{"id":306054,"date":"2021-11-03T14:40:13","date_gmt":"2021-11-03T13:40:13","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=306054"},"modified":"2024-05-01T16:55:50","modified_gmt":"2024-05-01T14:55:50","slug":"sample-meal-prep-plan-for-2000-kcal","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/","title":{"rendered":"Sample Meal Prep Plan for 2000 kcal"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#What_are_the_benefits_of_a_meal_prep\" title=\"What are the benefits of a meal prep?\">What are the benefits of a meal prep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#Weight_loss_plan_for_people_with_sedentary_jobs\" title=\"Weight loss plan for people with sedentary jobs\">Weight loss plan for people with sedentary jobs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#Sample_weekly_diet_for_2000_kcal\" title=\"Sample weekly diet for 2000 kcal\">Sample weekly diet for 2000 kcal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#How_do_you_adjust_your_diet_according_to_your_needs\" title=\"How do you adjust your diet according to your needs?\">How do you adjust your diet according to your needs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#How_to_measure_progress\" title=\"How to measure progress?\">How to measure progress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Planning and preparing meals ahead will make it much easier to meet goals, whether you&#8217;re trying to lose weight, gain weight healthily, or have enough energy for all your activities. It also saves you valuable time, money and thinking about what to cook quickly when you&#8217;re hungry. <strong>This will give you more control over<\/strong> <strong>what<\/strong> <strong>you eat,<\/strong> and support your determination to achieve your dream body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In this article, we have prepared a <strong>weekly meal plan for you with five<\/strong> <strong>meals daily,<\/strong> with an average calorie value of 2000 kcal. It is set for the needs of a person with a sedentary job and who undertakes sporting activity several times a week. It can be used, for example, by women who exercise regularly and try to lose weight slowly. But it is also suitable for men who exercise less and who strive to lose weight. In addition, you can customize this menu according to your needs or use it as inspiration.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_benefits_of_a_meal_prep\"><\/span>What are the benefits of a meal prep?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Preparing your meals ahead of time requires planning and good organisation, but it certainly pays off.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. You can achieve your goals more easily<\/h3>\n\n\n\n<p>When you plan your meals according to a well-adjusted diet plan, you will increase your chances of success in weight loss, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">healthy weight gain<\/a> or any other goal you have set. A balanced diet will also support sports performance, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-to-eat-and-how-to-exercise-to-finally-gain-muscle\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"\u016f (opens in a new tab)\">muscle growth<\/a> and regeneration. A study has also produced interesting results, suggesting that a meal prep is associated with higher amounts of both fruit and vegetables eaten and a higher likelihood of maintaining a healthy weight. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1\u20132]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg\" alt=\"Benefits of a meal prep\" class=\"wp-image-304658\" title=\"Benefits of a meal prep\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-870x1124.jpg 870w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-309x400.jpg 309w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1-1188x1536.jpg 1188w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_31234-1.jpg 1425w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">2. You will save time and money <\/h3>\n\n\n\n<p>You can prepare your main food and portion it in containers. You can set aside, for example, one to two hours on the weekend and then the same amount of time during the week. This way you will prepare several portions of sides, meat or other protein-rich foods that will last you for two to three days.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pre-prepared meal is then just heated up, enriched with fresh vegetables and a balanced dish is out in the world. This will <strong>save<\/strong> <strong>time<\/strong> so you can use it for your hobbies. Meals prepared at home are also typically <strong>cheaper than meals in restaurants.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. You won&#8217;t have to improvise&nbsp;<\/h3>\n\n\n\n<p>If you don&#8217;t have your food ready and you&#8217;re hungry, you&#8217;ll probably eat the first thing you see. Meals prepared in advance will ensure that you do not subject yourself to unhealthy sweets or fatty fast foods in the moments when you are hungry like a wolf. