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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.

RecipeServing SizeCalories per 100gCalories per serving
Baked Eggs with Beans209 g114 kcal239 kcal
Berry smoothie130 g58 kcal75 kcal
Borscht246 g59 kcal145 kcal
Easy Lamb Curry242 g149 kcal360 kcal
Fish patties212 g191 kcal404 kcal
Fluffy French Toast191 g219 kcal419 kcal
Fluffy Pancakes200 g218 kcal437 kcal
Fried beets255 g42 kcal108 kcal
Fried cabbages334 g74 kcal248 kcal
Hungarian vegetable stew402 g56 kcal227 kcal
Minestrone277 g74 kcal206 kcal
Mushroom Soup254 g122 kcal310 kcal
Perfect porridge259 g88 kcal228 kcal
Rice with wok230 g149 kcal342 kcal
Sausage Gravy221 g171 kcal378 kcal
Spaghetti bolognese240 g233 kcal558 kcal
Spaghetti marinara231 g188 kcal435 kcal
Spaghetti with shrimps and asparagus235 g199 kcal469 kcal
Stewed chicken with rice248 g111 kcal276 kcal
Sweet-and-sour potato salad158 g133 kcal209 kcal
Tomato and Mozzarella Salad221 g88 kcal195 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:

Shopping list

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.

Summary

The nutrition information for this menu is presented below. It shows average nutritions consumptions for 1 person (2 servings) per day.

Serves: 2

Proximates
Energy1790 kcal
Energy7491 kJ
Protein91 g
Total lipid (fat)65 g
Carbohydrate, by difference215 g
Ash25 g
Fiber, total dietary26 g
Sugars, total40 g
Water1029 g
Minerals
Calcium, Ca801 mg
Copper, Cu1.8 mg
Fluoride, F67 μg
Iron, Fe18 mg
Magnesium, Mg374 mg
Manganese, Mn5.8 mg
Phosphorus, P1322 mg
Potassium, K3177 mg
Selenium, Se148 μg
Sodium, Na5245 mg
Zinc, Zn10 mg
Amino Acids
Alanine3.8 g
Arginine4.4 g
Aspartic acid6.9 g
Cystine1.1 g
Glutamic acid16 g
Glycine3.4 g
Histidine2.1 g
Hydroxyproline0.05 g
Isoleucine3.5 g
Leucine5.9 g
Lysine5.1 g
Methionine1.7 g
Phenylalanine3.5 g
Proline4.8 g
Serine3.5 g
Threonine3 g
Tryptophan0.94 g
Tyrosine2.5 g
Valine4 g
Carbohydrates
Fructose9.6 g
Galactose0.21 g
Glucose (dextrose)9.1 g
Lactose0.33 g
Maltose1.8 g
Starch41 g
Sucrose8.1 g
Vitamins
Betaine102 mg
Carotene, alpha654 μg
Carotene, beta2496 μg
Choline, total307 mg
Cryptoxanthin, beta14 μg
Dihydrophylloquinone0.01 μg
Folate, DFE483 μg_DFE
Folate, food369 μg
Folate, total437 μg
Folic acid69 μg
Lutein + zeaxanthin1552 μg
Lycopene10814 μg
Menaquinone-40.04 μg
Niacin24 mg
Pantothenic acid5 mg
Retinol202 μg
Riboflavin1.5 mg
Thiamin2.4 mg
Tocopherol, beta0.1 mg
Tocopherol, delta0.32 mg
Tocopherol, gamma3.1 mg
Vitamin A, IU6816 UI
Vitamin A, RAE509 μg_RAE
Vitamin B-123.2 μg
Vitamin B-12, added0 μg
Vitamin B-62.1 mg
Vitamin C, total ascorbic acid121 mg
Vitamin D117 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, added0 mg
Vitamin K (phylloquinone)194 μg
Lipids
Beta-sitosterol24 mg
Campesterol12 mg
Cholesterol254 mg
Fatty acids, total monounsaturated29 g
Fatty acids, total polyunsaturated12 g
Fatty acids, total saturated18 g
Fatty acids, total trans0.33 g
Fatty acids, total trans-monoenoic0.23 g
Fatty acids, total trans-polyenoic0.06 g
Phytosterols83 mg
Stigmasterol0 mg
Saturated Fats
10:0 Capric acid0.33 g
12:0 Lauric acid0.86 g
13:0 Tridecanoic acid0 g
14:0 Myristic acid1.5 g
15:0 Pentadecanoic acid0.01 g
16:0 Palmitic acid9.9 g
17:0 Margaric acid0.06 g
18:0 Stearic acid3.9 g
20:0 Arachidic acid0.13 g
22:0 Behenic acid0.04 g
24:0 Lignoceric acid0.01 g
4:0 Butyric acid0.34 g
6:0 Caproic acid0.21 g
8:0 Caprylic acid0.19 g
Monounsaturated Fats
14:1 Myristoleic acid0.01 g
15:1 Pentadecenoic acid0 g
16:1 Palmitoleic acid0.97 g
16:1 c0.13 g
16:1 t0 g
17:1 Heptadecenoic acid0.03 g
18:1 Oleic acid27 g
18:1 c5.9 g
18:1 t0.23 g
20:1 Gadoleic acid0.29 g
22:1 Erucic acid0.02 g
22:1 c0 g
22:1 t0 g
24:1 c Nervonic acid0.01 g
Polyunsaturated Fats
18:1-11t Vaccenic acid-
18:2 CLAs0.02 g
18:2 Linoleic acid11 g
18:2 Omega-6 c,c1.3 g
18:2 i0.02 g
18:2 t not further defined0.01 g
18:2 t,t-
18:3 Linolenic acid1.2 g
18:3 Omega-3 c,c,c Gamma-linolenic acid0.22 g
18:3 Omega-6 c,c,c Alpha-linolenic acid0 g
18:3i0.03 g
18:4 Stearidonic acid0 g
20:2 Omega-6 c,c Eicosadienoic acid0.03 g
20:3 Eicosatrienoic acid0.01 g
20:3 Omega-30 g
20:3 Omega-60 g
20:4 Arachidonic acid0.11 g
20:4 Omega-6-
20:5 Omega-3 Eicosapentaenoic acid (EPA)0.01 g
21:50 g
22:4 Adrenic acid0 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, ethyl1.9 g
Caffeine0 mg
Theobromine0 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.





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