Regulating Sugar with a 2000-Calorie Meal Plan for Diabetes- HealthifyMe

Whether you’re attempting to handle blood sugar ranges or shed extra pounds, a well-planned meal is ideal for higher outcomes. Here’s the factor, there’s a big range of versatile, straightforward, and nutritionist-backed meal plans on the market. One of the most effective and most balanced meal plans is a 2,000 calorie plan. It consists of three meals and two filling snacks each day, containing about 2,000 energy. However, not each grownup ought to devour 2000 energy solely. That’s as a result of age, gender, weight, and stage of bodily exercise play a very important position in defining an enough calorie consumption. On the opposite hand, some individuals may have to comply with a 2,000 energy meal plan. For instance, a 2000 calorie meal plan is appropriate for a diabetic particular person who desires to maintain a wholesome weight.

The Need to Plan Your Meals in Diabetes

An individual with diabetes should recurrently monitor their diets to maintain blood glucose ranges underneath management. Scheduling and following a constant meal plan can also be essential for stopping problems. Dieticians advise a 2,000 calorie meal plan for wholesome diabetic males who don’t have to shed extra pounds. It is very legitimate for diabetic adults who’re bodily energetic and will not be overweight. 

A 2,000 calorie meal plan with a good quantity of proteins can management the blood sugar spike in diabetic sufferers. In addition, it really works to reverse the negative effects of diabetes. However, since diabetes is a life-style well being situation, a weight-reduction plan or meal plan does assure a full remedy. You may also strive the 1500 and 1200 calorie variations, however select the most effective calorie aim that fits your wants.

What is a 2000-Calorie Meal Plan?

Do not name the two,000 calorie meal plan a weight-reduction plan as a result of it’s too totally different. The goal was to make use of the talked about calorie requirement worth to eat more healthy. The 2,000-calorie meal plan was born after averaging what number of energy women and men require each day. For occasion, males reported consuming between 2,000 and three,000 energy day by day, and ladies reported between 1,600 and a couple of,200 energy day by day. So, sure, it’s a loosely averaged meal plan to maintain you on observe.

In a 2000 calorie diabetic meal plan, you devour nothing greater than 2000 energy by way of meals every day. Each day of the plan is a stability of macro and micronutrients. What issues most is that it gives sufficient energy to maintain you going all day lengthy. 

Burning extra energy than you devour results in a calorie deficit. As a end result, it stimulates weight reduction, which is appropriate for overweight diabetics.

2000 Calorie Meal Plan for Diabetes: Foods to Include

Brown Rice and Other Whole Grains

Rice is a staple meals for many. However, for a diabetes-friendly 2,000 calorie meal, opting for brown/black/crimson rice as a substitute of white rice is the best choice. That is primarily as a result of brown rice has a low glycemic index and is the standard complete grain rice. That makes it the most effective different. One hundred grams of long-grain brown rice presents 111 energy.

Research means that the substitution of complete grains, together with brown rice, for white rice can decrease the chance of sort 2 diabetes. Hence, complete grains are a wholesome alternative, not simply for diabetes but in addition common well being upkeep. 

If you’ve got diabetes, complete grains like oats, quinoa, millet, and barley are often higher meal choices. Unlike refined carbohydrates, they don’t have an effect on blood glucose ranges rapidly. However, be conscious of your portion sizes to maintain whole energy in verify. If you comply with a gluten-free weight-reduction plan, there are many gluten-free complete grains like buckwheat.

Pulses and Legumes

Pulses and legumes are a full meal as they’re filled with fibre and protein. Hence, they type a salient a part of the two,000 calorie meal information for diabetic sufferers. One of the most typical legumes you may devour in your 2000 calorie meal plan for diabetes is beans. They are nutritious meals with a very low glycemic index. 

A research reveals that along with complete grains, common legume consumption aids in stopping and managing diabetes. Furthermore, a 2,000 calorie meal plan composed of pulses and legumes may also present fibre, magnesium, potassium, calcium, and B nutritional vitamins, positively impacting diabetes administration.

Lean Meat

If you might be a non-vegetarian, your 2,000 calorie diabetic meal plan ought to embody lean meat. It is a wonderful choice. Lean meats like skinless poultry, chicken rooster, or turkey high the checklist as they’re devoid of saturated fats and measure excessive on the insulin index. Lean meat consumption ends in a important rise in insulin ranges. It is helpful for those that don’t produce sufficient insulin. However, the mode of cooking performs a position in calorie-controlled meals. Be strategic and keep away from deep frying because it raises energy. 

Eating 100 grams of skinless, cooked rooster breast gives 165 energy, the place 80% of the energy come from protein.