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4. Prepare your food to your liking<\/h3>\n\n\n\n<p>You know your tastes best, and you know how to please them. When preparing food, you can use your<strong> favourite <a href=\"https:\/\/gymbeam.com\/seasonings\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">herbs and spices <\/a><\/strong>and experiment with their combinations in various ways. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. You will eat regularly<\/h3>\n\n\n\n<p>Meal prep will also ensure that you don&#8217;t miss lunch or snacks, which could lead to overeating later in the day, or frequent evening refrigerator raids.<strong> A regular diet, on the other hand, is associated with higher weight<\/strong> <strong>loss success.<\/strong> You will simply give your body everything it needs, and this will give you a balanced energy level throughout the day and not make you feel unduly tired. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"54646,54667,56392,56566,53113,58795,51076,36616,49777,30248,5951,36262,34501,28101 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Weight_loss_plan_for_people_with_sedentary_jobs\"><\/span>Weight loss plan for people with sedentary jobs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>We will plan a menu for Valentine, who has been trying to lose weight through strict diets for several years. But these diets never produced long-term results. This time, therefore, she decided to take a more specific and sustainable path.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valentine calculated her energy intake, which should give her a gradual weight loss. She&#8217;s thirty years old and works at a bank, and she commutes by tram. She has a sedentary job. But nowadays, she tries to walk as much as possible to support her efforts. She also visits the gym twice a week, where she mainly does strength training, and goes for a thirty-minute jog twice a week. She currently weighs 79 kg, measures 175 cm and has an estimated 27% body fat.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg\" alt=\"Sample diet plan for 2000 kcal to lose weight\" class=\"wp-image-304672\" style=\"width:843px;height:563px\" title=\"Sample diet plan for 2000 kcal to lose weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-956438132-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<p>When she entered those values into the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">energy intake calculator<\/a>, it determined she should consume approximately <strong>2021 kcal, 245g carbohydrates, 134g protein and 56g fat. <\/strong>When planning the menu, we will thus try to get as close as possible to these recommendations.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Valentine eats five times a day and has no food allergies or other restrictions. She likes to alternate animal and plant protein sources, as well as different kinds of sides, fruits and vegetables. She usually manages to eat breakfast at home or takes a prepped meal in a container to work when she can&#8217;t eat it in peace in the morning. Likewise, she also prepares and portions snacks and lunch in containers. She takes it all in a bigger handbag or <a href=\"https:\/\/gymbeam.com\/fit-prep-food-bag-black-6-boxes-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">food bag<\/a>, <strong>so she has food with her for the day, and at work she doesn&#8217;t have to think about what she&#8217;s going to eat<\/strong> <strong>anymore. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>As a result, she won&#8217;t end up eating lunch at a nearby fast food restaurant, and she won&#8217;t eat a whole chocolate as a snack, as she did in the past. She now tries to eat a full meal every two to three hours, which, thanks to its balanced nutritional profile and sufficient protein and fibre, dependably satiates her.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>This diet also suits men who have sedentary jobs, exercise occasionally and are trying to lose weight.<\/strong> Whether it is suitable for you can simply be determined by the calculation in our online calculator. Alternatively, you can adjust it slightly to fit your needs more accurately.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are interested in how to set your energy and nutrient intake according to your goals, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-calculate-energy-and-macronutrient-intake-for-weight-loss-or-muscle-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How To Calculate Your Energy and Macronutrient Intake For Weight Loss Or Muscle Gain? <\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1704\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg\" alt=\"Meal prep to lose weight\" class=\"wp-image-304770\" style=\"width:843px\" title=\"Meal prep to lose weight\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-scaled.jpg 2560w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-1536x1023.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-629804798-edited-2048x1363.jpg 2048w\" sizes=\"auto, (max-width: 2560px) 100vw, 2560px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sample_weekly_diet_for_2000_kcal\"><\/span>Sample weekly diet for 2000 kcal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Within a week, Valentine doesn&#8217;t have to eat exactly 2021 kcal every day, 245g carbohydrates, 134g of protein and 56g of fat, as recommended by the calculator. We cannot exactly calculate it this way because we are never 100% sure that what we eat is really the same value that we calculated. <strong>It is more than enough if the long-term average matches these values.