2000 Calorie Meal Plan

Looking to maintain a healthy lifestyle with a 2000 calorie meal plan? We’ve got you covered with four different meal plan options tailored to fit your needs. Whether you prefer two, three, four, or five meals per day, we have delicious and nutritious meal ideas to keep you on track towards your health goals.

Need more variety? Try our Meal Generator Tool

2000 Calorie Meal Plan

Option 1: 2 Meals per Day

Meal 1 – Brunch (Approx. 1000 calories):

1. Omelette with Whole Wheat Toast (800 calories):
   • 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
   • 1/2 cup diced vegetables (30 calories, 1g protein, 7g carbs, 0g fat)
   • 1/4 cup shredded cheese (110 calories, 7g protein, 1g carbs, 9g fat)
   • 2 slices whole wheat toast (160 calories, 8g protein, 30g carbs, 2g fat)
   • 1 tablespoon olive oil for cooking (90 calories, 0g protein, 0g carbs, 10g fat)
2. Fruit Salad (200 calories):
   • 1 cup mixed fruits (200 calories, 1g protein, 50g carbs, 0g fat)

Meal 2 – Dinner (Approx. 1000 calories):

1. Grilled Chicken Breast with Quinoa and Steamed Vegetables (800 calories):
   • 8 oz grilled chicken breast (420 calories, 78g protein, 0g carbs, 9g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed mixed vegetables (100 calories, 5g protein, 20g carbs, 0g fat)
   • 1 tablespoon olive oil for cooking (100 calories, 0g protein, 0g carbs, 12g fat)
2. Greek Yogurt with Honey (200 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1 tablespoon honey (80 calories, 0g protein, 21g carbs, 0g fat)

Total:

• Calories: Approximately 2000 calories
• Protein: 137 grams
• Carbohydrates: 139 grams
• Fat: 53 grams

Option 2: 3 Meals per Day

Meal 1 – Breakfast (Approx. 600 calories):

1. Scrambled Eggs with Avocado Toast (450 calories):
   • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
   • 1/2 avocado, sliced (118 calories, 1.4g protein, 6g carbs, 11g fat)
   • 2 slices whole grain bread (180 calories, 8g protein, 32g carbs, 3g fat)
   • 1 teaspoon olive oil for cooking (33 calories, 0g protein, 0g carbs, 3.7g fat)
2. Mixed Berries with Greek Yogurt (150 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
   • 1 tablespoon honey (20 calories, 0g protein, 5g carbs, 0g fat)

Meal 2 – Lunch (Approx. 600 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (450 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (180 calories, 0g protein, 10g carbs, 16g fat)
2. Apple (150 calories):
   • 1 medium apple (150 calories, 0g protein, 39g carbs, 0g fat)

Meal 3 – Dinner (Approx. 800 calories):

1. Salmon with Quinoa and Steamed Broccoli (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
2. Greek Yogurt with Berries (200 calories):
   • 1/2 cup non-fat Greek yogurt (80 calories, 14g protein, 6g carbs, 0g fat)
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1 tablespoon honey (70 calories, 0g protein, 17g carbs, 0g fat)

Total:

• Calories: Approximately 2000 calories
• Protein: 138.9 grams
• Carbohydrates: 155 grams
• Fat: 75.7 grams

Option 3: 4 Meals per Day

Meal 1 – Breakfast (Approx. 500 calories):

1. Scrambled Eggs with Avocado Toast (400 calories):
   • 3 large eggs (210 calories, 18g protein, 1.5g carbs, 15g fat)
   • 1/2 avocado, sliced (118 calories, 1.4g protein, 6g carbs, 11g fat)
   • 2 slices whole grain bread (160 calories, 8g protein, 28g carbs, 2g fat)
   • 1 teaspoon olive oil for cooking (12 calories, 0g protein, 0g carbs, 1.4g fat)
2. Mixed Berries with Greek Yogurt (100 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (50 calories, 9g protein, 4g carbs, 0g fat)

Meal 2 – Lunch (Approx. 500 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (400 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (150 calories, 0g protein, 9g carbs, 13.5g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 3 – Afternoon Snack (Approx. 300 calories):

1. Carrot Sticks with Hummus (200 calories):
   • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
   • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 4 – Dinner (Approx. 700 calories):

1. Salmon with Quinoa and Steamed Broccoli (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
2. Greek Yogurt with Honey (100 calories):
   • 1/2 cup non-fat Greek yogurt (60 calories, 11g protein, 4g carbs, 0g fat)
   • 1 tablespoon honey (40 calories, 0g protein, 11g carbs, 0g fat)

Total:

• Calories: Approximately 2000 calories
• Protein: 141.9 grams
• Carbohydrates: 157 grams
• Fat: 78.9 grams

Option 4: 5 Meals per Day

Meal 1 – Breakfast (Approx. 400 calories):

1. Scrambled Eggs with Avocado Toast (300 calories):
   • 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
   • 1/4 avocado, sliced (59 calories, 0.7g protein, 3g carbs, 5.5g fat)
   • 1 slice whole grain bread (90 calories, 4g protein, 16g carbs, 1.5g fat)
   • 1 teaspoon olive oil for cooking (33 calories, 0g protein, 0g carbs, 3.7g fat)
2. Mixed Berries with Greek Yogurt (100 calories):
   • 1/2 cup mixed berries (50 calories, 0.5g protein, 12g carbs, 0.5g fat)
   • 1/2 cup non-fat Greek yogurt (50 calories, 9g protein, 4g carbs, 0g fat)