Fatty Fish

Fatty fishes are wonderful sources of omega-3 fat, with important heart-protective properties. Getting sufficient of such fat is essential for diabetics, particularly these liable to stroke and coronary heart illnesses. 

Findings of a research present that chubby individuals with diabetes have improved post-meal blood sugar ranges after consuming fatty fish. Thus, a 2000 calorie meal plan can embody salmon, mackerel, anchovies, herring, and sardines. A 100 grams serving of salmon gives about 127 energy. Furthermore, they provide high-quality protein, which instigates a feeling of fullness and stabilises your urge for food.


Various nuts are low in web carbs, though some have greater carb values. However, most nuts are excessive in protein, fibre, and Omega-3 fat. The nutritious high quality of the nuts makes it important for a diabetic affected person to incorporate them within the 2,000 energy chart. You can eat nuts like walnuts, pistachios, peanuts, and almonds in between meals. 

One hundred grams of walnuts are 654 energy, and 100 grams of almonds are 579 energy. On common, consuming round a handful of nuts is enough for a day. It is about as a lot as what suits within the palm of your hand or round 25-30 grams per day.

High Fibre and Non-Starchy Vegetables

It is not any secret that it is best to devour sufficient fibre whereas being on any meal plan. It helps in supporting wholesome bowel actions, due to this fact, sustaining intestine well being. Swiss chard, broccoli, beets, candy potatoes with pores and skin, and carrots are fibre-rich greens that you could devour. 

People with diabetes ought to attempt to embody non-starchy greens like asparagus, bell peppers, Brussels sprouts, mushrooms, and spinach of their 2000 calorie meal plan. Although these veggies have fewer energy and carbohydrates, they will fulfill your urge for food. For instance, 100 grams of most non-starchy greens accommodates 30-35 energy solely. So, you may eat giant parts with out crossing the restrict set by the meal plan.

Diabetic 2000 Calorie Diet Plan: Foods to Avoid

Fried Foods

There is not any strict restriction for the occasional consumption of fried meals. However, recurrently consuming them would disrupt your diabetes upkeep efforts. Fried meals like French fries and nuggets are excessive in energy and fats. Too a lot fats consumption results in weight achieve, finally worsening sort 2 diabetes.

Added Sugars

Processed sugar is a strict no for any meal plan that you simply comply with. For years, individuals have been really helpful to put off meals with added sugars. So, restrict or keep away from the consumption of candies, ice cream, agave, and baked items. Although it is best to completely keep away from added sugar in your meals in a 2,000 calorie meal plan. Added sugar might trigger fats accumulation within the liver, which ends up in irritation and insulin resistance.

Processed Foods

Most processed meals are refined carbs. Therefore, they’re a sore thumb in a 2,000 calorie diabetes meal plan. Hence, keep away from meals like boxed pasta, sugary cereals, packed chips, cookies, and white bread. Such ultra-processed meals are excessive in empty energy, fat, and sugars.

Sugar-sweetened drinks

Avoid sugary drinks like lemonade, fruit punch, soda, cola and sports activities drinks as a result of they solely have energy with no different helpful vitamins. Almost half of the contents in sweetened drinks are added sugars. Instead, go for wholesome drinks like inexperienced tea, unsweetened lemon water and so on.

7 Day Sample 2,000-Calorie Meal Plan for Diabetes

You can draft a meal plan now that you’re already conscious of the meals it is best to eat and keep away from in your diabetes meal plan. However, it’s best to plan your meals and diets underneath the supervision of an skilled nutritionist. That is as a result of your physique might need totally different wants, demanding different meals.

In the given 7 Day 2,000-calorie meal plan, you will discover three primary meals and two snacks in between the meals for every day. In addition, you may take pleasure in calorie-free drinks like unsweetened espresso, tea, and water. The seven-day meal plan is predicated on diabetes-friendly meals, wholesome fat, lean protein, wealthy fibre whereas limiting refined carbs. The calorie and carbohydrate totals are laid out for every day.

Day One Meal Plan

Breakfast (423 energy, 69 g carbs)

  • Oats (cooked): 3/4 cups
  • Medium apple: 1 
  • Unsalted almonds: 2 Tbsp

A.M. Snack (320 energy, 33 g carbs)

  • Nonfat plain Greek yoghurt: 1 cup
  • Blueberries: 1 cup
  • Unsalted almonds: 2 Tbsp

Lunch (467 energy, 50 g carbs)

  • Chipotle Ranch Egg Salad: 1 serving
  • Seed crackers: 10
  • Hummus: 1/4 cup

P.M. Snack (261 energy, 20 g carbs)

  • Air Popped Popcorn: 3 cups (tossed in 2 tbsp grated Parmesan cheese and 1 tbsp olive oil)

Dinner (529 energy, 43 g carbs)

  • Chicken with cauliflower rice: 1 serving
  • Salad greens dressed with citrus French dressing: 2 cups
  • Medium-sized orange: 1
  • Total energy of day one: 2,000 energy
  • Total carbohydrates consumed: 217 grams

Day Two Meal Plan

Breakfast (542 energy, 36 g carbs)

  • Avocado egg toast: 2 servings

A.M. Snack (275 energy, 36 g carbs)

  • Nonfat plain Greek yoghurt: 1 cup
  • Raspberries: 1/2 cup
  • Muesli: 1/4 cup

Note: Top the Greek yoghurt with raspberries and muesli.