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The overall energy value is influenced by, for example, <strong>kitchen preparation, fibre content or the efficiency of digestive system.<\/strong> In addition, each person has a different genetic makeup and hormonal environment, which are factors that also influence energy metabolism. <span style=\"color: #ff6600;\">[5-6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Thus, the values calculated by our online calculator do not necessarily reflect 100% of the actual quantity because of the factors mentioned above. But they give you an idea of how much you should eat on average per day. Based on this, you can easily observe your body&#8217;s reaction and continue to adjust your diet.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The amount in the meal plan <strong>corresponds to the raw ingredients<\/strong> (before cooking). The resulting nutritional values may vary according to the composition of the particular food.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Monday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total intake per day:<\/strong> 2030 kcal, 137g protein, 241g carbohydrates, 54g fat, 40g fibre <span style=\"color: #ff6600;\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily Menu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\">Porridge \u20135 grain <a href=\"https:\/\/gymbeam.com\/bio-5-grain-flakes-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">oats<\/a> (50g), <a href=\"https:\/\/gymbeam.com\/bio-vegan-protein-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> (vegan\/whey 30g), <a href=\"https:\/\/gymbeam.com\/100-peanut-butter-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">peanut butter<\/a> (20g), banana (100 g), calorie-free chocolate<a href=\"https:\/\/gymbeam.com\/calorie-free-chocolate-syrup-320-ml-gymbeam.html\" class=\"ek-link\"> syrup<\/a> (10g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Fat-free Greek yogurt (140 g), mandarine (100 g), <a href=\"https:\/\/gymbeam.com\/crispy-muesli-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">crunchy muesli<\/a> (25 g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Chicken curry (150g), oil (5g), rice (70g), steamed vegetables (150 g) in oil (5g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kn\u00e4ckebrot (40g), cottage cheese (100g), carrot (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pasta (70g) with tuna in brine (90g) and <a href=\"https:\/\/gymbeam.com\/napoletana-pasta-sauce-370-ml-franz-josef-kaiser.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tomato<\/a> sauce (150g), rapeseed oil (10g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tuesday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total intake per day:<\/strong> 2017 kcal, 132g protein, 246g carbohydrates, 53g fat, 34g fibre <span style=\"color: #ff6600;\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Daily Menu<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\">Scrambled eggs (1 egg + 25g liquid <a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">egg whites<\/a>) with green beans (100 g), cooked in <a href=\"https:\/\/gymbeam.com\/pure-ghee-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ghee<\/a> (10g), rye bread (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Chocolate <a href=\"https:\/\/gymbeam.com\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Milkshake<\/a> (1), grapes (150g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Bulgur (70g) with tofu (natural 150g), steamed zucchini and tomatoes (150 g) roasted in olive oil (10g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/rice-porridge-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rice mash<\/a> (50g) with protein (25g) and raspberries (50g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sardine spread (<a href=\"https:\/\/gymbeam.com\/sardines-in-olive-oil-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sardines<\/a> in brine (90g), butter (10g), mustard (5g), onion, salt and pepper to taste), rye bread (80g), bell pepper (100g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Wednesday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total intake per day:<\/strong> 2028 kcal, 141g protein, 239g carbohydrates, 53g fat, 32g fibre <span style=\"color: #ff6600;\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily Menu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\">Overnight oats: oat flakes (50g), white yogurt 2,7% (50 g), <a href=\"https:\/\/gymbeam.com\/protein-yum-yum-whey-1000-g-beast-pink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein<\/a> (15g), strawberries (100g), chopped dark chocolate (10g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Skyr natural (150g), <a href=\"https:\/\/gymbeam.com\/protein-granola-with-chocolate-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">protein granola<\/a> (50g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quinoa bowl: <a href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa <\/a>(70g), baked <a