Weekly menu 2000 kcal
Dmytro 2014-09-14
Here you will find a weekly menu created using the EasyMenu application. It also contains a summary of calorie intake and nutritional content of each meal as well as a shopping list.
It is hard to cook every day for a family, especially if one wants balanced, tasty and not overly expensive meals. One has to think of what to cook, then remember to buy all required ingredients, at the same time making sure that the food does not end up unused and thrown out. To achieve all these points planning is of immeasurable help. In our family we use EasyMenu application to plan our meals and help with the shopping for food. Creating a menu for a week and using a shopping list markedly saves effort, time and money.
Below you will find weekly menu created following these principles:
- Breakfast is the lightest meal and it is fast to cook.
- Lunch contains the most calories.
- Dinner contains the lower-calorie meal.
- There is a vegetable meal at least once a day.
- At least one day all meals are vegetable.
- There is a meal based on fish or meat at least once a day.
- The menu is balanced in a way that each day there are meals containing proteins, vegetables and carbohydrates.
- The average calorie count and nutritional content of each meal should follow the requirements (see below).
- The average daily calorie intake for an adult aims to be 2000 calories.
- In order to make the meals more varied, the main ingredients do not repeat during the day. We also strive to vary to colors and textures to make the meals more interesting and enjoyable.
The average calorie intake and nutritional content, recommended for an adult for daily consumption for 2000 calories diet should be:
- proteins - 58 - 117 g daily
- fats (total) - less than 65 g daily
- of those, saturated fats - less than 20 g daily
- carbohydrates - 257 - 586 g daily
- cholesterol - less than 300 mg daily
- dietary fiber - at least 25 g daily
Note The amounts also depend on the age and how active one is, and should therefore be taken into account as guidelines only!
Below is the menu which has been created using the principles above using the EasyMenu application.
Menu
This menu can be opened directly here.
Note The amounts are calculated from the assumption that 1 person eats 2 servings of a meal and average serving size calculated from the all recipes from this menu is 238 g.
The portion size varies depending on the amount of liquids, proteins, carbohydrates and other ingredients. When using the EasyMenu application one can manually set the portion size for each recipe. Below are the portion sizes for each recipe in the menu, calorie count per 100 g and serving.
| Recipe | Serving Size | Calories per 100g | Calories per serving |
|---|---|---|---|
| Baked Eggs with Beans | 209 g | 114 kcal | 239 kcal |
| Berry smoothie | 130 g | 58 kcal | 75 kcal |
| Borscht | 246 g | 59 kcal | 145 kcal |
| Easy Lamb Curry | 242 g | 149 kcal | 360 kcal |
| Fish patties | 212 g | 191 kcal | 404 kcal |
| Fluffy French Toast | 191 g | 219 kcal | 419 kcal |
| Fluffy Pancakes | 200 g | 218 kcal | 437 kcal |
| Fried beets | 255 g | 42 kcal | 108 kcal |
| Fried cabbages | 334 g | 74 kcal | 248 kcal |
| Hungarian vegetable stew | 402 g | 56 kcal | 227 kcal |
| Minestrone | 277 g | 74 kcal | 206 kcal |
| Mushroom Soup | 254 g | 122 kcal | 310 kcal |
| Perfect porridge | 259 g | 88 kcal | 228 kcal |
| Rice with wok | 230 g | 149 kcal | 342 kcal |
| Sausage Gravy | 221 g | 171 kcal | 378 kcal |
| Spaghetti bolognese | 240 g | 233 kcal | 558 kcal |
| Spaghetti marinara | 231 g | 188 kcal | 435 kcal |
| Spaghetti with shrimps and asparagus | 235 g | 199 kcal | 469 kcal |
| Stewed chicken with rice | 248 g | 111 kcal | 276 kcal |
| Sweet-and-sour potato salad | 158 g | 133 kcal | 209 kcal |
| Tomato and Mozzarella Salad | 221 g | 88 kcal | 195 kcal |
Another useful feature of EasyMenu application is the shopping list. The application creates a shopping list automatically. One can edit it if needed, then open it in a smartphone using MenuViewer mobile application and use it during shopping, marking the ingredients one has already bought.
