one week weight loss diet ,2000kcal

A 7-Day, 2000-Calorie Meal Plan with Gram Measurements
Monday
* Breakfast:
* 1/2 cup (75g) rolled oats
* 1/2 cup (100g) mixed berries
* 1 tbsp (15g) chopped nuts
* Lunch:
* 150g grilled chicken breast
* 1 cup (100g) mixed greens
* 2 tbsp (30ml) olive oil dressing
* Dinner:
* 150g salmon fillet
* 1 cup (100g) roasted vegetables (e.g., broccoli, carrots, bell peppers)
* Snacks:
* 150g Greek yogurt
* 1/2 cup (100g) mixed berries
* 20g almonds
Tuesday
* Breakfast:
* 2 eggs
* 2 slices whole-grain toast (40g)
* 1 tbsp (15g) butter
* Lunch:
* 1 cup (200g) lentil soup
* 1 whole-grain roll (50g)
* Dinner:
* 150g stir-fried vegetables (broccoli, carrots, snap peas)
* 1 cup (180g) cooked brown rice
* 2 tbsp (30ml) soy sauce
* Snacks:
* 1 medium apple (150g)
* 2 tbsp (32g) peanut butter
* 1 protein smoothie (250ml)
Wednesday
* Breakfast:
* 2 pancakes (100g)
* 1 tbsp (20ml) maple syrup
* 1/2 cup (100g) mixed berries
* Lunch:
* Leftover stir-fry
* Dinner:
* 150g chicken breast
* 1 medium sweet potato (200g)
* Snacks:
* 100g carrot sticks
* 50g hummus
* 30g trail mix
Thursday
* Breakfast:
* 150g Greek yogurt
* 1/4 cup (30g) granola
* 1/2 cup (100g) mixed berries
* Lunch:
* 100g tuna
* 2 slices whole-grain bread (40g)
* 1 tbsp (15g) mayonnaise
* Dinner:
* 1 cup (200g) pasta
* 1/2 cup (100g) marinara sauce
* 1 cup (100g) mixed vegetables
* Snacks:
* 2 rice cakes (20g)
* 1/2 avocado (100g)
* 20g dark chocolate chips
Friday
* Breakfast:
* 1 slice whole-grain toast (20g)
* 1/2 avocado (100g)
* 1/2 cup (100g) mixed berries
* Lunch:
* Leftover pasta
* Dinner:
* 150g grilled steak
* 1 cup (100g) roasted Brussels sprouts
* Snacks:
* 20g almonds
* 1 protein bar (50g)
Saturday
* Breakfast:
* 2 eggs
* 1/2 cup (100g) mixed vegetables
* Lunch:
* 1 veggie burger (100g)
* 1 whole-grain bun (50g)
* Dinner:
* 1 slice pizza (200g)
* 1 cup (100g) salad
* Snacks:
* 150g Greek yogurt
* 1/2 cup (100g) mixed berries
* 20g chips
Sunday
* Breakfast:
* 2 slices French toast (100g)
* 1 tbsp (20ml) maple syrup
* 1/2 cup (100g) mixed berries
* Lunch:
* Leftover pizza
* Dinner:
* 150g roasted chicken
* 1 cup (200g) roasted potatoes
* 1 cup (100g) roasted vegetables
* Snacks:
* 30g trail mix
1 protein smoothie (250ml)