href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tempeh<\/a> (100g) with soya sauce and herbs (without oil), avocado (30g), cherry tomatoes, cucumber and rucola (total 150g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rice crackers (40g), turkey ham (50g), banana (120g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">Quesadilla: wholegrain tortilla (90g), stuffed with pulled chicken (breast, 100g), 30% cheese (50g) and tomato salsa (100g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Thursday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total intake per day:<\/strong> 2034 kcal, 133g protein, 237g carbohydrates, 53g fat, 38g fibre <span style=\"color: #ff6600;\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily Menu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\">Baked porridge: oat flakes (50g), egg whites (25g), protein (25g), forest fruit (150g), <a href=\"https:\/\/gymbeam.com\/moimuv-protein-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chocolate spread<\/a> (20g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kefir (250 ml), mixed dried fruit and nuts (40g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Baked salmon (125g) with green beans (150g) and sweet potatoes (300g) (on baking paper, without oil)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\">Protein co<\/a><a href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">o<\/a><a href=\"https:\/\/gymbeam.com\/moimuv-protein-cookie-gymbeam.html\" class=\"ek-link\">kie <\/a>(75g), pineapple (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">Sandwich (wholemeal toast bread 100g), cottage cheese (50g), <a href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tuna<\/a> in brine (90g), salad cucumber + lettuce (150g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Friday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total intake per day:<\/strong> 2028 kcal, 135g protein, 242g carbohydrates, 53g fat, 40g fibre <span style=\"color: #ff6600;\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily Menu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein pancakes (<a href=\"https:\/\/gymbeam.com\/protein-pancake-mix-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pancake mix <\/a>(50g), low-fat milk (100g), oil (3g), banana (120g), <a href=\"https:\/\/gymbeam.com\/bio-almond-butter-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">almond<\/a> butter (20g), <a href=\"https:\/\/gymbeam.com\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">agave<\/a> syrup (10g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">White yoghurt 2.7% (120g), crunchy muesli (35g), apple (150g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Turkey breast (150g), with broccoli (150g) roasted in oil (5g), buckwheat (70g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/crispbread-fibre-wasa.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Kn\u00e4ckebrot<\/a> (40g), cheese 30% (50g), bell pepper (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">Wholegrain tortilla (90 g) with roasted <a href=\"https:\/\/gymbeam.com\/bio-seitan-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">seitan<\/a> (100g), fresh vegetables (150g) and yogurt dressing (white yogurt 30g, olive oil 5g, herbs)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Saturday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total intake per day:<\/strong> 2012 kcal, 131g protein, 244g carbohydrates, 54g fat, 40g fibre <span style=\"color: #ff6600;\">[7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily Menu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\">Egg omelette: 1 egg, liquid egg whites (25g), cherry tomatoes, mushrooms and fresh spinach (total 150g) on oil (5g), and wholegrain bread (100g) with omelette<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Mug cake (mug cake <a href=\"https:\/\/gymbeam.com\/protein-mug-cake-mix-500-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mix<\/a> (50 g), low-fat milk (50g), orange (120g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Rice noodles (70g) with chicken (breast, 150g), soya sauce, corn and peas (50g in total) roasted in oil (5g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/maize-superfoods-cakes-with-amaranth-grains-sonko.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Corn<\/a> crackers (40g) with light cream cheese (20g) and turkey ham (50g), carrot (100g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">Lettuce with light mozzarella (120g), canned <a href=\"https:\/\/gymbeam.com\/chickpeas-in-brine-auga.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">chickpeas<\/a> (100g) and <a href=\"https:\/\/gymbeam.com\/bio-linseed-oil-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">olive<\/a> oil (5g), rye bread (80g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sunday<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Total intake per day:<\/strong> 2017 kcal, 136g protein, 240g carbohydrates, 56g fat, 31g fibre<span style=\"color: #ff6600;\"> [7,13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Daily Menu<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Food<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Breakfast<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pancakes: spelt flour (60g), baking powder, protein (25g), 1 egg, coconut<a href=\"https:\/\/gymbeam.com\/bio-rbd-coconut-oil-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> oil<\/a> for frying (5g),<a href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">maple <\/a>syrup (10 g) and low calorie <a href=\"https:\/\/gymbeam.com\/jammy-spread-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">fruit jam<\/a> (25g) for garnish<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.com\/7-grain-cakes-with-wild-rice-sonko.