Below the shopping list for the menu above. The amount of food has been calculated for a family of 2 (4 servings per every meal). If you change the number of portions, the application automatically recalculates the required amounts.
This shopping list can be opened here:
The graph below shows the average calorie intake for breakfast, lunch and dinner for each day of the week.
Note Such graph is available only for the registered EasyMenu users.
The nutrition information for this menu is presented below. It shows average nutritions consumptions for 1 person (2 servings) per day.
Serves: 2
| Proximates | |
|---|---|
| Energy | 1790 kcal |
| Energy | 7491 kJ |
| Protein | 91 g |
| Total lipid (fat) | 65 g |
| Carbohydrate, by difference | 215 g |
| Ash | 25 g |
| Fiber, total dietary | 26 g |
| Sugars, total | 40 g |
| Water | 1029 g |
| Minerals | |
|---|---|
| Calcium, Ca | 801 mg |
| Copper, Cu | 1.8 mg |
| Fluoride, F | 67 μg |
| Iron, Fe | 18 mg |
| Magnesium, Mg | 374 mg |
| Manganese, Mn | 5.8 mg |
| Phosphorus, P | 1322 mg |
| Potassium, K | 3177 mg |
| Selenium, Se | 148 μg |
| Sodium, Na | 5245 mg |
| Zinc, Zn | 10 mg |
| Amino Acids | |
|---|---|
| Alanine | 3.8 g |
| Arginine | 4.4 g |
| Aspartic acid | 6.9 g |
| Cystine | 1.1 g |
| Glutamic acid | 16 g |
| Glycine | 3.4 g |
| Histidine | 2.1 g |
| Hydroxyproline | 0.05 g |
| Isoleucine | 3.5 g |
| Leucine | 5.9 g |
| Lysine | 5.1 g |
| Methionine | 1.7 g |
| Phenylalanine | 3.5 g |
| Proline | 4.8 g |
| Serine | 3.5 g |
| Threonine | 3 g |
| Tryptophan | 0.94 g |
| Tyrosine | 2.5 g |
| Valine | 4 g |
| Carbohydrates | |
|---|---|
| Fructose | 9.6 g |
| Galactose | 0.21 g |
| Glucose (dextrose) | 9.1 g |
| Lactose | 0.33 g |
| Maltose | 1.8 g |
| Starch | 41 g |
| Sucrose | 8.1 g |
| Vitamins | |
|---|---|
| Betaine | 102 mg |
| Carotene, alpha | 654 μg |
| Carotene, beta | 2496 μg |
| Choline, total | 307 mg |
| Cryptoxanthin, beta | 14 μg |
| Dihydrophylloquinone | 0.01 μg |
| Folate, DFE | 483 μg_DFE |
| Folate, food | 369 μg |
| Folate, total | 437 μg |
| Folic acid | 69 μg |
| Lutein + zeaxanthin | 1552 μg |
| Lycopene | 10814 μg |
| Menaquinone-4 | 0.04 μg |
| Niacin | 24 mg |
| Pantothenic acid | 5 mg |
| Retinol | 202 μg |
| Riboflavin | 1.5 mg |
| Thiamin | 2.4 mg |
| Tocopherol, beta | 0.1 mg |
| Tocopherol, delta | 0.32 mg |
| Tocopherol, gamma | 3.1 mg |
| Vitamin A, IU | 6816 UI |
| Vitamin A, RAE | 509 μg_RAE |
| Vitamin B-12 | 3.2 μg |
| Vitamin B-12, added | 0 μg |
| Vitamin B-6 | 2.1 mg |
| Vitamin C, total ascorbic acid | 121 mg |
| Vitamin D | 117 UI |
| Vitamin D (D2 + D3) | 2.9 μg |
| Vitamin D2 (ergocalciferol) | 0.09 μg |
| Vitamin D3 (cholecalciferol) | 1.5 μg |
| Vitamin E (alpha-tocopherol) | 9.7 mg |
| Vitamin E, added | 0 mg |
