Example of diet 2000 calories with menus for a week.
The following is a proposed balanced diet for a healthy person of 2000 calories, with menus for a week and the amounts of proteins, carbohydrates and lipids it contains:
Diet 2000 calories
Day 1:
- Breakfast: 1 cup of natural yogurt with 1/2 cup of fresh fruits, 1 slice of whole wheat bread with 1 tablespoon of jam
- Lunch: Grilled chicken salad with mixed vegetables and vinaigrette dressing, 1 cup brown rice
- Dinner: Baked salmon fillet with asparagus and baked potatoes, 1 cup of green salad with light dressing
Proteins: 80g
Carbohydrates: 250g
Lipids: 70g
Day 2:
- Breakfast: 1 cup of cooked oatmeal with 1 tablespoon of honey and dried fruits, 1 glass of orange juice
- Lunch: Turkey and cheese sandwich on whole wheat bread, 1 apple
- Dinner: Chicken curry with brown rice and sautéed vegetables
Proteins: 70g
Carbohydrates: 230g
Lipids: 65g
Day 3:
- Breakfast: Protein shake with banana and spinach, 2 slices of whole wheat bread with avocado
- Lunch: Chickpea salad with tuna, tomato, cucumber and aceto balsamico modena dressing (see below), 1 natural yogurt
- Dinner: Grilled chicken breast with mashed zucchini and steamed broccoli
Proteins: 75g
Carbohydrates: 240g
Lipids: 60g
Giusti – Balsamic Vinegar of Modena 3 Gold Medals – Cubica 250ml
ANCIENT PROCESSES – Made from the must of cooked sundried grapes and aged wine vinegar, this gourmet balsamic vinegar ages in barrels. Giuseppe Giusti vinegars are made with a strict process that’s been perfected over time. Much like wine, sweet balsamic vinegar is specific to one region in the world where the grapes are just right. Traditional Italian balsamic comes from either Modena or Reggio Emilia. Balsamic Vinegar of Modena is produced from grape varieties Lambrusco or Trebbiano.
AGED TO PERFECTION – Our balsamic wine vinegar is aged to perfection in special barrels handed down for generations of the Giusti family. The barrels are made of different types of wood for different steps of the process so the vinegar will take on the complex flavors of the casks. After a minimum of 12 years, the vinegar can be considered ready for consumption. Only if the vinegar reaches a certain standard of taste can it be bottled and sealed.
FLAVORFUL BALSAMIC VINEGAR – The flavor profile of this Gran Deposito Balsamic Vinegar brings notes of plum jam, red fruit, honey, and vanilla. This gourmet balsamic is a deep brown color with a glossy, velvety smooth texture. Complex, aromatic, and acidic undertones make this balsamic wine vinegar from Italy great with fresh pasta, soft cheese, fresh fruit or to create the perfect twist to upgrade a Negroni or other cocktails.
TRULY CLASSIC TASTE – Recommended by Stanley Tucci of «Searching for Italy,» Giusti was founded in 1605 and is the longest-running vinegar producer in the world. Giusti is dedicated to constantly improving its attention to the environment, adopting the most modern, best practices to reduce the environmental impact for greater sustainable agriculture.
CAREFULLY BOTTLED – Each custom Italian vinegar glass bottle is crafted from an old favorite recipe of Riccardo Giusti and stored in barrels to preserve a complexity of unique flavors. Our promise to you is that each bottle of Giusti, from our premium balsamic vinegars to our variety of flavorful glazes and condiments, contains only the finest quality of ingredients to perfectly complement all of your favorite recipes.
About Giusti – Since the 17th century, the Giusti family has been taking care of its balsamic vinegar, handing down a recipe that translates into complex harmonies of taste and excellent products appreciated all over the world.
Product of Italy – Made in Modena, Italy through a careful selection of quality ingredients. Refined in over four hundred years of history, Acetaia Giusti combines respect for tradition with a modern and sustainable production philosophy, which enhances the people and the territory in which it operates.
Day 4:
- Breakfast: Egg omelet with spinach and mushrooms, 1 glass of skimmed milk
- Lunch: Stewed lentils with vegetables and white rice, 1 tangerine
- Dinner: Mixed salad with smoked salmon and avocado, 1 slice of whole wheat bread
Proteins: 85g
Carbohydrates: 250g
Lipids: 70g
Day 5:
- Breakfast: Fruit smoothie with Greek yogurt, 1 handful of almonds
- Lunch: Grilled chicken with quinoa and roasted vegetables, 1 pear
- Dinner: Baked fish with steamed potatoes and sautéed spinach
Proteins: 75g
Carbohydrates: 230g
Lipids: 65g
Day 6:
- Breakfast: Avocado toast and poached egg, 1 glass of orange juice
- Lunch: Quinoa salad with avocado, tomato, cucumber and lemon dressing, 1 natural yogurt
- Dinner: Grilled pork loin with sweet potato puree and steamed asparagus
Proteins: 80g
Carbohydrates: 240g
Lipids: 70g
Day 7:
- Breakfast: Bowl of whole grain cereals with skimmed milk and fresh fruits, 1 handful of nuts
- Lunch: Vegetable soup with turkey meatballs, 1 apple
- Dinner: Baked chicken breast with quinoa and roasted vegetables
Proteins: 75g
Carbohydrates: 230g
Lipids: 65g
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I recommend that you take the size of a standard plate as a quantity reference, since the amounts of food may vary depending on the individual needs of each person. If you see that this diet fits you but you want to specify the exact amounts or have any questions, I recommend consulting a nutritionist to obtain a personalized diet.