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Rice<\/a> crackers (40g), <a href=\"https:\/\/gymbeam.com\/hummus-lovege.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hummus<\/a> (20g), natural tofu (80g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lunch<\/td><td class=\"has-text-align-center\" data-align=\"center\">Saut\u00e9ed beef (100g) with zucchini, bell pepper and red onions (150g) on ghee (5g), potatoes (300g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Snacks<\/td><td class=\"has-text-align-center\" data-align=\"center\">Protein <a href=\"https:\/\/gymbeam.com\/moimuv-protein-bar-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bar<\/a> (60g), apple (150g)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dinner<\/td><td class=\"has-text-align-center\" data-align=\"center\">Tuna spread (tuna in brine 90g, <a href=\"https:\/\/gymbeam.com\/bio-mild-mustard-primavika.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mustard<\/a> 5g, cottage cheese 50g, salt, onion for taste), rye bread (100g), tomatoes (100g)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_do_you_adjust_your_diet_according_to_your_needs\"><\/span>How do you adjust your diet according to your needs?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The meals in your diet plan can conveniently be swapped around during the day. Feel free to swap your mid-morning snacks for the afternoon snack, or lunch for dinner. It&#8217;s entirely up to you, nothing&#8217;s set in stone. In case you are using intermittent fasting, eat all the courses in the time window you have set for your dietary intake. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You can mix up the different days in the menu according to your needs<\/strong> and preferences. You can even repeat some of them several times within a week. But it&#8217;s not appropriate to eat the same foods every day because then your diet won&#8217;t be varied enough, and you&#8217;ll probably soon stop enjoying the same meals over and over. <strong>In order to save time, you can always prepare the same lunch and dinner for the next<\/strong> <strong>two to three days.<\/strong> Then you don&#8217;t have to cook two new meals for the next day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You don&#8217;t have to eat according to a schedule. On Monday, feel free to have the meals you have planned for Friday. <strong>Some foods have similar nutritional values, making it possible to replace them.<\/strong> For example, if you have bulgur planned and it&#8217;s missing from your pantry, you can replace it with the same amount of rice or couscous.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In such substitutions, however, always think that the <strong>raw ingredients you have chosen must have similar characteristics to the original.<\/strong> Perhaps natural cashew nuts should not be substituted for those coated in chocolate or white yogurt with low fat is not suitable to be substituted with fruit flavoured cream. These variants may contain more or less calories, as well as other values for proteins, carbohydrates and fats. Because of this, your daily intake could then be quite substantially different from the recommended one.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg\" alt=\"How do you adjust your diet and lose weight more easily?\" class=\"wp-image-304704\" style=\"width:843px;height:562px\" title=\"How do you adjust your diet and lose weight more easily?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-1235849112-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">What foods have similar nutritional values?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cereals and pasta:<\/strong> Rice, bulgur, couscous, quinoa, buckwheat, pasta, spaghetti, noodles.<\/li>\n\n\n\n<li><strong>Flours:<\/strong> Spelt, rye, buckwheat, rice, oat, whole wheat.<\/li>\n\n\n\n<li><strong>Porridge<\/strong> (without added sugar, fat and other ingredients): Oat, rice, millet, buckwheat, corn, quinoa.<\/li>\n\n\n\n<li><strong>Baked goods:<\/strong> rye, spelt, whole wheat, buckwheat.<\/li>\n\n\n\n<li><strong>Long life baked goods:<\/strong> Rice, corn or graham crackers, kn\u00e4ckebrot.<\/li>\n\n\n\n<li><strong>Legumes:<\/strong> Lentils, peas, chickpeas, beans.<\/li>\n\n\n\n<li><strong>Fresh fruit with a low calorie content:<\/strong> Raspberries, strawberries, blueberries, blackberries and other wild berries.<\/li>\n\n\n\n<li><strong>Fresh fruit with a medium calorie content:<\/strong> Oranges, mandarines, grapefruit, pomelo, kiwi, apples, pears, peaches, apricots, nectarines, plums.<\/li>\n\n\n\n<li><strong>Fresh fruit with slightly higher calorie values:<\/strong> Banana, grapes, figs.