| Vitamin K (phylloquinone) | 194 μg |
| Lipids | |
|---|---|
| Beta-sitosterol | 24 mg |
| Campesterol | 12 mg |
| Cholesterol | 254 mg |
| Fatty acids, total monounsaturated | 29 g |
| Fatty acids, total polyunsaturated | 12 g |
| Fatty acids, total saturated | 18 g |
| Fatty acids, total trans | 0.33 g |
| Fatty acids, total trans-monoenoic | 0.23 g |
| Fatty acids, total trans-polyenoic | 0.06 g |
| Phytosterols | 83 mg |
| Stigmasterol | 0 mg |
| Saturated Fats | |
|---|---|
| 10:0 Capric acid | 0.33 g |
| 12:0 Lauric acid | 0.86 g |
| 13:0 Tridecanoic acid | 0 g |
| 14:0 Myristic acid | 1.5 g |
| 15:0 Pentadecanoic acid | 0.01 g |
| 16:0 Palmitic acid | 9.9 g |
| 17:0 Margaric acid | 0.06 g |
| 18:0 Stearic acid | 3.9 g |
| 20:0 Arachidic acid | 0.13 g |
| 22:0 Behenic acid | 0.04 g |
| 24:0 Lignoceric acid | 0.01 g |
| 4:0 Butyric acid | 0.34 g |
| 6:0 Caproic acid | 0.21 g |
| 8:0 Caprylic acid | 0.19 g |
| Monounsaturated Fats | |
|---|---|
| 14:1 Myristoleic acid | 0.01 g |
| 15:1 Pentadecenoic acid | 0 g |
| 16:1 Palmitoleic acid | 0.97 g |
| 16:1 c | 0.13 g |
| 16:1 t | 0 g |
| 17:1 Heptadecenoic acid | 0.03 g |
| 18:1 Oleic acid | 27 g |
| 18:1 c | 5.9 g |
| 18:1 t | 0.23 g |
| 20:1 Gadoleic acid | 0.29 g |
| 22:1 Erucic acid | 0.02 g |
| 22:1 c | 0 g |
| 22:1 t | 0 g |
| 24:1 c Nervonic acid | 0.01 g |
| Polyunsaturated Fats | |
|---|---|
| 18:1-11t Vaccenic acid | - |
| 18:2 CLAs | 0.02 g |
| 18:2 Linoleic acid | 11 g |
| 18:2 Omega-6 c,c | 1.3 g |
| 18:2 i | 0.02 g |
| 18:2 t not further defined | 0.01 g |
| 18:2 t,t | - |
| 18:3 Linolenic acid | 1.2 g |
| 18:3 Omega-3 c,c,c Gamma-linolenic acid | 0.22 g |
| 18:3 Omega-6 c,c,c Alpha-linolenic acid | 0 g |
| 18:3i | 0.03 g |
| 18:4 Stearidonic acid | 0 g |
| 20:2 Omega-6 c,c Eicosadienoic acid | 0.03 g |
| 20:3 Eicosatrienoic acid | 0.01 g |
| 20:3 Omega-3 | 0 g |
| 20:3 Omega-6 | 0 g |
| 20:4 Arachidonic acid | 0.11 g |
| 20:4 Omega-6 | - |
| 20:5 Omega-3 Eicosapentaenoic acid (EPA) | 0.01 g |
| 21:5 | 0 g |
| 22:4 Adrenic acid | 0 g |
| 22:5 Omega-3 Docosapentaenoic acid (DPA) | 0.01 g |
| 22:6 Omega-3 Docosahexaenoic acid (DHA) | 0.08 g |
| Other | |
|---|---|
| Adjusted Protein | - |
| Alcohol, ethyl | 1.9 g |
| Caffeine | 0 mg |
| Theobromine | 0 mg |
The ready menu can be downloaded as a file (560 KB) and opened in the EasyMenu application (select "File" - "Open" - "Open menu"). After you have opened a menu, you can save all recipes it contains (in the "cookbook" tab select "menu" tab, which shows all recipes in the menu).
DISCLAIMER ALL INFORMATION PRESENTED HERE ARE INTENDED AS GUIDELINES ONLY. ANY INFORMATION HERE IS NOT INTENDED TO BE USED AS MEDICAL DIAGNOSIS OR TREATMENT. YOU MUST SEEK PROFESSIONAL ADVICE BEFORE USING ANY DIETARY OR HEALTH ADVICE FROM THIS ARTICLE OR SITE.