A 2000 calorie heart-healthy meal plan is required for men and women between 18 and 50 who have a healthy BMI and moderately active lifestyles. However, when following this eating plan, moderate physical activity like brisk walking, ascending a few flights of stairs, yoga, and pilates for 30-40 minutes 4-5 days a week is required. Two thousand calories can lead to weight gain if you live a sedentary lifestyle.
The Product and Drug Administration (FDA) considers 1800-2000 calories per day the typical nutritional level recommended on food labels. This usually covers the energy and nutritional needs of active and healthy individuals. Furthermore, this level can be raised or lowered depending on the person’s lifestyle and physical requirements, such as age, gender, height, weight, and physical activity. Women over 60, for example, need fewer calories to maintain their weight, according to the Dietary Guidelines for Americans. They typically need 1600–1800 calories per day to maintain their weight.
Is Your Meal Plan of 2000 Calories Heart-Healthy?
While some people maintain a healthy weight with a 2000-calorie meal plan, others gain or lose weight. However, keeping the meal plan below 1800-2000 calories is critical while also being heart-healthy. A balanced diet of 2000 calories containing all necessary food groups is required for individuals at risk of chronic illnesses, unhealthy weight gain, and other health concerns such as diabetes, high blood pressure, and nutritional deficiencies.
Eating healthily, moving more, maintaining a healthy-compatible weight for your body, and keeping bad habits like smoking, drinking, and poor sleep patterns in control are proven ways to lower your risk of heart disease.
200 Calorie Heart-Healthy Meal Plan for 7 Days
The meal plan below incorporates 2000 calories per day and addresses all facets of a heart-healthy diet. It also adheres to the American Heart Association’s salt, sugar, and saturated fats guidelines.
Whole grains, fiber-rich vegetables and fruits, lean proteins, heart-healthy fats like avocado, olive oil, minimum salt to reduce sodium, and lots of herbs and spices are all part of the meal plan.
Plan your breakfast for the first day (403 calories)
- Toast with egg and avocado
- Toast 1 whole wheat bread slice
- Cook two giant eggs in a pan coated with cooking spray (1-second spray) or olive oil. Pepper and the tiniest sprinkle of salt can be used to season the meat.
- 12 medium avocado, mashed
- On your bread, spread 14 cups of pico de gallo or salsa.
- Add eggs and avocado to the toast.
- Snack in the Middle of the Morning (249 calories)
- 6-8 oz. almonds
- One medium apple
- Lunch will be served (500 calories)
- Salad with Chickpeas and Veggies
- Take 3/4 cup of your favorite vegetables (tomatoes, cucumbers, etc.) and 2 cups of mixed vegetables.
- 1 cup chickpeas, rinsed
- Add 2 tbsp cheddar cheese, 1 tbsp olive oil, 1 tbsp red wine vinegar, and freshly ground pepper.
- One medium orange
- Snack in the Evening (192 calories)
- One slice Multigrain Rice Cake
- 12 tbsp (636 calories)
- One serving of seared salmon with green peppercorn sauce
- 1 cup steamed green beans
- One large baked red potato (drizzled with two tablespoons olive oil, 14 tablespoons garlic powder, and a teaspoon of salt)
Plan your breakfast for the second day (453 calories)
- One serving of Egg and Tomato Toast
- 1 cup rolled oats + 1 cup milk + 1 cup water = 1 cup rolled oats + 1 cup milk + 1 cup water = 1 cup rolled oat
- Add 1 cup of sliced strawberries and a pinch of cinnamon to the mix.
- Snack in the Middle of the Morning (239 calories)
- 1 cup blueberries
- 6-8 almonds (plain)
- Lunch will be served (487 calories)
- 1 serve Tuna and White Bean Spinach Salad
- Combine 1/2 cup baby spinach and 1 cup vegetables of your choice in a mixing bowl (try tomatoes & cucumbers)
- One can of light chunk tuna, rinsed and drained.
- 1/4 cup canned white beans, rinsed
- Combine all ingredients in a mixing bowl and top with 1/2 tbsp plain dry-roasted almonds and 1 tsp each red wine vinegar and olive oil.
- Snack in the Evening (256 calories)
- 1 medium apple + 3 tbsp dry-roasted peanuts
- Dinner is served (582 calories)
- Spaghetti Squash Noodles with Lemongrass Pork 1 serving Mango & Kiwi with Fresh Lime Zest: 34 cup Dark chocolate chips: 1 tbsp
Plan your breakfast for the third day (447 calories)
- 1 cup bran cereal
- 1 cup skim milk
- 2 tbsp slivered almonds
- 1 Mid-Morning Snack: Medium Banana (191 calories)
- 1 cup plain nonfat Greek yogurt ( topped with 1 cup strawberry halves and 2 tsp honey)
- Lunch will be served (472 calories)
- 14 cup chicken cauliflower fried rice
- One serving salad
- Mix 3 cups mixed greens, 34cupsp sliced cucumber, one tablespoon balsamic vinegar, one tablespoon olive oil
- Snack in the Evening (230 calories)
- Three tablespoons of unsalted dry-roasted almonds
- Two medium carrots Dinner (633 calories)
- Tostada is the toaster oven: 1 serve (keep the leftovers for lunch the next day)
- 12 cup rinsed black beans and 2 tbsp shredded Cheddar cheese on top of three corn tortillas
- Top with 12 diced avocados and 2 tbsp salsa or pico de gallo, and toast until the cheese begins to melt.
