2000 calorie macro meal plan

Banana & cottage cheese toast

1 container (131cal, 14p, 13c, 3f)

Dinner

Cheese ravioli

1 serving(s) (544cal, 22p, 75c, 14f)

Tossed salad

1 1/2 serving(s) (182cal, 6p, 15c, 6f)

Day 6

1950cals, 162g protein, 168g net carbs, 56g fat 32g fiber per day

Breakfast

2 toast(s) (322cal, 23p, 43c, 4f)

Milk

2/3 cup(s) (99cal, 5p, 8c, 5f)

Lunch

Bbq chicken stuffed sweet potatoes

1 potato(es) (520cal, 54p, 55c, 6f)

Edamame & beet salad

1 serving(s) (171cal, 9p, 12c, 7f)

Snacks

Apple

1 apple(s) (105cal, 1p, 21c, 0f)

Simple salad with tomatoes and carrots

1 container (131cal, 14p, 13c, 3f)

Dinner

Ranch chicken

8 oz (461cal, 51p, 5c, 26f)

1 1/2 serving(s) (147cal, 6p, 11c, 5f)

Day 7

2050cals, 127g protein, 200g net carbs, 67g fat 34g fiber per day

Breakfast

Banana & cottage cheese toast

2 toast(s) (322cal, 23p, 43c, 4f)

Milk

2/3 cup(s) (99cal, 5p, 8c, 5f)

Lunch

Chicken noodle soup

3 can(s) (427cal, 21p, 46c, 14f)

Small granola bar

2 bar(s) (238cal, 5p, 30c, 10f)

Banana

1 banana(s) (117cal, 1p, 24c, 0f)

Snacks

Apple

1 apple(s) (105cal, 1p, 21c, 0f)

Simple salad with tomatoes and carrots

1 container (131cal, 14p, 13c, 3f)

Dinner

Ranch chicken

8 oz (461cal, 51p, 5c, 26f)

1 1/2 serving(s) (147cal, 6p, 11c, 5f)

dinner prep - 1 days

1. Honey mustard chicken thighs w/ skin

558cal, 52p, 9c, 35f (per meal)

For 1 Meal

Chicken thighs, with bone and skin, raw

1/2 lbs (227g)

1 dash (1g)

4 dash, ground (1g)

1/2 tbsp (11g)

3/4 tbsp (11g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Preheat oven to 375 F (190 C).

Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.

Arrange chicken on a parchment-lined baking sheet.

Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.

2. Roasted tomatoes

119cal, 2p, 5c, 9f (per meal)

For 1 Meal

Tomatoes

2 small whole (2-2/5" dia) (182g)

Chunky canned soup (non-creamy varieties)

2 tsp (10mL)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Preheat oven to 450°F (230°C).

Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.

Bake for 30-35 minutes until soft. Serve.

lunch prep - 1 days

1. Chunky canned soup (non-creamy)

371cal, 27p, 35c, 10f (per meal)

For 1 Meal

1 1/2 can (~19 oz) (789g)

Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.

Prepare according to instructions on package.

2. Pumpkin seeds

366cal, 18p, 5c, 29f (per meal)

For 1 Meal

Roasted pumpkin seeds, unsalted

1/2 cup (59g)

breakfast prep - 2 days

1. Scrambled eggs with kale, tomatoes, rosemary

203cal, 15p, 7c, 12f (per meal)

Scale to:

Kale leaves

1 cup, chopped (40g)

Eggs

2 large (100g)

Tomatoes

1/2 cup, chopped (90g)

2 dash (0g)

1 tsp (5mL)

3 tbsp (45mL)

1/2 tsp (3mL)

In a small skillet, add your oil of choice over medium-high heat.

Add in kale, tomatoes, rosemary, and the water. Cover and cook for about 4 minutes, stirring occasionally, until veggies have softened.

Add eggs, and stir to scramble them with the veggies.

When eggs are cooked, remove from heat and plate, topping with balsamic vinaigrette (optional). Serve.

