baked with potatoes – 250 g;
• salad of tomato, cucumber and sour cream – 100 g.

Calorie content: 420 kcal.

To prepare a hot dish, you need to combine 150 g of chopped turkey fillet, 180 g of potatoes, salt and spices, and then place the mixture in the oven and bake at 180 C for about 40 minutes.

Daily calorie content: 1909 kcal.

Day 4

Breakfast:

• cheesecakes – 250 g;
• coffee with milk – 220 ml;

• natural yogurt – 100 ml.

Calorie content: 530 kcal.

To prepare cheesecakes, you need to mix 250 g of low-fat cottage cheese, 1 egg, 5 g of vanilla sugar and 40 g of semolina.

Snack 1:

• steamed chicken meatballs – 150 g;
• salad of Chinese cabbage, greens and cucumber – 200 g.

Calorie content: 216 kcal.

To prepare meatballs, you need to mix 250 g of minced chicken, 1 chopped onion, egg and spices. The formed meatballs should be boiled in a double boiler for 30 minutes.

Dinner:

• pasta with shrimp – 200 g;
• boiled squid salad – 200 g.

Calorie content: 440 kcal.

To prepare the pasta, boil 200 g of pasta. In a frying pan you need to fry 300 g of shrimp, 2 cloves of garlic and 1 tomato. Mix pasta with sauce.

To prepare a squid salad, you need to chop 2 boiled squid, 2 boiled eggs, green onions and combine them with 40 g of sour cream.

Snack 2:

• peanuts – 30 g;

• green apple – 1 pc.

Calorie content: 233 kcal.

Dinner:

• spicy pork with egg noodles – 250 g;
• vegetable slices from tomatoes, cucumbers and bell peppers – 150 g.

Calorie content: 520 kcal.

To prepare a hot dish, you need to chop 300 g of pork, and then fry it until tender with 1 carrot, onion, adding 5 g of sesame oil, 10 g of soy sauce and a pinch of ground ginger. Serve the meat with 100 g of boiled egg noodles.

Total daily calorie content: 1939 kcal.

Day 5

Breakfast:

• homemade granola – 70 g;
• natural yogurt – 200 ml;
• boiled egg – 2 pcs.

Calorie content: 580 kcal.

To prepare homemade granola, you need to mix 100 g of large oat flakes, 30 g of cashew nuts, 30 g of raisins and 50 ml of sweet syrup or honey, and then bake the mixture in the oven at 160C for 40-50 minutes.

Snack 1:

• smoothie made from 1 banana, 50 g cherries, 30 g oatmeal and 1 pear.

Calorie content: 254 kcal.

Dinner:

• pilaf with chicken – 200 g;
• vegetable salad of tomato and sweet pepper, with feta cheese – 150 g.

Calorie content: 565 kcal.

To prepare pilaf:

1. You need to take 200 g of rice, 300 g of chicken fillet, 3 medium carrots, 2 onions.
2. The onion should be cut into half rings, the carrots should be grated on a coarse grater, and the fillet should be cut into cubes. In a cauldron, fry meat with vegetables in 2 tbsp. l. vegetable oil for 15 minutes.
3. Spread the rice evenly over the fried vegetables and chicken and add water. Cook pilaf for about 1 hour.

To prepare the salad, vegetables and feta cheese should be cut into cubes and seasoned with olive oil.

Snack 2:

• low-fat cottage cheese – 150 g;
• natural yogurt – 100 ml;
• coconut flakes – 20 g.

Calorie content: 280 kcal.

Dinner:

• cod in the oven – 200 g;
• stewed cabbage with carrots – 150 g.

Calorie content: 320 kcal.

Cod fillet should be rubbed with salt and spices, wrapped in foil and baked in the oven at 180C for about 40 minutes.

Daily calorie content: 1999 kcal.

Day 6

Breakfast:

• lazy oatmeal – 200 g;
• rye bread – 20 g;
• hard cheese – 20 g.

Calorie content: 480 kcal.

To prepare oatmeal, the night before, pour 40 g of oatmeal with kefir in a volume of 200 ml, then add ½ banana and 30 g of raspberries. Leave the oatmeal in the refrigerator overnight.

