Hard boil 4 eggs to have for snacks on Days 2, 4, 5 and 6. Monday Tuesday Wednesday Breakfast. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Asian Tilapia with Stir-Fried Green Beans, Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette, Salmon & Asparagus with Lemon-Garlic Butter Sauce, Zucchini Noodles with Avocado Pesto & Shrimp, 3-Day Clean-Eating Kick-Start Meal Plan: 1,500 Calories, 1 slice sprouted-grain bread topped with 1 oz. 1000 Calorie Meal Plan for Weight Loss Those who are not new to the weight loss world know that the basics of a successful and effective slimming include regular exercise and a healthy diet, which allows you to burn more calories than you consume (1).As the 1000 calorie meal plan is based on the principle of reduced caloric intake, it can be quite effective in helping you shed pounds. • 2 cups mixed greens• 1/2 cup chopped cucumber• 1/2 Balsamic-Dijon Chicken breast, chopped• 2 Tbsp. Select one item from each food list starting on page 2 to make a balanced meal … Cook a double batch of the Easy Brown Rice to use throughout the week. With 14 days of wholesome meals and snacks, this clean-eating meal plan is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies), while limiting the stuff that can make you feel not-so-great in large amounts (think refined carbs, alcohol, added sugars and hydrogenated fats). All Right Reserved. This nutritionist-designed 2,000-calorie meal plan takes the guesswork out of eating right and makes grocery shopping and meal prepping a breeze. Lunch. How You Will Feel By … Daily Totals: 1,993 calories, 94 g protein, 187 g carbohydrates, 43 g fiber, 104 g fat, 1,942 mg sodium. Meal-Prep Tip: We like these snack packs from Blue Diamond. Citrus Vinaigrette Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette. Eat This Much is an automatic meal planner that works for every kind of diet, including weight loss, bodybuilding, … Here at EatingWell, we approach clean-eating sensibly. olive oil, 1 hard-boiled egg seasoned with a pinch each salt & pepper, 1 hard-boiled egg, seasoned with a pinch each of salt and pepper. • 1 serving Scrambled Eggs with Vegetables• 1 medium pear. 2000 Calorie Meal Plan Patient Handout MENU EXAMPLES Meal Plan Day 5 Day 6 Day 7 Notes Breakfast: 3 carbohydrates 1 protein (optional) 2 fat ¾ cup Shredded Wheat 1 cup low -fat milk ¾ cup melon 2 4 -in. View Gallery 24 Photos Design by Betsy Farrell Take a look at a sample meal plan for type 2 diabetes. Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer. Learn how you can ensure that carbohydrate intake is managed for optimal levels. To illustrate this point, Real Simple asked two professionals―a food scientist and chef and a registered dietitian―to develop model eating plans that provide examples of how to eat well, whether you prefer to prepare homemade meals, rely on convenience foods, or snack throughout the day. Create a custom 2000 calorie diet plan with 1 click. • 1 serving Sheet-Pan Chicken & Brussels Sprouts• 1 1/2 cups mixed greens dressed with 2 Tbsp. The challenge is eating enough of the right types of foods to get huge and strong. Swiss and salami have had their day. To reduce weight you must follow some regime. this link is to an external site that may or may not meet accessibility guidelines. We like these squeeze packs from Justin's (Amazon, $6). Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. #2 Discover Meal Plans. 7-Day Diet Meal Plan to Lose Weight: 2,000 Calories. • 2 cups Jason Mraz's Avocado Green Smoothie• 1 plum. 2000 Calories, 50g Net Carbs Per Day Meal Plan. Daily Totals: 2,015 calories, 61 g protein, 255 g carbohydrates, 67 g fiber, 92 g fat, 2,259 mg sodium. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. That’s the easy part. • 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice• 1 serving Balsamic-Dijon Chicken. Great job following this clean-eating meal plan at 2,000 calories. Daily Totals: 2,019 calories, 85 g protein, 236 g carbohydrates, 51 g fiber, 95 g fat, 1,470 mg sodium. 2000 calories per day . • ½ cup rolled or steel-cut oats, cooked. container of low-fat, plain yogurt with ½ cup of blueberries and 1 oz. Calculate the number of calories you need to maintain your current weight, Here is a sample diet menu for 2000 calories with six small meals a day. • 1 serving Muesli with Raspberries• 1 medium banana. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce, Chicken & Cucumber Lettuce Wraps with Peanut Sauce, Mediterranean Ravioli with Artichokes & Olives, "Egg in a Hole" Peppers with Avocado Salsa. © 2020 EatingWell.com is part of the Allrecipes Food Group. Learn how to ace hot chocolate charcuterie boards! 14-Day Clean-Eating Meal Plan: 2,000 Calories. 1. Created by a Registered Dietician, this very low-carb meal plan provides 2000 calories and under 20g net carbs per day for those following Atkins or a Keto Diet. • 2 cups Mexican Cabbage Soup• 2 cups mixed greens• 2 Tbsp. chopped walnuts on the side. Our easy to follow 2000 calorie diet plan is created to assist you in your weight loss and healthy eating goals. If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. Citrus Vinaigrette• 2 Tbsp. This meal plan provides many healthy options for breakfast, lunch, dinner and snacks. If your daily goal is 2000 calories, here is a meal plan to help set you up for success. You'll use it throughout the week for lunch and dinner.2. 2. Examples of meal plans at different calorie allotments include: 1,200-Calorie Meal Plan Following a keto diet takes a lot of research, preparation and dedication. Offers may be subject to change without notice. Daily Totals: 2,020 calories, 94 g protein, 208 g carbohydrates, 45 g fiber, 98 g fat, 2,056 mg sodium. slivered almondsCook oats and top with raspberries, almonds and a pinch of cinnamon. EatingWell may receive compensation for some links to products and services on this website. • ½ whole-wheat small bagel or English muffin. A 2,000-calorie diet is considered standard, but depending on your activity level, body size, and goals, you may need more. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. Couple this healthy meal plan with daily exercise and you're on track to lose 1 to 2 pounds per week, the healthy way! Looking for a different calorie level? Featuring the best foods for weight loss, the high protein, high fiber foods in this plan will help with weight loss by keeping you feeling fuller for longer. • 1 serving Asian Tilapia with Stir-Fried Green Beans• 1 1/2 cup Easy Brown Rice. Don’t drink more then 2 cups of caffeinated tea/coffee when dieting. Citrus Vinaigrette. sunflower seedsTop salad with feta and sunflower seeds.• 1 cup raspberries, • 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce• 1 cup Basic Quinoa. of lean ham, mustard, sliced tomato and baby spinach. How To Do A 1200 Calorie Meal Plan Diet. Read more about choosing a healthy peanut butter. In this post, you’re going to get a 5,000 calorie meal plan for mass and gains for each body type. • 4 cups White Bean & Veggie Salad• 1 slice sprouted-grain bread topped with 1 oz. ... That looks like 15 to 25 grams of fat per meal, based on a 2,000-calorie diet. EatingWell's Garlic Hummus is both easy and delicious. A little prep at the beginning of the week goes a long way to make your week ahead easy. Diabetes: Meal plan Ideas . Furthermore, you are required to bring all the high-protein food options like eggs, meat, fish, beans, legumes, seeds, and nuts to your daily diet. Exercise must be a part of your daily routine all 7-day diet plan to lose weight. Every meal or snack should contain a balance of lean protein, complex Aug 10, 2019 - Explore Heidi Trecoske's board "2000 Calorie Meal Plan", followed by 127 people on Pinterest. Offers may be subject to change without notice. Store the dressing separately and wait to add until ready to eat. Citrus Vinaigrette. Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. 3/4 C blueberries (15g) 1C fat free milk (12g) Total: 72g Carbs 2 frozen whole -wheat waffles (26g) Breakfasts . If you make a purchase using the links included, we may earn commission. • 1 serving Avocado-Egg Toast• 1 medium banana, • 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette• 1 slice sprouted-grain bread topped with 1 oz. 2000 Calorie Menu Day 1 Breakfast – 2 whole grain toast, 1 tablespoon of jelly, 1 tablespoon of butter, 1 cup of tea or coffee, ¾ cup of orange juice. Over the course of this 14-day diet plan, you'll get your fill of healthy whole foods-some that you'll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding the "cleanest" versions of packaged foods). A three-meal, 2,000-calorie plan may begin with a whole egg scrambled with two egg whites with a whole-wheat English