2000-Calorie Meal Plan: Full Day Menu
Three 2,000-calorie menus with 140 g of protein — the reference value used on food labels. Balanced carbs and fats over 5 meals.
The numbers
- Calories
- 1,973 kcal
- Protein
- 143 g
- Carbohydrates
- 158 g
- Fat
- 90 g
- Fibre
- 26 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
Lightly active men losing weight slowly, or active women maintaining while training well.
How to follow it
- Use 2,000 kcal as a base and adjust by 100–200 kcal as your weight trends over the next 2 weeks.
- Spread protein out: 25–40 g per main meal.
- Get your fats mainly from olive oil, nuts and avocado.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Tuna canned in water (drained)300 g
- Egg whites230 g · 7 pcs
- Pork tenderloin (roasted)170 g
- Chicken breast (grilled)150 g
- Sirloin steak (lean, grilled)130 g
- Shredded chicken (cooked)120 g
Dairy
- Greek yogurt (plain, nonfat)530 g
- Cottage cheese (2% fat)160 g
Grains, bread and cereals
- White rice (cooked)200 g
- Rolled oats (dry)110 g
- Whole-wheat bread60 g
- Granola40 g
Vegetables and roots
- Broccoli (steamed)240 g
- Sweet potato (baked)220 g
- Zucchini (cooked)120 g
- Romaine lettuce120 g
- Tomato120 g
- Carrot120 g
Fruit
- Watermelon280 g
- Apple250 g · 2 pcs
- Banana180 g · 2 pcs
- Avocado140 g
- Pear130 g · 1 pcs
- Orange110 g · 1 pcs
- Tangerine / mandarin100 g · 1 pcs
Pantry
- Olive oil100 g
- Butter60 g
- Cashews60 g
- Peanuts (dry-roasted)30 g
- Pea protein powder20 g
- Peanut butter20 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (man, 30, 178 cm, 82 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
Is 2,000 calories a day a lot?
It is the average reference on labels, but real needs vary widely: sedentary women often burn less, active men a lot more. Find your number with the calorie calculator.
How much protein should I eat on 2,000 calories?
If you train, 1.6–2.2 g per kg of body weight is usually enough. This menu provides about 140 g, suitable for someone of 70–85 kg.
What are the macros of this diet?
On average 1,973 kcal a day, with 143 g of protein, 158 g of carbs, 90 g of fat and 26 g of fibre.
How many meals does this menu have?
5 meals a day: breakfast, morning snack, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
More meal plans
1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
2200-Calorie Meal Plan: Full Day Menu
2,200 kcal · 150 g protein · 5 meals
High-Protein Meal Plan (180 g a Day)
2,000 kcal · 180 g protein · 5 meals
Cutting Meal Plan (2,100 kcal, High Protein)
2,100 kcal · 170 g protein · 5 meals
1600-Calorie Meal Plan: Full Day Menu
1,600 kcal · 115 g protein · 4 meals
Dairy-Free Meal Plan (Lactose-Free)
1,800 kcal · 110 g protein · 4 meals