Lunch (458 energy, 47 g carbs)

  • White bean, cucumber, tomato salad with basil French dressing: 1 serving
  • Seed crackers: 10
  • Hummus: 1/4 cup

P.M. Snack (176 energy, 16 g carbs)

  • Cheddar cheese: 28 grams
  • Medium-sized orange: 1

Dinner (537 energy, 64 g carbs)

  • Smoked salmon with chopped parsley: 1 serving
  • Steamed inexperienced beans: 1 cup
  • Whole wheat couscous: 1 cup
  • Sliced almonds: 1 tbsp
  • Total energy of day two: 1,987 energy
  • Total carbohydrates consumed: 200 grams

Day Three Meal Plan

Breakfast (398 energy, 57 g carbs)

  • Oatmeal: 1 serving
  • Medium banana: 1
  • Chopped walnuts: 3 Tbsp

A.M. Snack (175 energy, 19 g carbs)

  • Non-fat plain Greek yoghurt: 1 cup
  • Blueberries: 1/2 cup

Lunch (517 energy, 62 g carbs)

  • Chipotle ranch egg salad wraps: 1 serving
  • Seed crackers: 10
  • Medium carrots: 2
  • Hummus: 1/4 cup

P.M. Snack (305 energy, 31 g carbs)

  • Medium-sized Apple: 1
  • Peanut butter: 2 Tbsp

Dinner (601 energy, 74 g carbs)

  • Garlic shrimp and spinach: 1 serving
  • Whole wheat couscous: 1 cup
  • Baked candy potato with 2 tsp. melted unsalted butter: 1/2
  • Total energy of day three: 1,997 energy
  • Total carbohydrates consumed: 243 grams

Day Four Meal Plan

Breakfast (485 energy, 55 g carbs)

  • Yoghurt with blueberries and honey: 1 serving
  • Muesli: 1/3 cup
  • Chopped walnuts: 3 Tbsp

A.M. Snack (187 energy, 31 g carbs)

  • Medium-sized pear: 1
  • Pistachios: 1/2 cup

Lunch (365 energy, 45 g carbs)

  • Zucchini noodles with turkey bolognese: 1 serving
  • Toasted, whole-wheat baguette: 1 slice

P.M. Snack (315 energy, 45 g carbs)

  • Seeded crackers: 15
  • Hummus: 1/4 cup
  • Medium carrots: 2

Dinner (601 energy, 67 g carbs)

  • Pepper rooster: 1 serving
  • Brown rice: 1 cup
  • Total energy of day 4: 1,953 energy
  • Total carbohydrates consumed: 243 grams

Day Five Meal Plan

Breakfast (485 energy, 55 g carbs)

  • Yoghurt with blueberries and honey: 1 serving
  • Muesli: 1/3 cup
  • Chopped walnuts: 3 Tbsp

A.M. Snack (191 energy, 31 g carbs)

  • Banana: 1
  • Pistachios: 1/2 cup

Lunch (426 energy, 67 g carbs)

  • Veggies and Hummus sandwich: 1 serving
  • Orange: 1 medium

P.M. Snack (315 energy, 45 g carbs)

  • Seeded crackers: 15
  • Hummus: 1/4 cup
  • Medium carrots: 2

Dinner (489 energy, 39 g carbs)

  • Roast rooster with Parmesan herb sauce
  • Total energy of day 5: 1,906 energy
  • Total carbohydrates consumed: 237 grams

Day Six Meal Plan

Breakfast (400 energy, 48 g carbs)

  • Spinach and egg scramble with raspberries: 1 serving
  • Banana medium-sized: 1

A.M. Snack (261 energy, 23 g carbs)

  • Nonfat plain Greek yoghurt: 1 cup
  • Blueberries: 1/2 cup
  • Pistachios: 1/2 cup

Lunch (435 energy, 68 g carbs)

  • Green salad with pita bread and hummus: 1 serving

P.M. Snack (305 energy, 31 g carbs)

  • Medium-sized Apple: 1
  • Peanut butter: 2 Tbsp

Dinner (599 energy, 66 g carbs)

