2,000-Calorie Meal Plan to Lose Weight This Summer

Fire up the grill and say hello to summer with this healthy diet meal plan. In this 2,000-calorie weight-loss meal plan, we focused on easy, healthy recipes that highlight all the delicious produce summer has to offer, so you can enjoy homemade dinners without spending a ton of time cooking. The warmer weather brings tons of fruits and vegetables that are bursting with flavor so they don't require a lot of prep work to make them taste delicious. Although the summer days are longer, they are often busier as we fill them with vacations, BBQs and trips to the beach. Following a weight-loss meal plan doesn't need to feel like another thing on your to-do list during this fun-filled season. To keep it simple, we included no-cook breakfast options, easy meal-prep ideas for lunch, and quick dinners-most of which are on the table (or the patio!) in 30 minutes or less. Plus, we use the grill to cook many of the meals, which saves on dishes so you can spend less time cleaning up and more time outside.

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2,000 calories is a healthy level to start off at if you're just beginning your weight-loss journey. You don't want to go too low in calories too quickly. It's better to start at a calorie level closer to what you're currently eating and slowly taper down, so you become more comfortable with fewer calories over time. Plus, this weight-loss meal plan is high in protein and fiber to keep you full while helping you lose weight in a healthy way (1 to 2 pounds per week).

Need a different calorie level? See this same plan at 1,200 calories.

Meal-Prep Ideas for a Week of Easy Meals:

• 1. Hard-boil 2 eggs for the Vegetarian Niçoise Salad on Days 1 and 6.
• 2. Meal-prep the Chicken Satay Bowls with Spicy Peanut Sauce to have on Days 2, 3, 4 and 5.
• 3. Make the Berry-Lemon Ice Pops to have as dessert throughout the week.
• 4. Bake the Maple Granola to have with breakfast and snacks throughout the week.
• 5. Prepare 2 servings of Tropical Overnight Oats to have for breakfast on days 2 and 4. This recipe calls for coconut milk but feel free to substitute almond milk, which we use in the Pineapple Green Smoothie, to save money and fridge space.

Day 1

Eating enough fiber is the key to staying full. If you're trying to lose weight, make sure to include plenty of fiber-filled foods, such as legumes, vegetables, whole grains and fruits, to reduce cravings and stay satisfied. In addition to keeping us full, research shows that fiber helps keep us healthy by reducing the risk of diabetes and some cancers.

Breakfast (451 calories)

* 1 serving Pineapple Green Smoothie

* 1 slice whole-wheat toast drizzled with 2 tsp. olive oil and seasoned with a pinch of salt.

A.M. Snack (211 calories)

• 1 small peach, chopped
• 1/2 cup low-fat plain yogurt
• 3 Tbsp. Maple Granola

Lunch (486 calories)

* 1 serving Vegetarian Niçoise Salad

* 1 (2-inch) chunk whole-wheat baguette

P.M. Snack (62 calories)

* 1 cup blackberries

Dinner (613 calories)

• 1 serving Grilled Blackened Shrimp Tacos
• 1 serving Pineapple & Avocado Salad
• 1 serving tortilla chips (about 7)

Evening Snack (160 calories)

* 2 Tbsp. dark chocolate chips

Daily Totals: 1,984 calories, 74 g protein, 245 g carbohydrates, 44 g fiber, 87 g fat, 2,048 mg sodium

Day 2

Say goodbye to the notion that you can't enjoy pizza while you're trying to lose weight. Grilling homemade pizza provides the flavorful crust that we love from our favorite wood-fired pizza joints without the extra sodium and calories that come with the restaurant version. Served with a low-calorie chopped salad, this is the perfect summer dinner.

Breakfast (410 calories)

* 1 serving Tropical Overnight Oats topped with 2 Tbsp. sliced almonds

* 1 medium orange

A.M. Snack (315 calories)

• 1 medium banana
• 2 Tbsp. peanut butter

Lunch (481 calories)

* 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

* 4 sliced dried mango

P.M. Snack (212 calories)

• 1/3 cup hummus
• 3 medium carrots, cut into sticks

Dinner (583 calories)

* 1 serving Sausage, Mushroom & Pesto Grilled Pizza

Easy Chopped Veggie Salad

• 1/2 cup chopped cucumber
• 1/2 cup chopped tomato
• 1 Tbsp. olive oil
• Pinch of salt & pepper

Mix cucumber and tomato together with olive oil; sprinkle with salt and pepper.

Daily Totals: 2,000 calories, 74 g protein, 220 g carbohydrates, 36 g fiber, 99 g fat, 2,121 mg sodium

Day 3

Tonight's healthy vegetarian dinner highlights two of summer's most popular vegetables-summer squash and zucchini. The lemony sauce provides a bright flavor that feels light and refreshing. If you're thinking of going vegetarian more often, try one of our healthy vegetarian meal plans.

Breakfast (400 calories)

• 1 1/2 cups low-fat plain yogurt
• 1 medium peach, chopped
• 1/4 cup Maple Granola

Top yogurt with peach and granola.

