Meal Plans 2,000-Calorie Meal Plan & Recipe Prep By Rebecca Jaspan, MPH, RD Updated on June 14, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Print Verywell / Amelia Manley Table of Contents View All Table of Contents Nutrition is Key on a 2,000-Calorie Diet Meal Planning Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition. When following a 2000-calorie meal plan, it can be useful to plan to ensure you eat a nutritious and balanced diet while staying within your calorie goal, especially when weeks get busy. Meal planning can help keep you on track, no matter your nutrition goal. Prepping and planning don’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time make meal planning a helpful tool to stay energized, meet nutrition goals, reduce food waste, and save money. Nutrition is Key on a 2,000-Calorie Diet A 2000-calorie meal plan may be appropriate if your goal is to maintain weight and consume an overall nutritious and balanced diet. This plan may help you achieve that by providing protein, fiber, healthy fats, and complex carbohydrates while still including indulgent foods. Each meal should have 400 to 500 calories and snacks around 150 to 300 calories on a 2,000-calorie meal plan. Including adequate balances of protein, fat, and carbohydrates at each meal and snack will keep you fuller for longer. 7-Day Sample Menu This one-week meal plan was designed for a person who needs approximately 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then tweak the plan to fit your specific needs. Consider working with a registered dietitian or healthcare provider to plan for your dietary needs more accurately. Each day includes three meals and three snacks and contains a healthy balance of carbohydrates, fats, and protein. The meal plan includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others as long as you use the same cooking method. For example, swapping grilled chicken for grilled fish is fine, but if you fry the fish it changes the fat and calories in the meal. Download the 2,000-Calorie Meal Plan Download the Meal Plan Day 1 Breakfast One slice of 100% whole wheat bread 1/2 avocado 1 fried egg Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat Snack 15 cherries 1/4 cup almonds Macronutrients: 284 calories, 9 grams protein, 27 grams carbohydrates, 18 grams fat Lunch Black bean and corn quesadilla with 1/2 cup black beans, 1/3 cup corn kernels, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla 1/4 cup salsa and 1/4 cup guacamole Macronutrients: 513 calories, 22 grams protein, 60 grams carbohydrates, 23 grams fat Snack 1/2 cup baby carrots 1/4 cup hummus Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat Dinner Turkey burger on a 100% whole wheat bun with lettuce, tomato, and 2 teaspoons of ketchup 1 zucchini sliced into spears, roasted with 1 tbsp olive oil 1/2 regular potato, sliced into French fries and baked with 1 tbsp olive oil, salt, and pepper Macronutrients: 525 calories, 39 grams protein, 40 grams carbohydrates, 23 grams fat Snack Two small chocolate chip cookies Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat Daily Totals: 1970 calories, 89 grams protein, 189 grams carbohydrates, 103 grams fat Note that beverages are not included in the 2,000-calorie meal plan. Individual fluid needs vary based on age, gender, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups per day for men. When adding beverages to your meal plan, consider calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible. Day 2 Breakfast 1 cup 2% Greek yogurt 1/4 cup low-sugar granola 1/2 cup blueberries Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat Snack 1-ounce cheddar cheese10 whole grain crackers Macronutrients: 319 calories, 9 grams protein, 25 grams carbohydrates, 20 grams fat Lunch 3 ounces of tuna mixed with 1 tbsp mayonnaise on an 8-inch whole wheat wrap 1 red bell pepper, sliced Macronutrients: 478 calories, 24 grams protein, 73 grams carbohydrates, 13 grams fat Snack One peach 10 walnuts Macronutrients: 201 calories, 5 grams protein, 19 grams carbs, 14 grams fat Dinner Baked chicken breast coated in 1 tbsp pesto, baked 1 cup whole wheat pasta mixed with 1 tbsp pesto 6 asparagus spears mixed with 1 tbsp olive oil, salt, and pepper, grilled Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat Snack 3/4 cup regular whole milk ice cream Macronutrients: 205 calories, 3 grams protein, 23 grams carbohydrates, 11 grams fat Daily Totals: 2037 calories, 97 grams protein, 214 grams carbohydrates, 93 grams fat Day 3 Breakfast One slice of 100% whole wheat bread 2 tablespoons peanut butter One banana Macronutrients: 374 calories, 12 grams protein, 48 grams carbohydrates, 17 grams fat Snack 1 cup 2% Greek yogurt 1/2 cup raspberries Macronutrients: 178 calories, 21 grams protein, 15 grams carbohydrates, 4 grams fat Lunch Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, tomatoes, cucumbers, and 2 tablespoons balsamic vinaigrette dressing One 6-inch 100% whole wheat pita bread Macronutrients: 554 calories, 21 grams protein, 73 grams carbohydrates, 21 grams fat Snack 15 Plantain chips1/4 cup guacamole Macronutrients: 196 calories, 1 gram protein, 19 grams carbohydrates, 13 grams fat Dinner 4 ounces grilled salmon 1 medium baked sweet potato 1/2 cup roasted broccoli Macronutrients: 483 calories, 29 grams protein, 29 grams carbohydrates, 28 grams fat Snack 2 squares 70% dark chocolate 1 cup plain popcorn Macronutrients: 214 calories, 3 grams protein, 17 grams carbohydrates, 15 grams fat Daily Totals: 1999 calories, 87 grams protein, 201 grams carbohydrates, 98 grams fat Day 4 Breakfast 1/2 cup cooked oatmeal in water 1 tablespoon peanut butter 1/2 cup