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.


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%)


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


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.


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%)


100 grams Chicken Breast
4 slices Whole Grain Bread
1/2 Avocado
1 Tomato
2 leaves Iceberg Lettuce
1 tsp Dijon Mustard (whole grain)


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!


Bossy Buffalo Chicken Wraps

Calories and Macros

648 Calories
37.8 Protein (23%)
60.6g Carbohydrates (36%)
30.4 Fat (41%)


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


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%)


30 grams Vanilla Whey Protein (80%)
200ml Almond Milk


Step 1: Blend your protein powder and milk using a blender or shaker and serve on up!

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