2,000 Calorie Meal Plan
Maintaining a balanced and healthy diet is crucial for overall well-being. For those looking at maintaining weight as a primary goal, 2,000 calories falls within the total caloric intake for what may be needed to reach this goal.
But what does a 2,000 calorie diet look like, and is it healthy?
In this short article, we will explore the benefits of a 2,000 calorie diet, as well as provide you with a printable 2,000 calorie diet plan.
Please note: This is just a day’s example of a 2,000 calorie meal plan. For a fully personalized plan that suits you and your goals, with hundreds of individual and delicious recipes, be sure to check out our Macro Calculator and Meal Plan Generator and let us do all the work for you!
Who should follow a 2,000 calorie diet?
If you’re focused on maintaining weight, a diet that aims for an average of 2,000 calories can be a highly effective approach. This calorie level provides ample energy to support your daily activities and exercise routines, while creating a caloric balance that encourages weight maintenance.
However! It’s important to keep in mind that everyone’s calorie requirements are unique. Therefore, determining the appropriate daily calorie intake based on your specific goals, whether it be losing fat, building muscle, or adopting a healthy lifestyle, is paramount for success.
Is 2,000 Calories a Day Healthy?
A well-planned 2,000 calorie diet, incorporating a diverse range of foods, can promote healthy eating habits. Of course, this amount of calories should only be followed by individuals with a moderate level of activity.
If following this style of meal plan creates unwanted weight loss, it may be necessary to increase total calories consumed accordingly.
Realized that perhaps you need to be eating more calories? Try one of these free meal plans:
2,000 Calorie Meal Plan
2,100 Calorie Meal Plan
2,200 Calorie Meal Plan
Printable 2,000 Calorie Meal Plan
We have created a printable version of a 2,000 calorie meal plan for you to download, use and enjoy.
This meal plan includes delicious and healthy recipes for breakfast, lunch, dinner, and snacks, with easy-to-follow preparation instructions as well as a grocery list. Click the blue text to download the 2,000 calorie meal plan pdf or continue reading to see all of the recipes.
What Does a 2,000 Calorie Diet Look Like?
Spaced out over 5 meals (3 main meals and 2 snacks) this micronutrient-loaded meal plan aims to create the calorie balance necessary in promoting weight maintenance. By following a meal plan similar to this, you can expect to meet the acceptable breakdown of macronutrients needed for your goals, as well as optimal health.
Here is an example 2,000 calorie meal plan:
Provides 1,940 kcal, 159g Protein (33%), 162g Carbs (33%), 78g Fat (34%) per day.
Breakfast
Frozen Blueberry Breakfast Protein Bowl
Are you ready for a morning treat that rivals coffee? This one will have you ready for the day in a jiffy.
Calories and Macros
528 Calories
39.2g Protein (29%)
67.1g Carbohydrates (49%)
13.5g Fat (22%)
Ingredients
80 grams Frozen Blueberries
80 grams Frozen Raspberries
1 Kiwi
150 grams Greek Yogurt (whole milk)
20 grams Vanilla Whey Protein (80%)
100ml Almond Milk
40 grams Oats
Instructions
Step 1: Take the frozen berries, the yogurt, the protein powder, and the milk, and let them get to know each other in a blender or food processor as you lightly pulse.
Step 2: Once you have a delicious purée, spoon it into a breakfast bowl.
Step 3: Slice the kiwi and layer it on top with a couple of extra raspberries and a sprinkle of oats.
Step 4: Serve with a dash of cinnamon if you’re feeling spicy.
Lunch
Simple Mustard, Chicken, and Avocado Sandwich
This one shouldn’t be too complicated to make; we’re sure you’ve heard of a sandwich, right?
Calories and Macros
469 Calories
52.1g Protein (44%)
25.1g Carbohydrates (21%)
18.7g Fat (35%)
Ingredients
100 grams Chicken Breast
4 slices Whole Grain Bread
1/2 Avocado
1 Tomato
2 leaves Iceberg Lettuce
1 tsp Dijon Mustard (whole grain)
Instructions
Step 1: Pre-grill your sliced chicken breast until it is cooked all the way through and then allow to chill in the refrigerator.
Step 2: Lightly toast your whole grain bread to your preferred toastiness… (Toasting the bread removes the chances of a soggy sandwich!).
Step 3: Slice the tomato and avocado and get them ready for action.
Step 4: Layer all ingredients in whatever order you see fit. We personally went with lettuce, chicken, tomato, avocado, then mustard on the top slice!
Dinner
Bossy Buffalo Chicken Wraps
Calories and Macros
648 Calories
37.8 Protein (23%)
60.6g Carbohydrates (36%)
30.4 Fat (41%)
Ingredients
100 grams Chicken Breast
2 Whole Wheat Tortillas
20 grams Greek Yogurt (whole milk)
1/2 tsp Chili Powder
1 1/2 tsp Olive Oil
1 stalk Celery
25 grams Sun-Dried Tomatoes
1/2 Avocado
Instructions
Step 1: First, dice the chicken and place in a bowl along with the olive oil, chili powder, and a little salt and pepper.
Step 2: Heat a frying pan over a medium heat and add the chicken mix
Step 3: While the chicken cooks into something special, slice your avocado, celery, and sun-dried tomatoes and set aside.
Step 4: Once the chicken has cooked through, layer on top of the tortillas along with the avocado and sun-dried tomatoes. Then do a little wrap.
Step 5: Serve with a dollop of Greek yogurt on the side!
Snack 1
Almond Snack (25 grams)
Calories and Macros
145 Calories
5.3g Protein (14%)
5.4g Carbohydrates (14%)
12.5g Fat (72%)
Snack 2
Vanilla Protein Shake
Calories and Macros
150 Calories
25.2g Protein (67%)
4.2g Carbohydrates (11%)
3.7g Fat (22%)
Ingredients
30 grams Vanilla Whey Protein (80%)
200ml Almond Milk
Instructions
Step 1: Blend your protein powder and milk using a blender or shaker and serve on up!