blueberries Macronutrients: 302 calories, 10 grams protein, 43 grams carbohydrates, 12 grams fat Snack 4 slices of dried mango 15 almonds Macronutrients: 250 calories, 1 1 gram protein, 37 grams carbohydrates, 5 grams fat Lunch Tuna melt with 4 ounces of canned tuna mixed with 1/4 avocado, 1 slice of cheese, and slice of tomato on two slices of 100% whole wheat bread Macronutrients: 507 calories, 43 grams protein, 34 grams carbohydrates, 22 grams fat Snack 15 2-inch long braided pretzel twists 1/4 cup hummus Macronutrients: 283 calories, 8 grams protein, 47 grams carbohydrates, 7 grams fat Dinner 3 ounces shredded chicken, 1 ounce shredded cheddar cheese quesadilla in an 8-inch whole wheat tortilla 1/4 cup salsa Macronutrients: 450 calories, 32g protein, 25g carbohydrates, 25g fat Snack 2 Medjool dates 1 tablespoon almond butter Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat Daily Totals: 2023 calories, 108 grams protein, 225 grams carbohydrates, 80 grams fat Day 5 Breakfast One slice of 100% whole wheat bread1/2 avocado1 fried egg Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat Snack 1/4 cup unsalted mixed nuts 1/4 cup dried cranberries Macronutrients: 293 calories, 5 grams protein, 39 grams carbohydrates, 16 grams fat Lunch Hummus wrap with 1/4 cup hummus, lettuce, tomatoes, cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole wheat tortilla Macronutrients: 398 calories, 16 grams protein, 38 grams carbohydrates, 22 grams fat Snack 2 cups plain salted popcorn Macronutrients: 88 calories, 1 gram protein, 9 grams carbohydrates, 5 grams fat Dinner 1 cup brown rice 3 ounces grilled steak 1/3 cup black beans 1/4 cup guacamole 1/4 cup salsa Macronutrients: 641 calories, 34 grams protein, 69 grams carbohydrates, 26 grams fat Snack 1/4 cup chocolate chips Macronutrients: 202 calories, 2 grams protein, 27 grams carbohydrates, 13 grams fat Daily Totals: 1954 calories, 70 grams protein, 205 grams carbohydrates, 105 grams fat Day 6 Breakfast 4-inch whole wheat bagel 3 tablespoons cream cheese 1 ounce smoked salmon Macronutrients: 435 calories, 19 grams protein, 53 grams carbohydrates, 18 grams fat Snack A small apple 1 tablespoon peanut butter Macronutrients: 172 calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat Lunch Two slices of 100% whole wheat toast1/2 avocado2 poached eggs Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat Snack 4 slices dried mango15 almonds Macronutrients: 250 calories, 5 grams protein, 37 grams carbohydrates, 11 grams fat Dinner 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 zucchini chopped and sauteed in 1 tbsp olive oil, and 2 tablespoons parmesan cheese Macronutrients: 324 calories, 21 grams protein, 41 grams carbohydrates, 7 grams fat Snack 1 cup regular whole milk ice cream Macronutrients: 273 calories, 5 grams protein, 31 grams carbohydrates, 15 grams fat Daily Totals: 1919 calories, 77 grams protein, 223 grams carbohydrates, 85 grams fat Day 7 Breakfast 1 cup 2% Greek yogurt1/4 cup granola1/2 cup blueberries Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat Snack 1 100% whole wheat 6-inch pita bread1/4 cup hummus Macronutrients: 265 calories, 10 grams protein, 42 grams carbohydrates, 6 grams fat Lunch 4 ounces sliced turkey 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf 2 slices of 100% whole wheat bread 10 baby carrots Macronutrients: 345 calories, 25 grams protein, 48 grams carbohydrates, 7 grams fat Snack A nectarine 10 walnuts Macronutrients: 195 calories, 5 grams protein, 18 grams carbohydrates, 13 grams fat Dinner 1 cup rice noodles 3 ounces tofu 1/2 cup snow peas 2 tablespoons peanut sauce Macronutrients: 410 calories, 19 grams protein, 57 grams carbohydrates, 12 grams fat Snack Brownie 1 cup 1% milk Macronutrients: 335 calories, 11 grams protein, 37 grams carbohydrates, 17 grams fat Daily Totals: 1887 calories, 95 grams protein, 237 grams carbohydrates, 66 grams fat How to Meal Plan for a 2,000-Calorie Diet Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber at breakfast. Plan and meal prep. Take time on a Sunday or your day off to plan your meals, grocery shop, and prep food for busy weeks. It can also help reduce stress when thinking about what to eat and stay on track. Keep food groups in mind. Consider proteins, carbohydrates, fats, and fruit or vegetables at each meal. This combination helps you get all the nutrients you need. Don't forget about timing. Eat about every 3 to 4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving. Mid-morning, afternoon, and evening snacks are optional. Skip the snacks if you're not hungry between meals. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals. Allow yourself to eat all foods. An eating plan only works if it is sustainable long-term. Permit yourself to eat any food, including indulgent foods so you don't feel deprived. Uncovering Nutritional Yeast's Health Benefits A Word From Verywell Planning nutritious and balanced meals does not need to be difficult. We encourage you to speak with a registered dietitian if you're unsure if this 2,000-calorie meal plan is right for your health goals. We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237. 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Dietary Guidelines for Americans 2020-2025. USDA Academy of Nutrition and Dietetics. How Much Water Do You Need. By Rebecca Jaspan, MPH, RD Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit Advertiser Disclosure × The offers that appear in this table are from companies that partner with and compensate Verywell Fit for displaying their offer. These partnerships do not impact our editorial choices or otherwise influence our editorial content.