<\/li>\n\n\n\n<li><strong>Fresh vegetables:<\/strong> Tomatoes, cucumber, zucchini, peppers, green beans, spinach and other leafy vegetables. Carrots, corn, red beets and green peas have slightly higher caloric values.<\/li>\n\n\n\n<li><strong>Potatoes, sweet potatoes<\/strong> and Jerusalem artichoke.<\/li>\n\n\n\n<li><strong>Oils and fats:<\/strong> Rapeseed, olive, sunflower, coconut, ghee, flaxseed, avocado, pumpkin.<\/li>\n\n\n\n<li><strong>Nuts and seeds<\/strong> (unroasted, unflavoured): Almonds, peanuts, cashews, Brazilian, macadamia, pistachio, walnut, hazelnut, etc.<\/li>\n\n\n\n<li><strong>Nut butters<\/strong> (100% nut content, sugar and other ingredient free): Peanuts, cashews, almonds, etc.<\/li>\n\n\n\n<li><strong>Meat:<\/strong> White lean meat: chicken, turkey breast, rabbit. Red lean meat: pork leg or tenderloin, beef hind quarters, veal, deer, boar.<\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg\" alt=\"How to increase or decrease energy intake in your diet?\" class=\"wp-image-304718\" title=\"How to increase or decrease energy intake in your diet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/IMG_1476.jpg 1272w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">How to increase or decrease the caloric value of your diet?<\/h3>\n\n\n\n<p>This diet is set to +- 2000 kcal, but if this does not suit you, you can adjust it. Snacks that have an average content of 250 &#8211; 300 kcal are a simple way to do this.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For example, if you need to <strong>reduce the caloric value by 250 &#8211; 300<\/strong> <strong>kcal,<\/strong> you simply skip the morning or afternoon snack (or leave both, but reduce their weight by half).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Otherwise, if you want <strong>to add 250 &#8211; 300 calories<\/strong>, you can have twice the amount of one of the snacks or add a second dinner, which will correspond to the raw ingredients and their quantities.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_measure_progress\"><\/span>How to measure progress?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Losing <strong>0.5 &#8211; 1 kg of body weight per week<\/strong> is considered the ideal weight loss rate. However, in the case of being overweight or obese, weight typically decreases faster in the first phase of weight loss. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Besides weighing, it&#8217;s also a good idea to take photos of your progression and measure your waist, across the hips, buttocks and thighs. Taking this kind of approach gives you a much better idea of how you&#8217;re doing.<span style=\"color: #ff6600;\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Try to do all the weighing and measuring at the <strong>same time of day and under similar conditions<\/strong> (after visiting the toilet, ideally in your underwear, measuring in the same place, etc.) and then record the results on your computer or in a paper journal. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>You can also take more detailed measurements once in a while, for example on the InBody machine, which assesses the amount of fat, muscle and water in your body in addition to your body weight. <strong>This will give you a better overview of the changes that<\/strong> <strong>are happening in your body.<\/strong> In some cases, the weight does not decrease. This is due to the fact that at the same time, there was a reduction in fat and an increase in muscle mass. As a result, the total percentage of fat in the body fell, an important indicator for both appearance and health. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering why weight can change from one day to the next and what&#8217;s affecting it, read our article <strong><span style=\"color: #ff6600;\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Why The Scales Show You A Higher Number and It&#8217;s Not Fat.<\/a><\/span><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What to do if you don&#8217;t get results?<\/h3>\n\n\n\n<p>In case you don&#8217;t see any results even after a few weeks of strict adherence to diet, training, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-best-techniques-for-regeneration-muscle-soreness-and-fatigue-after-training\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">regeneration<\/a> and everything else, you will have to be the one to make a difference. <strong>But don&#8217;t make any radical things, such as splitting your calorie intake,<\/strong> doing a detox or starting a drastic diet.&nbsp;These approaches do not guarantee lasting results and <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">may endanger your health in the long run<\/a>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You&#8217;re probably not losing weight because you&#8217;re not currently in a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">caloric deficit<\/a>. Your energy expenditure is equal to or less than your intake, and you still weigh the same or gain weight easily. You can change this by adding sporting activities or more movement during the day.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to increase energy expenditure with day to day activities and promote weight loss?