2000 Calorie Meal Plan: Complete 7-Day Guide
A balanced, satisfying 2000 calorie meal plan that doesn't feel like a diet. Perfect for moderate weight loss or active lifestyles.
Is 2000 Calories Right for You?
2000 calories is the "standard" reference intake you see on nutrition labels, but it's not right for everyone. This level works well for:
- Active women (moderate to high activity)
- Sedentary to lightly active men (for weight loss)
- Average-height adults maintaining weight
- People with TDEEs around 2,400-2,700 (creates ~500 deficit)
Use our TDEE calculator to find your ideal target.
Macro Targets for 2000 Calories
- Protein: 150-180g (600-720 cal) — 30-36%
- Carbs: 175-225g (700-900 cal) — 35-45%
- Fats: 55-75g (495-675 cal) — 25-34%
Sample 7-Day Meal Plan
Day 1 — Monday
Breakfast (450 cal): 3-egg veggie omelet with cheese, 1 slice whole wheat toast with butter, coffee
Lunch (550 cal): Grilled chicken Caesar salad with croutons, light dressing + apple
Dinner (650 cal): 6 oz salmon, roasted vegetables, 1 cup brown rice
Snacks (350 cal): Greek yogurt with berries (150 cal), protein bar (200 cal)
Day 2 — Tuesday
Breakfast (400 cal): Overnight oats with protein powder, banana, almond butter
Lunch (550 cal): Turkey club sandwich on whole wheat, side salad
Dinner (700 cal): 6 oz steak, baked potato with sour cream, steamed broccoli
Snacks (350 cal): Trail mix (200 cal), string cheese + fruit (150 cal)
Day 3 — Wednesday
Breakfast (450 cal): Protein smoothie bowl with granola and fruit toppings
Lunch (500 cal): Chipotle-style bowl: chicken, half rice, beans, fajita veggies, salsa
Dinner (650 cal): Chicken stir-fry with vegetables and 1 cup jasmine rice
Snacks (400 cal): Protein shake (150 cal), apple with 2 tbsp peanut butter (250 cal)
Day 4 — Thursday
Breakfast (500 cal): Avocado toast on sourdough with 2 poached eggs, side of fruit
Lunch (450 cal): Large chicken and vegetable soup with whole grain bread
Dinner (700 cal): 6 oz pork chops, mashed sweet potatoes, green beans
Snacks (350 cal): Cottage cheese with pineapple (150 cal), almonds (200 cal)
Day 5 — Friday
Breakfast (400 cal): Whole grain waffles with Greek yogurt and berries
Lunch (550 cal): Tuna salad lettuce wraps, vegetable soup, crackers
Dinner (700 cal): Homemade pizza (2 slices) with side salad
Snacks (350 cal): Protein bar (200 cal), vegetables with hummus (150 cal)
Day 6 — Saturday
Breakfast (550 cal): Breakfast burrito with eggs, cheese, beans, salsa + hash browns
Lunch (500 cal): Grilled chicken sandwich with sweet potato fries
Dinner (600 cal): 6 oz shrimp, quinoa, roasted Mediterranean vegetables
Snacks (350 cal): Smoothie (200 cal), dark chocolate square (150 cal)
Day 7 — Sunday
Breakfast (500 cal): Pancakes (2) with eggs (2), turkey bacon (3 strips), syrup
Lunch (450 cal): Mediterranean salad with grilled chicken, feta, olives, pita
Dinner (700 cal): 6 oz chicken breast, pasta with marinara, garlic bread
Snacks (350 cal): Rice cakes with almond butter (200 cal), Greek yogurt (150 cal)
2000 vs 1500 Calories
How does this compare to a 1500 calorie plan?
| Aspect | 1500 Calories | 2000 Calories |
|---|---|---|
| Weight loss speed | Faster | More gradual |
| Hunger levels | Higher | Lower |
| Sustainability | Harder | Easier |
| Energy for workouts | Limited | Good |
| Best for | Shorter, sedentary | Active, taller |
Building Your Own 2000 Calorie Day
Use this structure to create your own meals:
- Breakfast: 400-500 cal (prioritize protein)
- Lunch: 500-600 cal (protein + veggies + carbs)
- Dinner: 600-700 cal (largest meal if preferred)
- Snacks: 300-400 cal (split as needed)
High-Protein Options to Hit 150g+
Getting enough protein on 2000 calories is easier than 1500, but still requires planning:
- Breakfast: 3 eggs + Greek yogurt = 35g protein
- Lunch: 6 oz chicken = 45g protein
- Dinner: 6 oz fish/meat = 40g protein
- Snacks: Protein shake + cottage cheese = 40g protein
- Total: 160g protein easily achievable
Sample Grocery List
Proteins
- • Chicken breast (2 lbs)
- • Salmon fillets (1 lb)
- • Lean ground beef (1 lb)
- • Eggs (2 dozen)
- • Greek yogurt (32 oz)
- • Cottage cheese (16 oz)
Carbs
- • Brown rice
- • Whole wheat bread
- • Oats
- • Sweet potatoes
- • Quinoa
- • Whole grain pasta
Vegetables
- • Broccoli
- • Spinach
- • Bell peppers
- • Onions
- • Tomatoes
- • Mixed salad greens
Fruits & Snacks
- • Bananas
- • Apples
- • Berries
- • Almonds
- • Protein bars
- • Peanut butter
Key Takeaways
- • 2000 calories works for active women and men wanting moderate loss
- • Prioritize 150g+ protein for satiety and muscle retention
- • Structure: ~450 breakfast, ~550 lunch, ~650 dinner, ~350 snacks
- • More sustainable than aggressive 1200-1500 calorie plans
- • Track consistently for best results
Track Your 2000 Calories with Pandish
Scan meals instantly. Hit your targets effortlessly.