Meal 2 – Mid-Morning Snack (Approx. 200 calories):

1. Greek Yogurt with Honey (200 calories):
   • 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
   • 1 tablespoon honey (80 calories, 0g protein, 21g carbs, 0g fat)

Meal 3 – Lunch (Approx. 500 calories):

1. Grilled Chicken Salad with Balsamic Vinaigrette (400 calories):
   • 4 oz grilled chicken breast (210 calories, 39g protein, 0g carbs, 4.5g fat)
   • 2 cups mixed greens (20 calories, 2g protein, 4g carbs, 0g fat)
   • 1/4 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
   • 1/4 cup cucumber slices (4 calories, 0g protein, 1g carbs, 0g fat)
   • 2 tablespoons balsamic vinaigrette dressing (150 calories, 0g protein, 9g carbs, 13.5g fat)
2. Apple (100 calories):
   • 1 medium apple (100 calories, 0g protein, 25g carbs, 0g fat)

Meal 4 – Afternoon Snack (Approx. 200 calories):

1. Carrot Sticks with Hummus (200 calories):
   • 1 cup carrot sticks (50 calories, 1g protein, 12g carbs, 0g fat)
   • 2 tablespoons hummus (150 calories, 4g protein, 9g carbs, 12g fat)

Meal 5 – Dinner (Approx. 700 calories):

1. Salmon with Quinoa and Steamed Broccoli (600 calories):
   • 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
   • 1/2 cup cooked quinoa (111 calories, 4g protein, 20g carbs, 2g fat)
   • 1 cup steamed broccoli (79 calories, 5g protein, 16g carbs, 1g fat)
2. Greek Yogurt with Berries (100 calories):
   • 1/2 cup non-fat Greek yogurt (60 calories, 11g protein, 4g carbs, 0g fat)
   • 1/2 cup mixed berries (40 calories, 0.5g protein, 10g carbs, 0.5g fat)

Total:

• Calories: Approximately 2000 calories
• Protein: 124.7 grams
• Carbohydrates: 159 grams
• Fat: 72.7 grams

Who Should Follow A 2000 Calorie Meal Plan

A 2000 calorie meal plan can be suitable for individuals with varying energy needs, including those who are moderately active and looking to maintain their weight, as well as those aiming for gradual weight gain while ensuring adequate nutrition.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

1. Weight Maintenance:

• Example: Sarah, a 30-year-old female with moderate activity.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
  Assuming Sarah weighs 65 kg, is 165 cm tall, and is 30 years old:
  [BMR = (10 \times 65) + (6.25 \times 165) – (5 \times 30) + 5]
  [= (650) + (1031.25) – (150) + 5]
  [= 1536.25 \text{ kcal}]
• TDEE Calculation: Assuming Sarah has a moderate activity level, her TDEE may be approximately 2000-2200 calories per day, depending on her specific activity level and exercise regimen.

1. Gradual Weight Gain:

• Example: John, a 25-year-old male with a sedentary lifestyle.
• BMR Calculation: Using the Mifflin-St Jeor Equation for males:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) + 5]
  Assuming John weighs 70 kg, is 175 cm tall, and is 25 years old:
  [BMR = (10 \times 70) + (6.25 \times 175) – (5 \times 25) + 5]
  [= (700) + (1093.75) – (125) + 5]
  [= 1673.75 \text{ kcal}]
• TDEE Calculation: Assuming John has a sedentary lifestyle, his TDEE may be around 2200-2400 calories per day, depending on his daily activities and exercise habits.

1. Active Lifestyle:

• Example: Emily, a 35-year-old female fitness enthusiast.
• BMR Calculation: Using the Mifflin-St Jeor Equation for females:
  [BMR = (10 \times \text{weight in kg}) + (6.25 \times \text{height in cm}) – (5 \times \text{age in years}) – 161]
  Assuming Emily weighs 60 kg, is 170 cm tall, and is 35 years old:
  [BMR = (10 \times 60) + (6.25 \times 170) – (5 \times 35) – 161]
  [= (600) + (1062.5) – (175) – 161]
  [= 1326.5 \text{ kcal}]
• TDEE Calculation: Assuming Emily has an active lifestyle, her TDEE may be around 2200-2400 calories per day, considering her regular exercise routine and higher activity levels.

Type of Person	Example	BMR	TDEE
Weight Maintenance	Sarah, 30-year-old female with moderate activity	1536.25 kcal	2000-2200 kcal
Gradual Weight Gain	John, 25-year-old male with sedentary lifestyle	1673.75 kcal	2200-2400 kcal
Active Lifestyle	Emily, 35-year-old female fitness enthusiast	1326.5 kcal	2200-2400 kcal

In conclusion, individuals with different goals and lifestyles can benefit from a well-planned 2000 calorie meal plan tailored to their specific energy needs. Adjustments should be made based on individual activity levels, exercise habits, and weight management goals.