2. Pistachios

188cal, 7p, 6c, 14f (per meal)

Scale to:

Pistachios, shelled

1/2 cup (62g)

snack prep - 2 days

1. Plain yogurt

77cal, 7p, 9c, 2f (per meal)

Scale to: , 1/2 cup(s)

Plain lowfat yogurt

1/2 cup (123g)

2. String cheese

83cal, 7p, 2c, 6f (per meal)

Scale to: , 1 stick(s)

String cheese

1 stick (28g)

3. Sunflower seeds

90cal, 4p, 1c, 7f (per meal)

Scale to:

Sunflower kernels

1 oz (28g)

dinner prep - 2 days

1. Pork-broccoli-sweet potato bowl

554cal, 66p, 33c, 14f (per meal)

Scale to:

Olive oil

1 tbsp (17mL)

Pork tenderloin, raw, cut into bite-sized cubes

1 1/4 lbs (567g)

Black pepper

1/2 tsp, ground (1g)

Salt

1/2 tsp (3g)

Frozen broccoli

5/6 package (237g)

Sweet potatoes, cut into bite-sized cubes

1 2/3 sweetpotato, 5" long (350g)

Paprika

1/2 tsp (1g)

Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C)

In a small bowl add the salt, pepper, paprika, and half of the olive oil. Mix until blended.

Take the mixture and coat the sweet potatoes.

Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.

Meanwhile, take the remaining olive oil and heat it up in a large skillet over medium-high heat. Add the pork. Cook for 6-10 minutes or until done; stirring frequently. Set aside.

Prepare the broccoli according to the instructions on its packaging.

Once all items are prepared, bring the pork, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.

2. Simple kale salad

83cal, 2p, 7c, 5f (per meal)

Scale to: , 3 cup(s)

Boneless skinless chicken thighs

3 tbsp (45mL)

Kale leaves

3 cup, chopped (120g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Toss kale in dressing of your choice and serve.

lunch prep - 1 days

1. Honey mustard chicken thighs

343cal, 44p, 9c, 14f (per meal)

For 1 Meal

Brown deli mustard

3/4 tbsp (11g)

1/2 lbs (227g)

Salt

1 dash (1g)

Thyme, dried

4 dash, ground (1g)

Honey

1/2 tbsp (11g)

Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.

Preheat oven to 375 F (190 C).

Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.

Arrange chicken on a parchment-lined baking sheet.

Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.

2. Mashed sweet potatoes

183cal, 3p, 36c, 0f (per meal)

For 1 Meal

Sweet potatoes

1 sweetpotato, 5" long (210g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.

Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.

3. Simple mixed greens and tomato salad

151cal, 3p, 10c, 9f (per meal)

For 1 Meal

3 tbsp (45mL)

Tomatoes

1/2 cup cherry tomatoes (75g)

Mixed greens

3 cup (90g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Mix greens, tomatoes, and dressing in a small bowl. Serve.

breakfast prep - 3 days

1. Basic scrambled eggs

318cal, 25p, 1c, 24f (per meal)

Scale to: , 4 egg(s)

Eggs

4 large (200g)

1 tsp (5mL)

Beat eggs in medium bowl until blended.

Heat oil in large nonstick skillet over medium heat until hot.

Pour in egg mixture.

As eggs begin to set, scramble them.

Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains. Season with salt/pepper.

2. Carrot sticks

27cal, 1p, 4c, 0f (per meal)

Scale to: , 3 carrot(s)

Carrots

3 medium (183g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Cut carrots into strips and serve.

lunch prep - 2 days

1. Teriyaki burgers

399cal, 37p, 28c, 15f (per meal)

Scale to: , 2 burger(s)

1/2 tsp (3mL)

2 bun(s) (102g)

2 tbsp (30mL)

8 slices (56g)

Ground beef (93% lean)

3/4 lbs (340g)

Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.

Generously season beef with salt and pepper.

Form the beef into a hamburger shape.

Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.

Remove hamburger from the skillet and brush with the teriyaki sauce.

Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.

2. Tossed salad

121cal, 4p, 10c, 4f (per meal)

Scale to:

Carrots, peeled and shredded or sliced

1 tbsp (15mL)

Red onion, sliced

1/8 medium (2-1/2" dia) (14g)

Tomatoes, diced

1/2 small whole (2-2/5" dia) (46g)

1/2 small (5-1/2" long) (25g)

Romaine lettuce, shredded

1/2 hearts (250g)

Cucumber, sliced or diced

1/8 cucumber (8-1/4") (38g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Mix ingredients together in a bowl and serve.

If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.

3. Sweet potato wedges

174cal, 2p, 24c, 6f (per meal)

Scale to:

Sweet potatoes, cut into wedges

1 tbsp (15mL)

1 1/3 sweetpotato, 5" long (280g)

Black pepper

1/3 tsp, ground (1g)

Salt

1/4 tbsp (4g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Preheat oven to 400 F (200 C) and grease a baking sheet.

Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).

Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.

snack prep - 2 days

1. Apple & peanut butter

155cal, 4p, 13c, 8f (per meal)

Scale to: , 1/2 apple(s)

Peanut butter

1 tbsp (16g)

Apples

1/2 medium (3" dia) (91g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Slice an apple and spread peanut butter evenly over each slice.