muffin. • 1 serving Veggie & Hummus Sandwich• 1 medium pear, • 1 medium apple• 2 No-Sugar-Added Oatmeal Cookies, • 1 serving Zucchini Noodles with Avocado Pesto & Shrimp• 2 cups mixed greens topped with 2 Tbsp. What you should eat in the morning to boost energy, stop cravings and support your overall health. Daily Totals: 2,024 calories, 82 g protein, 285 g carbohydrates, 57 g fiber, 72 g fat, 1,932 mg sodium. pancakes 1 tsp margarine 2 tbsp lite syrup 1 egg cup canned peaches 2 … Lemon-Tahini Dressing. • 3/4 cup rolled oats, cooked in 1 1/2 cups milk• 1 cup raspberries• 2 Tbsp. Lemon-Tahini Dressing• 2 Tbsp. The meal plan accounts for a grand total of 1,247 calories. Packed with a … Daily Totals: 1,994 calories, 102 g protein, 271 g carbohydrates, 52 g fiber, 65 g fat, 2,245 mg sodium. If you have a higher activity level, check out these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans as well. See more ideas about 2000 calorie meal plan, Calorie meal plan, Calorie. • 1 serving Veggie & Hummus Sandwich• 1 medium apple. Snack on Day 12. Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2. See this clean-eating meal plan at 1,200 and 1,500 calories. Although 2,000-calorie diets often lead to weight loss in men, some men do require 2,000 calories a day to maintain a healthy body weight. With the help of registered dietitian Megan Casper, M.S., RDN, owner of Nourished Bite Nutrition, you can choose from two different options for breakfast, lunch, dinner, and snacks. • 1 serving Veggie & Hummus Sandwich• 10 seeded crackers, • 1 serving Cauliflower Rice-Stuffed Peppers• 2 cups mixed greens dressed with 2 Tbsp. One cup of baby carrots and red pepper strips with 2 cups of low-fat cottage cheese and 2 tbsp. Have 8 oz. Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3. Top with sunflower seeds.• 1 medium orange. GRAIN. If you're just starting off with weight loss, this 2,000-calorie level is a great place to start. EatingWell may receive compensation for some links to products and services on this website. • 1 serving of dry whole-grain cereal (¾ cup bran flakes, shredded wheat) • 1 whole-wheat waffle. Get started on the Total Choice 1200-Calorie Meal Plan. Get Week 1 of the Keto-Friendly Meal Plan … crumbled feta cheese• 2 Tbsp. See all of our clean-eating meal plans and healthy clean-eating recipes. Make a double batch of the Lemon-Tahini Dressing. This 2,000-calorie clean-eating meal plan will help you do just that. This 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied so you can lose a healthy 1 to 2 pounds per week. Each day's total is between 1,800 and 2,000 calories. • 1 serving Avocado-Egg Toast• 1 medium orange, • 1 serving Greek Kale Salad with Quinoa & Chicken• 2 Tbsp. The... ● Calories. The following healthy diet menu is planned for a week, so you get 7 free 2000 calorie menu plans. Once you conquer this 14-day plan, try our Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you'll find in this meal plan. Each product we feature has been independently selected and reviewed by our editorial team. Daily Totals: 2,005 calories, 96 g protein, 201 g carbohydrates, 47 g fiber, 97 g fat, 2,001 mg sodium. Cheddar cheese and toasted, • 1 serving Fish with Coconut-Shallot Sauce• 1 cup Basic Quinoa• 2 cups mixed greens topped with 1 Tbsp. Daily Totals: 2,000 calories, 84 g protein, 201 g carbohydrates, 45 g fiber, 103 g fat, 1,759 mg sodium. Once you get comfortable with this calorie level, you can slowly cut your calories down (say, a hundred calories at a time) to get closer to that 2-pound weight loss per week. This way, you'll have leftover chicken and quinoa to use during the week. Swiss and salami have had their day. then add or subtract calories –... ● Eating plan. Small and frequent meal pattern you should follow to reduce your weight. • 2 cups Jason Mraz's Avocado Green Smoothie• 1 slice sprouted-grain bread, toasted and topped with 2 tsp, olive oil and a pinch each of salt & pepper. A 2000 Calorie Meal Plan ● Balance. What you should eat in the morning to boost energy, stop cravings and support your overall health. The Get-Lean Meal Plan. You can use the U.S. Department of Agriculture (USDA) meal plans as a guide. Cook a batch of the No-Sugar-Added Oatmeal Cookies to have throughout the week. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. • 2 slices light whole-wheat bread. Store the dressing separately. carbohydrates and fatty acids. Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn't have added sugars, which take away from the healthy goodness of this whole-grain breakfast. This diet plan for Day 1 provides 1873 calories. You need to drink a minimum of 2 litres of water daily, plus you can have decaffeinated and calorie free beverages. Daily Totals: 1,985 calories, 96 g protein, 236 g carbohydrates, 48 g fiber, 79 g fat, 1,811 mg sodium. You can also try making your own. This easy clean-eating meal plan features healthy whole foods and limits processed items to help you get back on track with healthy habits. This simple 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week. Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat. Meal-Prep Tip: Cook a hard-boiled egg tonight so it's ready for your P.M. 2000 Calorie Meal Plan. slivered almondsCook oats and top with banana, almonds and a pinch of cinnamon. Victoria Seaver, M.S., R.D., Digital Meal Plan Editor, © 2020 EatingWell.com is part of the Allrecipes Food Group. This 2000-calorie meal plan serves as a general guidepost to help get you started. • 1 serving Peanut Butter-Banana Cinnamon Toast• 1 medium pear, • 1 serving Chicken & Apple Kale Wraps• 1 cup raspberries, • 1 serving Panko-Crusted Pork Chops with Asian Slaw• 1 cup Easy Brown Rice. sunflower seedsToss greens in vinaigrette. You have one simple goal. Breakfast (562 calories) 3/4 cup rolled oats, cooked in 1 1/2 cups milk. Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you're choosing one without added sugars or excess sodium. olive oil. It’s simple: You choose, you lose! Starting a Low calorie meal plan is simple and easy… follow my steps in this section and before you know it you will be all set up with your meal plan … this link is to an external site that may or may not meet accessibility guidelines. Learn how to ace hot chocolate charcuterie boards! Meal-Prep Tip: Try to find a peanut butter with minimal (or no) added sugar. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. • 1 serving Peanut Butter-Banana Cinnamon Toast• 1 cup non fat plain Greek yogurt• 1 medium plum, choppedTop yogurt with plum. At lunch, make a sandwich with two slices of whole grain bread, 2 oz. Looking for more? Daily Totals: 2,003 calories, 88 g protein, 225 g carbohydrates, 47 g fiber, 90 g fat, 2,256 mg sodium. You can exchange foods from the menu maintaining the overall calorie count at 2000 calories per day. Cheddar cheese and toasted, • 1 serving Pork Chops with Garlicky Broccoli. 2 Starch 2 Fruit 1 Milk 1 Fat 1 pancake (4") 1/4 cup light syrup 1 tsp margarine 8 oz banana 8 oz 1% milk 1 slice wheat toast 1 tsp margarine 1/2 cup oatmeal 2 tsp no-sugar-added jam 3/4 cup blueberries 1/2 grapefruit 1 cup fat-free yogurt. Pack up two 2-cup servings of the Mexican Cabbage Soup to have for lunch on Days 9 & 12. • 1 slice whole-grain bread. Keep up the good work and don't miss our other healthy meal plans. Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it's made without added sugars, unlike many store-bought breads. The number of calories a man should consume daily depends on his age, his size, his activity level and his weight-management goals. 2 scrambled eggs . Lose weight, eat well and feel great with this easy weight loss diet plan. You train heavy and hit the gym consistently. Because Day 1's dinner (Kale Salad with Beets & Wild Rice) calls for wild rice you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you're not having to make two different rices. Cheddar cheese and toasted, 1 slice sprouted-grain bread, toasted and drizzled with 1 tsp. Oz’s Kitchen. Find options to try a 1200 calorie diet plan, a 1500 calorie meal plan, and a 30 day meal plan for weight loss PDF. If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. Based on your calorie goals and daily schedule, create a custom healthy meal plan just for you! •1 packet low-sugar instant oatmeal. The 1 1/2 cups of vegetables on the 1,200-calorie exchange menu refers to cooked vegetables -- count 1 cup of leafy greens or raw vegetables as 1/2 cup on the exchange menu. What is a 2000 calorie meal plan bodybuilding? • 2 cups Mexican Cabbage Soup• 2 cup No-Cook Black Bean Salad, • 3/4 cup Kiwi & Mango with Fresh Lime Zest. SAMPLE MEAL PLAN -2000 CALORIES BREAKFAST PROTEIN CARBOHYDRATES FAT CALORIES 7 EGG WHITES 25 0 0 120 1 WHOLE EGG 6 0 5 72 1/2 CUP UNCOOKED OATS 6 27 3 156 TOTAL 37 27 8 348 1. • 1 serving cup Squash & Red Lentil Curry• 1 cup Easy Brown Rice. sunflower seedsCombine greens, cucumber and chicken and top with dressing and sunflower seeds. All Right Reserved. of salsa makes a filling and nutritious si… Citrus Vinaigrette. 