2000 Calorie Dash Diet Meal Plan
If Hypertension has created some never-ending troubles in your life, the Dash diet meal plan of 2000 calories is surely the perfect way out.
In a world where the Internet is flooded with hundreds of fad diets, claiming them as the best of the lot, the Dash diet is the topmost diet according to the US department of health and human services.
It is different from all those diet plans that aren’t sustainable and further bring random side effects to your body.
Moreover, while putting in the required determination and effort, you can shed some good weight on your body.
What is a 2000 Calorie Dash Diet Meal Plan?
The diet is undoubtedly the most balanced diet on this planet. It doesn’t require you to focus on the reduction or increment of one particular macro or micronutrient.
Instead, it asks you to practice a balanced diet of high-quality proteins, healthy carbs, fibers, and healthy fats.
Moreover, you must reduce salt and table sugar intake along with other processed, junk, or refined food items.
Now, while you do that, ensure you keep the daily calorie intake within the 2000 calories mark.
Additionally, read the guidelines and instructions below regarding the printable Dash diet meal plan 2000 calories.
General guidelines for 2000 Calorie Dash Diet Meal Plan
- Focus on bringing a balanced meal on your platter while bringing all the fresh fruits, veggies, lean meats, nuts, and seeds
- Eliminate every processed or packaged food option as it brings those harmful preservatives and empty calories to your gut
- Excess sugar and salt intake is completely prohibited during this diet plan
- Your daily water intake plays a key role in this meal plan, so you must drink at least 7-8 glasses per day
- Speak to your doctor or physician before jumping on to this diet plan
Weekly Planner for Dash Diet Meal Plan With 2000 Calories
Day 1.
Breakfast- 2 servings of poached eggs with one slice of whole-wheat toast
Snack- 1 serving of low-fat cottage cheese with 1 medium-sized apple
Lunch- 1 serving of smoked salmon with olive oil and parmesan dressing
Snack- 1 serving of Greek yogurt with 1 banana
Dinner- 1 serving of grilled chicken with pepper cheese and mixed greens
Total calories for the day-1989
Day 2.
Breakfast- 1 serving of scrambled eggs with spinach and tomatoes and 1 cup of skimmed milk with strawberries
Snack- 1 serving of Apple with almond butter
Lunch- 2 servings of grilled trimmed sirloin with brown rice and sweet potato
Snack- 2 servings of non-fat yogurt with fresh blackberries
Dinner- 2 servings of lemon chicken with 1 large-size pita bread and green veggies
Total calories for the day-2007
Day 3.
Breakfast- 2 slices of whole wheat bread toast with 4 hard-boiled eggs
Snack- 1 serving of Walnuts with Mango smoothie( 1 cup)
Lunch- 2 slices of whole wheat bread with ½ cup tuna,1 cup roasted Brussel spouts, ½ cup raspberries, and sweet potato
Snack- 1 serving of peanut butter with banana
Dinner- 2 servings of mixed greens vegetable salad with grilled chicken breast and baked kale crisps
Total calories for the day-1995
Day 4.
Breakfast- 1 serving of Denver omelet with 2 whole-wheat toast, spinach, and sundried tomatoes
Snack- 1 cup of non-fat fruit yogurt with 2 bananas
Lunch- 2 servings of roasted shrimp with whole wheat pasta and mixed greens
Snack- 2 cups baby carrots with hummus
Dinner- 2 servings of grilled salmon(6 oz) with 1 large pita bread and olive oil dressing
Total calories for the day-2004
Day 5.
Granola
Breakfast- 1 serving of scrambled eggs with tomato and onion flakes and 1 cup of skimmed milk
Snack- 1 serving of Granola with non-fat Greek yogurt
Lunch- 1 serving of black bean burrito with peppered cheese slices
Snack- 1 cup of whey protein shake with almonds ( 2 oz)
Dinner- 2 cups boiled spinach,2 cups of mixed vegetable salad, grilled chicken breast(4oz) with 2 oz of roasted walnuts
Total calories for the day-1994
Day 6.