2. Roasted almonds

148cal, 5p, 2c, 12f (per meal)

Scale to: , 1/6 cup(s)

Almonds

2 2/3 tbsp, whole (24g)

dinner prep - 1 days

1. Chicken-broccoli-sweet potato bowl

477cal, 49p, 33c, 13f (per meal)

For 1 Meal

Boneless skinless chicken breast, raw, cut into bite-sized cubes

6 2/3 oz (187g)

Paprika

1/2 tsp (1g)

Sweet potatoes, cut into bite-sized cubes

5/6 sweetpotato, 5" long (175g)

1/2 tbsp (8mL)

1/2 tsp, ground (1g)

1/2 tsp (3g)

3/8 package (118g)

Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.

Preheat oven to 425 F (220 C)

In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.

Take half of the mixture and coat the sweet potatoes.

Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.

Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.

Prepare the broccoli according to the instructions on its packaging. Set aside.

Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.

2. Tomato cucumber salad

141cal, 3p, 15c, 6f (per meal)

For 1 Meal

2 tbsp (30mL)

Red onion, thinly sliced

1/2 small (35g)

Cucumber, thinly sliced

1/2 cucumber (8-1/4") (151g)

Tomatoes, thinly sliced

1 medium whole (2-3/5" dia) (123g)

Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.

Mix ingredients together in a bowl and serve.

dinner prep - 1 days

1. Cheese ravioli

544cal, 22p, 75c, 14f (per meal)

For 1 Meal

Frozen cheese ravioli

1/2 lbs (227g)

Pasta sauce

1/3 jar (24 oz) (224g)

Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.

Prepare the ravioli as instructed on the package.

Top with pasta sauce and enjoy.

2. Tossed salad

182cal, 7p, 15c, 6f (per meal)

For 1 Meal

Carrots, peeled and shredded or sliced

1 1/2 tbsp (23mL)

Red onion, sliced

1/6 medium (2-1/2" dia) (21g)

Tomatoes, diced

3/4 small whole (2-2/5" dia) (68g)

3/4 small (5-1/2" long) (38g)

Romaine lettuce, shredded

3/4 hearts (375g)

Cucumber, sliced or diced

1/6 cucumber (8-1/4") (56g)

Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.

Mix ingredients together in a bowl and serve.

snack prep - 3 days

1. Apple

105cal, 1p, 21c, 0f (per meal)

Scale to: , 1 apple(s)

Apples

1 medium (3" dia) (182g)

2. Cottage cheese & fruit cup

131cal, 14p, 13c, 3f (per meal)

Scale to: , 3 container

Boneless skinless chicken breast, raw

3 container (510g)

Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.

Mix cottage cheese and fruit portions of the container together and serve.

lunch prep - 2 days

1. Bbq chicken stuffed sweet potatoes

520cal, 54p, 55c, 6f (per meal)

Scale to: , 2 potato(es)

1 lbs (448g)

Barbecue sauce

1/3 cup (95g)

Sweet potatoes, halved

2 sweetpotato, 5" long (420g)

Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.

Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.

Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.

Bake until soft, about 35 minutes.

In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.

Top each potato with equal spoonfuls of chicken.

Serve.

2. Edamame & beet salad

171cal, 9p, 12c, 7f (per meal)

Scale to:

Edamame, frozen, shelled

1 cup (118g)

Balsamic vinaigrette

2 tbsp (30mL)

Beets, precooked (canned or refrigerated), chopped

4 beet(s) (200g)

Mixed greens

2 cup (60g)

Cook edamame according to package instructions.

Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.

dinner prep - 2 days

1. Ranch chicken

461cal, 51p, 5c, 26f (per meal)

Scale to: , 16 oz

Ranch dressing mix

1/2 packet (1 oz) (14g)

Boneless skinless chicken breast, raw

1 tbsp (15mL)

1 lbs (448g)

Ranch dressing

4 tbsp (60mL)

Preheat oven to 350 F (180 C).

Spread oil evenly over all chicken.

Sprinkle ranch mix powder over all sides of the chicken and pat in until chicken is fully coated.

Place chicken in a baking dish and cook for 35-40 minutes or until chicken is fully cooked.

Serve with a side of ranch dressing.

2. Simple salad with tomatoes and carrots

147cal, 6p, 11c, 5f (per meal)

Scale to:

Romaine lettuce, roughly chopped

1 1/2 hearts (750g)

Carrots, sliced

3/4 medium (46g)

Tomatoes, diced

1 1/2 medium whole (2-3/5" dia) (185g)