- 2 cups mixed greens (topped with 1 tbsp each lime and 2 tsp olive oil)
Day 4: Make a breakfast plan (452 calories)
- One serving oats
- 1 cup oats + 1 cup milk + 1 cup water = 1 cup oats
- 1 cup sliced strawberries and a teaspoon of cinnamon on top of cooked oats
- Snack in the Middle of the Morning (270 calories)
- 12 oz. sliced bell pepper
- 2 tbsp hummus
- 14 cup unsalted dry-roasted almonds (481 calories)
- Toaster-Oven 1 serving tostadas (use leftovers, if any, from day three dinner)
- One medium orange
- Snack in the Evening (142 calories)
- 34 cup nonfat plain Greek yogurt
- 2 tsp honey Dinner (640 calories)
- 14 cup chicken cauliflower fried rice
- One serving salad
- Three cups of mixed greens, 1/2 cup cucumber slices, and 1/3 cup shredded carrot are combined in a salad.
- 12 tablespoons olive oil, red wine vinegar
- After supper, have some kiwi and mango with fresh lime zest: 34 cup
Day 5: Make a breakfast plan (451 calories)
- 1 cup Mid-Morning Snack: 112 cups Bran Cereal: 112 cups Skim Milk: 112 cup Blueberries (280 calories)
- Rice Cake with Multigrains: 2
- Peanut 2 tbsp butter Lunch (500 calories)
- Salad with Chicken and Greens
- 3 cups mixed greens, 5 oz cooked chicken breast (prepare an extra three oz chicken for dinner on Day 6), eight cherry tomatoes, halved 12 cup cucumber slices, and 13 cups shredded carrot in a mixed salad
- 1 tbsp each olive oil and red wine vinegar on top of the salad
- Snack in the Evening (95 calories)
- One medium apple Dinner (651 calories)
- One plate of cod in a tomato cream sauce
- 114 cups brown rice, cooked
- Greens in a Mixture of 2 tbsp olive oil and balsamic vinegar, topped with 1 tbsp olive oil and 1 tbsp balsamic vinegar
Day 6: Make a breakfast plan (419 calories)
- Tostadas with Egg and Avocado: 1 serving
- 12 medium avocados, mashed
- Cook 2 giant eggs in 14 tsp olive oil or spray a thin layer of cooking spray (1-second spray) on the pan and season with salt and pepper.
- Spread 1 tbsp pico de gallo or salsa on two corn tortillas.
- Avocado, eggs, and salsa go on top of the tortillas.
- Snack in the middle of the morning (223 calories)
- 1 cup sliced cucumber
- 3 tbsp hummus
- 2 tbsp plain dry-roasted almonds
- Lunch will be served (487 calories)
- Salad with Roasted Tofu and Peanut Noodles: 2 cups
- One evening snack (medium orange) (200 calories)
- 1 cup plain Greek yogurt (nonfat)
- 12 cup sliced strawberries
- 2 tsp honey Dinner (647 calories)
- Avocado and Lime-Grilled Romaine 1 serving of dressing
- One chicken breast, cooked.
Day 7: Make a breakfast plan (448 calories)
- 114 cups nonfat plain Greek yogurt
- 1 cup blueberries, three tablespoons unsalted dry-roasted almonds, and two teaspoons honey
- Breakfast in the Middle of the Morning (206 calories)
- 14 cup hummus
- 34 ounces medium red bell pepper, sliced
- Lunch: 3 medium carrots (495 calories)
- Veggie-Hummus 1 serving of sandwich
- Spread 12 tbsp hummus and 12 mashed avocados on two slices of whole-grain bread.
- Make a sandwich using 14 cups of cucumber slices, 14 medium red bell pepper, 13 cups of shredded carrots, and 1 cup of mixed greens.
- One medium apple
- Snack in the Evening (105 calories)
- One medium banana (637 calories plus 101 calories)
- Salad with Roasted Tofu and Peanut Noodles: 2 cups
- Chopped peanuts, strewn over noodle salad: 2 tablespoons
- 1 cup mixed greens with one tablespoon red wine vinegar and two tablespoons sesame oil
- Give yourself two dark chocolate squares as a reward.
- As previously said, nutritional value requirements differ from one person to another. As a result, before beginning the diet mentioned above, see your nutritionist for a personalized meal plan.
Conclusion
A healthy meal option that keeps your content and tickles your taste buds is a result of staying within a calorific budget. A heart-healthy meal should include foods from all dietary groups and be well-balanced. The aim is to understand which nutrients are beneficial to your health, and to do so; you need to seek professional advice. While the 1800-2000 calorie meal plan is standard, it may not be appropriate for everyone. This meal plan is designed to fit the needs of a healthy person who leads a moderately active lifestyle.