A.M. Snack (141 calories)

• 1 cup raspberries
• 10 almonds

Lunch (481 calories)

* 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

* 4 sliced dried mango

P.M. Snack (278 calories)

• 1/3 cup hummus
• 1 serving tortilla chips (about 7)

Dinner (500 calories)

* 1 serving Lemon-Pepper Linguine with Squash

* 2 cups Massaged Kale Salad

Dessert (213 calories)

* 1 serving Berry-Lemon Ice Pops

* 2 Tbsp. dark chocolate chips

Evening Snack (160 calories)

* 2 Tbsp. dark chocolate chips

Daily Totals: 2,013 calories, 82 g protein, 233 g carbohydrates, 37 g fiber, 92 g fat, 1,826 mg sodium

Day 4

There is nothing like a fresh summer tomato, which is why we feature this healthy vegetable in tonight's dinner. Look for local tomatoes to maximize flavor-they're picked at peak freshness and don't have to travel far to get to your dinner table. Your neighborhood farmers' market may have more interesting heirloom varietals than what you can typically find at the grocery store.

Breakfast (410 calories)

* 1 serving Tropical Overnight Oats topped with 2 Tbsp. sliced almonds

* 1 medium orange

A.M. Snack (237 calories)

* 1 cup low-fat plain yogurt

* 3 Tbsp. Maple Granola

Top yogurt with granola.

Lunch (481 calories)

* 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

* 4 sliced dried mango

P.M. Snack (126 calories)

• 1 cup raspberries
• 8 almonds

Dinner (598 calories)

* 1 serving Grilled Salmon with Tomatoes & Basil served over 1/2 cup Basic Quinoa

* 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

Evening Snack (160 calories)

* 2 Tbsp. dark chocolate chips

Daily Totals: 2,011 calories, 105 g protein, 209 g carbohydrates, 40 g fiber, 89 g fat, 1,511 mg sodium

Day 5

Lunch is often the meal that can make or break weight-loss efforts. Taking the time to meal-prep several days of healthy lunches that are filling and satisfying makes it easier to limit those break-room sweets and eat healthy with a busy schedule. Check out all of our Healthy Meal-Prep Recipes for more easy ideas.

Breakfast (451 calories)

* 1 serving Pineapple Green Smoothie

* 1 slice whole-wheat toast drizzled with 2 tsp. olive oil and seasoned with a pinch of salt.

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (412 calories)

* 1 serving Chicken Satay Bowls with Spicy Peanut Sauce

* 1 medium orange

P.M. Snack (101 calories)

* 1 cup sliced cucumber drizzled with 2 tsp. each olive oil & lime juice and seasoned with a pinch of salt & pepper

Dinner (657 calories)

* 1 serving Southwest Flank Steak with Fresh Tomatillo Salsa over 3/4 cup Easy Brown Rice

* 1 serving Guacamole Chopped Salad

Dessert (53 calories)

* 1 serving Berry-Lemon Ice Pops

Daily Totals: 1,980 calories, 91 g protein, 197 g carbohydrates, 38 g fiber, 96 g fat, 1,593 mg sodium

Day 6

Plain Greek yogurt gets natural sweetness from juicy summer peaches, so you won't miss all the added sugars in sweetened yogurts. Easy Maple Granola provides a satisfying crunch in this healthy summer breakfast. If you prefer a store-bought granola, look for one that has no more than 6 grams of sugar and 130 calories per 1/4-cup serving.

Breakfast (400 calories)

• 1 1/2 cups low-fat plain Greek Yogurt
• 1 medium peach, chopped
• 1/4 cup Maple Granola

A.M. Snack (141 calories)

• 1 cup raspberries
• 10 almonds

Lunch (486 calories)

* 1 serving Vegetarian Niçoise Salad

* 1 (2-inch) chunk whole-wheat baguette

P.M. Snack (263 calories)

• 1 medium banana
• 1 1/2 Tbsp. peanut butter

Dinner (718 calories)

* 1 serving Grilled Chicken Thighs with Summer Corn Salad

* 1 serving Pesto Pasta Salad

Daily Totals: 2,008 calories, 89 g protein, 209 g carbohydrates, 33 g fiber, 95 g fat, 2,138 mg sodium

Day 7

Popsicles are the perfect summer dessert-light, refreshing and healthy. We love the Berry-Lemon Ice Pops because they take advantage of fresh seasonal berries. If you want to mix it up, try more of our Healthy Popsicle Recipes. Popsicle molds are handy, but not required. If you don't have them, paper cups do the trick.

Breakfast (451 calories)

* 1 serving Pineapple Green Smoothie

* 1 slice whole-wheat toast drizzled with 2 tsp. olive oil and seasoned with a pinch of salt.

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. peanut butter

Lunch (461 calories)

• 1 serving Veggie & Hummus Sandwich
• 1 medium peach
• 10 almonds

P.M. Snack (141 calories)

• 1 medium red bell pepper, cut into strips
• 1/4 cup hummus

Dinner (431 calories)

* 1 serving Grilled Chicken with Cucumber-Radish Salsa

* 1 serving Greek Tortellini Salad

Dessert (213 calories)

* 1 serving Berry-Lemon Ice Pops

* 2 Tbsp. dark chocolate chips

Daily Totals: 2,002 calories, 80 g protein, 227 g carbohydrates, 45 g fiber, 92 g fat, 1,879 mg sodium

WATCH: How to Make Spicy Chicken Satays with Spicy Peanut Sauce

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