Snack 1:

• 200 g soft cottage cheese;
• pear – 1 pc.;

• almonds – 20 g.

Calorie content: 307 kcal.

Dinner:

• boiled bulgur – 150 g;
• champignons in sour cream – 100 g;
• boiled chicken breast – 120 g.

Calorie content: 620 kcal.

300 g of champignons should be cut into thin slices, 1 onion cut into squares. You need to fry the vegetables in butter until tender, and then add 200 ml of low-fat sour cream.

Snack 2:

• green apple – 1 pc.;
• fermented baked milk – 150 ml;
• peanuts – 20 g

Calorie content: 212 kcal.

Dinner:

• 2 egg omelet;
• boiled green beans – 100 g;
• avocado – 50 g.

Calorie content: 306 kcal.

Daily calorie content: 1925 kcal.

Day 7

Breakfast:

• whole grain bread – 3 slices (about 70 g);
• avocado – 1 pc.;
• lightly salted salmon – 50 g.

Calorie content: 430 kcal.

You need to remove the skin from the avocado and mash the pulp with a fork, and then put it on bread along with the salmon.

Snack 1:

• ricotta cheese – 100 g;
• banana – 1 pc.;
• peanut butter – 1 tsp.

Calorie content: 331 kcal.

Dinner:

• fish cutlets – 150 g;
• brown rice – 100 g;
• cabbage salad – 100 g.

Calorie content: 435 kcal.

Grind 200 g cod fillet in a blender, mix with 1 egg and 1 chopped onion. It is necessary to form cutlets from minced meat and bake in the oven at 180C for about 40 minutes.

Snack 2:

• persimmon – 1 pc.;
• Ryazhenka – 200 ml.

Calorie content: 230 kcal.

Dinner:

• 2-egg omelet with cheese and mushrooms;
• herbal tea – 200 ml;
• chicken breast baked in spices – 100 g.

Calorie content: 421 kcal.

Lightly fry 100 g of champignons in a frying pan and then add eggs to them. When the omelette is ready, you need to sprinkle it with 30 g of grated cheese.

Chicken breast should be marinated with spices (turmeric, ginger, dried garlic) for 30 minutes, then wrapped in foil and baked in the oven at 180C.

Daily calorie content: 1890 kcal.

Breakfast. Oatmeal with jam + tea

80g of dry oatmeal turns into approximately 250g of oatmeal. You can boil them, or you can just pour boiling water over them and leave them to “infuse” for 10 minutes.

Add 20 g of any jam (a full tablespoon). In our calculations, we took into account that you can choose any jam to suit your taste: strawberry, cherry, raspberry - they all cost about 120 rubles. per jar 320 g.

Wash it down with regular packaged Lipton (you can save a little less than a ruble if you buy the cheapest tea). By the way, we calculated 10 g of sugar as additives for the entire diet - this is enough to sweeten tea in the morning and evening. Or add sweets to your porridge.

In breakfast: about 350 kcal.

Breakfast price: 12 rub. 90 kopecks

Weekly meal plan for gaining muscle mass. Dish recipes.

A 2000 calorie per day menu can be used during the period of active muscle gain in women. When doing regular strength training, you should pay attention to consuming enough protein and carbohydrates.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

The menu, based on the principle of eating 2000 calories per day, is suitable for both men and women leading an active lifestyle. This nutrition system allows you to build a complete, balanced diet and at the same time improve body quality or reduce weight.

Dinner. Chicken breast with buckwheat + vitamin salad from cabbage and carrots

Chicken breast is the standard of protein food in terms of price/quality ratio, and buckwheat is an excellent example of complex carbohydrates. However, to make it tasty, you need to know how to cook it. We have collected 15 folk ideas on this matter in this text.

Simply boil the buckwheat, add the fried onions and the breast cooked to your taste.

The salad is even simpler: finely chop the cabbage and carrots, add a little oil, salt, pepper - to taste.

At lunch: 578 kcal.

Lunch price: 41 rub. 13 kopecks