  • Mushroom sauced rooster breast: 1 serving
  • Brown rice: 1 cup
  • Steamed inexperienced beans: 1 cup
  • Total energy of day six: 2,000 energy
  • Total carbohydrates consumed: 236 grams

Day Seven

Day Seven Meal Plan

Breakfast (492 energy, 55 g carbs)

  • Avocado toast: 2 servings
  • Medium orange: 1
  • Pistachios: 1/2 cup

A.M. Snack (341 energy, 52 g carbs)

  • Blueberries: 3/4 cup
  • Non-fat plain Greek yoghurt: 1 cup
  • Muesli: 1/4 cup

Lunch (365 energy, 45 g carbs)

  • Zucchini noodles with turkey bolognese: 1 serving
  • Toasted, whole-wheat baguette: 1 slice

P.M. Snack (95 energy, 25 g carbs)

  • One medium apple, sliced and sprinkled with cinnamon

Dinner (689 energy, 76 g carbs)

  • Lentil and roasted vegetable salad: 2½ cups
  • Toasted whole-wheat baguette: 1
  • Total energy of day seven: 1,982 energy
  • Total carbohydrates consumed: 253 grams

2,000-Calorie Meal Plan for Diabetes: Precautions and Things to Follow

  • Do some background analysis earlier than coming into a calorie restricted meal plan. Then, transition slowly into the two,000 calorie plan, or you’ll go into withdrawal.
  • Make a reasonable meal plan that matches your wants and day by day life. It ought to have the ability to maintain your on a regular basis actions.
  • Plan an train schedule that’s appropriate with your 2,000 calorie meal plan. Ideally, a calorie meal plan works higher when paired with common train. So go for easier actions reminiscent of brisk strolling or yoga.
  • Your dietician would work out how lengthy it is best to comply with the two,000 calorie meal plan. It might be about 1 to three months, relying on the well being objectives. Do not shorten or lengthen the weight-reduction plan till you obtain particular directions from the physician or an skilled information.


Calories gas the physique. Different individuals have totally different calorie wants relying on their age, gender, bodily exercise ranges, and total well being. Most diabetic sufferers ought to preserve a wholesome weight to manage blood sugar ranges. Similarly, some individuals have to shed extra pounds to stop additional well being problems. If any of that applies to you, you’ll more than likely profit from a 2,000 calorie meal plan. You ought to plan your meals accordingly after contemplating meals which might be good and unhealthy for diabetes. 

We are what we eat, and a 2000 calorie plan helps management what we eat. However, extended durations of calorie restriction might be dangerous. Therefore, with diabetes, it’s suggested that one consults a physician and nutritionist earlier than beginning any meal plan.

Frequently Asked Questions (FAQs)

Q. Is 2000 energy a day wholesome?

A. For a median wholesome grownup, consuming 2,000 energy a day is believed to be a commonplace vary. However, the variety of energy that a particular person requires might be greater or decrease than the two,000 worth. It all will depend on their age, gender, bodily exercise ranges, and well being standing. For occasion, a giant grownup who’s bodily energetic requires extra energy. 

Q. Is 2000 energy sufficient to shed extra pounds?

A. It is necessary to notice that weight reduction is a complicated topic. What fits you might not work for one other particular person. For instance, following a 2,000 calorie plan is sufficient to create a calorie deficit and trigger weight reduction for some individuals. In distinction, some individuals may shed extra pounds solely with a 1,500 calorie meal plan. So, seek the advice of a physician and nutritionist earlier than attempting it.

Q. Is 2000 energy an excessive amount of for a 14-year-old?

A. 2,000 energy is the typical calorie consumption of an grownup. However, the calorie wants are exceptionally excessive in the course of the teenage interval, which is a time of fast development. For instance, reasonably energetic teen women require about 2,200 to 2,400 energy a day, whereas teenage boys want 2,200 to 2,800 energy day by day.

Q. How a lot ought to I stroll to burn 2000 energy?

A. The variety of energy you may burn by way of strolling will depend on age, gender, physique dimension, and exercise stage. For instance, a reasonably energetic particular person can burn 2,000 energy by strolling 2 to three miles a day and doing day by day workout routines. However, elite athletes can burn it at a sooner charge. At the identical time, a particular person weighing 70kg might need to stroll for 6-9 hours to satisfy the calorie-burning aim.

Q. What train burns probably the most energy?

A. Most of the high-intensity workout routines are suited for burning energy at a sooner charge. Running, swimming, jogging, and biking are some workout routines to strive. On common, working can burn 206 energy inside half-hour. Moreover, after a high-intensity exercise, your physique will burn energy all through the day.

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