A Nutritionist's 7 Day 2000 Calorie Plan for Weight Loss and Gain Muscle

Welcome to your 2,000 calorie meal plan. Don’t call it “diet” (because it isn’t). It’s a healthy, real nutritional approach with two goals in mind. Follow this plan for seven days and you will 1) improve your body composition and 2) gain muscle mass.

It works because I’ve used it on my own customers as part of my nutrition practice, Foodtalk Nutrition LLC.

As always, you’ll also want to implement a strength program that will allow you to get stronger. But from a nutritional point of view, you can rely on it.

Before we hit the plan, there are three key strategies you should consider in total.

Think of volume

Although your stomach doesn’t count calories, it does count the amount of food or liquid.

And when your stomach feels the volume, it will tell your brain to slow down your eating. This effect helps you to keep track of your servings and total caloric intake in most cases. High volume things (mostly fruits, vegetables, protein, and high fiber grains) will help you feel adequate levels of fullness.

Think about color

This is an area that most people forget when it comes to sticking to a plan.

Not only should you meet your caloric needs, but most importantly your nutritional needs. The following menu is packed with colorful fruits and vegetables so you know they’re micronutrient-rich. That’s a good thing, because micronutrients help keep the body at a high level and fight off disease.

Think about the future

This plan is a guide. Find out what is good for you and how you like to eat. Give yourself some leeway. You will make mistakes. If you don’t like one protein, swap it out for another. Experiment. Variety is the spice of life – and also the substance for lasting nutrition.