Breakfast- 1 serving of 4 hard-boiled eggs with 2 strips of bacon
Snack- 1 cup of tuna avocado salad
Lunch- 2 slices of whole wheat bread with roasted tuna and baked sweet potatoes
Snack- 2 bananas with 1tbsp peanut butter
Dinner- 2 servings of grilled chicken tacos with 1 serving of mixed greens and peppered cheese
Total calories for the day-2009
Day 7.
Breakfast- 1 cup of protein avocado smoothie with 2 servings of almonds
Snack- 1 small granola bar with 2 cups of strawberries
Lunch- 2 servings of smoked salmon with herb sauce and mixed green salad
Snack- ½ cup non-fat yogurt with 2 apples
Dinner- 2 servings of plain tuna salad with kale crisps
Total calories for the day-2001
Bottom-line for the Dash diet meal plan 2000 calories
This diet cannot be deemed a mere healthy meal plan and focuses more on a healthier routine and lifestyle.
Still, you must consult with the doctor before starting ahead. Remember that the results may vary according to age, health condition, and weight.
Printable (PDF) Dash diet meal plan 2000 calories
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 2 serving of poached eggs with one slice of whole-wheat toast | 1 serving of scrambled eggs with spinach and tomatoes and 1 cup of skimmed milk with strawberries | 2 slices of whole wheat bread toast with 4 hard-boiled eggs | 1 serving of Denver omelet with 2 whole-wheat toast, spinach, and sundried tomatoes | 1 serving of scrambled eggs with tomato and onion flakes and 1 cup of skimmed milk | 1 serving of 4 hard-boiled eggs with 2 strips of bacon | 1 cup of protein avocado smoothie with 2 servings of almonds |
| Snack | 1 serving of low-fat cottage cheese with 1 medium-sized apple | 1 serving of Apple with almond butter | 1 serving if Walnuts with Mango smoothie( 1 cup) | 1 cup of non-fat fruit yogurt with 2 bananas | 1 serving of Granola with non-fat greek yogurt | 1 cup of tuna avocado salad | 1 small granola bar with 2 cups of strawberries |
| Lunch | 1 serving of smoked salmon with olive oil and parmesan dressing | 2 servings of grilled trimmed sirloin with brown rice and sweet potato | 2 slices of whole wheat bread with ½ cup tuna,1 cup roasted Brussel spouts, ½ cup raspberries, and sweet potato | 2 serving of roasted shrimps with whole wheat pasta and mixed greens | 1 serving of black bean burrito with peppered cheese slices | 2 slices of whole wheat bread with roasted tuna and baked sweet potatoes | 2 servings of smoked salmon with herb sauce and mixed green salad |
| Snack | 1 serving of Greek yogurt with 1 banana | 2 servings of non-fat yogurt with fresh blackberries | 1 serving of peanut butter with banana | 2 cups baby carrots with hummus | 1 cup of whey protein shake with almonds ( 2 oz) | 2 bananas with 1tbsp peanut butter | ½ cup non-fat yogurt with 2 apples |
| Dinner | 1 serving of grilled chicken with pepper cheese and mixed greens | 2 servings of lemon chicken with 1 large size pita bread and green veggies | 2 servings of mixed greens vegetable salad with grilled chicken breast and baked kale crisps | 2 servings of grilled salmon(6 oz) with 1 large pita bread and olive oil dressing | 2 cups boiled spinach,2 cups of mixed vegetable salad, grilled chicken breast(4oz) with 2 oz of roasted walnuts | 2 servings of grilled chicken tacos with 1 serving of mixed greens and peppered cheese | 2 servings of plain tuna salad with kale crisps |
| Total calories for the day | 1989 | 2007 | 1995 | 2004 | 1994 | 2009 | 2001 |
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