6oz Fat free yogurt (15g) 2 slices whole wheat bread (30g) 1 Tbsp margarine . This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. The meals and snacks in this plan will have you feeling energized, satisfied and good about what's on your plate. Daily Totals: 2,005 calories, 76 g protein, 216 g carbohydrates, 42 g fiber, 98 g fat, 2,141 mg sodium. 1 medium banana, chopped. 7-Day 2000 Calorie Meal Plan. During this diet plan, your daily calorie intake must stay around 2000 calories. Meal-Prep Tip: Save a 2-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Some everyday foods that fit in this group include: 1. black beans 2. asparagus 3. avocado 4. cabbage 5. cauliflower 6. lettuce 7. spinach 8. mushrooms 9. onions 10. broccoli 11. corn 12. potatoes 13. carrots 14. peppers 15. tomatoes The cup of fruit on the exchange menu is for chopped fruits and considers a small to medium whole fruit as a 1/… 2000 Calories, 20g Net Carbs Per Day Meal Plan. … Lose weight, eat well and feel great with this easy weight loss diet plan. A 2,000-calorie diet should consist of whole, unprocessed foods and be rich in fruits, vegetables, protein, whole grains, and healthy fats. The meal plan accounts for a … of orange juice and an 8-oz. Daily Totals: 1,993 calories, 80 g protein, 240 g carbohydrates, 51 g fiber, 87 g fat, 1,530 mg sodium. • 1 serving Spaghetti Squash & Meatballs• 1 slice sprouted-grain bread, toasted and drizzled with 2 tsp. 2,200 calorie meal plan 103591MUMENLHO 10/17 Easy meal planning Trying to lose weight or trying to eat healthier, but don’t know what to eat? These quick and easy meals will help you start the day off right while keeping you satisfied through lunch. Meal-Prep Tip: Store your food in air-tight glass containers (we love this set of 8 from Amazon, $39). See this same meal plan at 1,500 and 1,200 calories. Looking for a different calorie level? • 2 cups Mexican Cabbage Soup• 2 cups No-Cook Black Bean Salad. Mass gains. • 3/4 cup rolled oats, cooked in 1 1/2 cups milk• 1 medium banana, chopped• 2 Tbsp. Instead of having 2 meals you must distribute your calories into 6 meal pattern so that it is advisable to have 3 main meal and 3 mid-meal. Presented by . Daily Totals: 1,994 calories, 62 g protein, 236 g carbohydrates, 63 g fiber, 102 g fat, 1,996 mg sodium. (Amazon, $6), Daily Totals: 1,998 calories, 94 g protein, 251 g carbohydrate, 44 g fiber, 79 g fat, 1,547 mg sodium, Daily Totals: 1,987 calories, 65 g protein, 263 g carbohydrate, 46 g fiber, 84 g fat, 2,395 mg sodium, Daily Totals: 1,976 calories, 88 g protein, 245 g carbohydrate, 43 g fiber, 83 g fat, 2,189 mg sodium, Daily Totals: 2,000 calories, 87 g protein, 227 g carbohydrate, 52 g fiber, 92 g fat, 1,563 mg sodium, Daily Totals: 2,024 calories, 72 g protein, 231 g carbohydrate, 53 g fiber, 100 g fat, 1,981 mg sodium, Daily Totals: 2,023 calories, 75 g protein, 264 g carbohydrate, 51 g fiber, 87 g fat, 1,980 mg sodium, Daily Totals: 1,993 calories, 66 g protein, 250 g carbohydrate, 51 g fiber, 91 g fat, 2,231 mg sodium, WATCH: What to Eat on a 1,800-Calorie Diet. Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. • 1 cup riced cauliflower, heated• 1 serving Soy-Lime Roasted Tofu• 2 cups Colorful Roasted Sheet-Pan Veggies• 2 Tbsp. Choose 2 servings. Daily Totals: 1,985 calories, 82 g protein, 240 g carbohydrates, 59 g fiber, 86 g fat, 1,856 mg sodium. Also, if you plan to top your egg toast with hot sauce, look for a brand that's made without added sugars. Created by a Registered Dietician, this low-carb meal plan aims to provide 2000 calories and under 50g net carbs per day. • 1 cup non fat plain Greek yogurt• 1 medium plum, choppedTop yogurt with plum. The following is a 1,200-calorie 1-day meal plan from the National Heart, Lung, and Blood Institute. • 1 medium pear, sliced and sprinkled with cinnamon. This simple 2,000-calorie meal plan is specially tailored to help you feel energized and satisfied, so you can lose a healthy 1 to 2 pounds per week.
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