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-weight-quickly-with-walking\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">walk<\/a> more during the day (walk to work or training).<\/li>\n\n\n\n<li>Include more active breaks at work or university (walking, a quick stretch).<\/li>\n\n\n\n<li>Walk to the shops if going for a smaller shopping. <\/li>\n\n\n\n<li>During a longer telephone call go for a walk. <\/li>\n\n\n\n<li>Take the stairs instead of using the lift.<\/li>\n\n\n\n<li>Then at the weekend, instead of a day&#8217;s rest with Netflix, go on a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/mental-well-being-weight-loss-and-improved-sleep-what-are-other-benefits-of-the-great-outdoors\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"v\u00fdlet. (opens in a new tab)\">trip.<\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>With these simple tips, you will burn more energy overall per day, and thus you can easily get into a <strong>calorie deficit and lose weight.<\/strong> If you move a little more, you don&#8217;t have to eat smaller amounts of food to lose weight. In addition, you will also support your health. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>What else can you do to kick-start your metabolism and increase energy output? You can find this out for yourself in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/could-your-metabolism-have-slowed-down-or-be-damaged-5-tips-for-accelerating-your-metabolism\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Can I Have A Slowed Or Damaged Metabolism? 5 Tips To Speed Up Your Metabolism.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg\" alt=\"How to increase energy expenditure during the day?\" class=\"wp-image-304734\" style=\"width:843px;height:563px\" title=\"How to increase energy expenditure during the day?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/iStock-809835966-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Planning the menu and preparing and portioning meals ahead is a great step in the quest for your dream body. Ultimately, this will <strong>save you a lot of time, money and thinking about what to cook.<\/strong> You can plan your meals a week ahead and take inspiration from our sample diet. It can be easily adjusted and adapted to your needs. Then all you have to do is watch the progression and change the plan as necessary. Sooner or later, you will achieve your goal.<\/p>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you take inspiration from today&#8217;s article on planning your meal prep? If you have someone who will find this article helpful, send it and your loved one&#8217;s in achieving their goals.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports nutrition\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Want to lose weight and trying to find ways to do it? We&#8217;d be happy to help you with that! In this article, we have prepared a weekly sample 2000 kcal menu for you.<\/p>\n","protected":false},"author":129,"featured_media":304629,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6473,6665,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-306054","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-diet","9":"tag-eating-plan","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sample Meal Prep Plan for 2000 kcal - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Meal prep effectively promotes weight loss and muscle growth. Here&#039;s a weekly sample menu for 2000 kcal, which you can customise according to your goals.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sample Meal Prep Plan for 2000 kcal - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Meal prep effectively promotes weight loss and muscle growth. Here&#039;s a weekly sample menu for 2000 kcal, which you can customise according to your goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-11-03T13:40:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-01T14:55:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-2.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Sample Meal Prep Plan for 2000 kcal\",\"datePublished\":\"2021-11-03T13:40:13+00:00\",\"dateModified\":\"2024-05-01T14:55:50+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\"},\"wordCount\":3072,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-2.png\",\"keywords\":[\"diet\",\"eating plan\",\"nutrition\",\"weight loss\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\",\"name\":\"Sample Meal Prep Plan for 2000 kcal - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/10\/1-2.png\",\"datePublished\":\"2021-11-03T13:40:13+00:00\",\"dateModified\":\"2024-05-01T14:55:50+00:00\",\"description\":\"Meal prep effectively promotes weight loss and muscle growth. 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. She puts her professional knowledge of clinical nutrition, product development, and sport into practice daily through weightlifting, strength training, trail running, and cycling.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/marketa-tesarova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Sample Meal Prep Plan for 2000 kcal - GymBeam Blog","description":"Meal prep effectively promotes weight loss and muscle growth. 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