2000 calorie macro meal plan
In just a few clicks, generate your own 2000 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (1975cal, 147g protein, 126g net carbs, 88g fat, 24g fiber per day) cannot be customized.
Day 1
2000cal, 157g protein, 92g net carbs, 100g fat, 23g fiber
3 taco(s) (656cal, 42p, 45c, 29f)
1 serving(s) (76cal, 2p, 5c, 5f)
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
13 1/3 oz (529cal, 84p, 0c, 22f)
1 1/2 serving(s) (102cal, 2p, 6c, 7f)
Day 2
1975cal, 140g protein, 117g net carbs, 93g fat, 27g fiber
6 oz (385cal, 38p, 0c, 26f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 roll (154cal, 5p, 26c, 2f)
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2 serving(s) (196cal, 8p, 14c, 6f)
Day 3
2000cal, 134g protein, 131g net carbs, 94g fat, 21g fiber
1 serving(s) (659cal, 36p, 46c, 36f)
1/2 serving(s) (164cal, 6p, 23c, 4f)
1/8 cup(s) (109cal, 3p, 2c, 9f)
1 serving(s) (449cal, 53p, 11c, 20f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 4
1975cal, 196g protein, 117g net carbs, 70g fat, 23g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
1 container(s) (155cal, 12p, 16c, 4f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 3/4 serving(s) (533cal, 70p, 6c, 24f)
2 square(s) (120cal, 2p, 7c, 9f)
1 serving(s) (449cal, 53p, 11c, 20f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 5
1975cal, 125g protein, 182g net carbs, 72g fat, 26g fiber
2 egg(s) (139cal, 13p, 1c, 10f)
1 container(s) (155cal, 12p, 16c, 4f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 serving(s) (705cal, 51p, 67c, 23f)
Day 6
1975cal, 137g protein, 123g net carbs, 93g fat, 25g fiber
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2/3 serving(s) (176cal, 21p, 14c, 4f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
Day 7
1975cal, 137g protein, 123g net carbs, 93g fat, 25g fiber
1 slice(s) (114cal, 4p, 12c, 5f)
1 peach(es) (66cal, 1p, 12c, 0f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
2/3 serving(s) (176cal, 21p, 14c, 4f)
1/2 cup(s) (36cal, 1p, 3c, 0f)
Grocery List (56 items)
Dairy and Egg Products
Eggs
10 large (500g)
Whole milk
6 cup (1411mL)
Heavy cream
4 tbsp, fluid (yields 2 tbsps whipped) (60mL)
Butter
1/8 stick (13g)
Lowfat flavored greek yogurt
2 (5.3 oz ea) container(s) (300g)
Sour cream
4 tsp (19g)
Lowfat greek yogurt
1 1/3 cup (374g)
Vegetables and Vegetable Products
Eggplant
6 1 inch (2.5 cm) slice(s) (360g)
Tomatoes
3 1/3 medium whole (2-3/5" dia) (408g)
Carrots
7 1/3 medium (447g)
Romaine lettuce
2 hearts (1000g)
Beets, precooked (canned or refrigerated)
1/2 lbs (227g)
Sun-dried tomatoes
2 tbsp (7g)
Garlic
1/2 clove(s) (2g)
Fresh spinach
3 1/2 cup(s) (105g)
Onion
1/4 small (18g)
Cucumber
1 1/2 cucumber (8-1/4") (477g)
Red onion
1/4 medium (2-1/2" dia) (28g)
Fats and Oils
Oil
1/4 lbs (103mL)
Salad dressing
6 2/3 oz (193mL)
Sweets
Sugar
1 1/2 tbsp (20g)
Chocolate, dark, 70-85%
2 square(s) (20g)
Spices and Herbs
Cinnamon
1/2 tbsp (4g)
Taco seasoning mix
3/8 packet (13g)
Thyme, dried
1/2 g (1g)
Dijon mustard
1 tbsp (15g)
Salt
1 tsp (7g)
Black pepper
1/2 tsp, ground (1g)
Breakfast Cereals
Quick oats
3/4 cup (60g)
Nut and Seed Products
Mixed nuts
6 tbsp (50g)
Other
Mixed greens
8 cup (236g)
Chicken, drumsticks, with skin
1 1/3 lbs (605g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1600g)
Ground turkey, raw
6 oz (170g)
Chicken thighs, with bone and skin, raw
6 oz (170g)
Chicken wings, with skin, raw
1 lbs (454g)
Fruits and Fruit Juices
Avocados
5/8 avocado(s) (126g)
Peach
4 medium (2-2/3" dia) (600g)
Clementines
3 fruit (222g)
Lemon juice
1 tbsp (15mL)
Raspberries
1 cup (123g)
Soups, Sauces, and Gravies
Salsa
6 tbsp (98g)
Apple cider vinegar
1 tsp (0mL)
Chicken broth
1/4 cup(s) (mL)
Canned clam chowder
1 1/2 can (18.5 oz) (779g)
Frank's red hot sauce
1/4 cup (53mL)
Barbecue sauce
4 tbsp (70g)
Baked Products
Corn tortillas
3 tortilla, medium (approx 6" dia) (78g)
Roll
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Kaiser rolls
1 roll (3-1/2" dia) (57g)
Bread
2 slice (64g)
Beverages
Water
6 1/3 cup(s) (1500mL)
Legumes and Legume Products
Lentils, raw
1 1/2 cup (304g)
Cereal Grains and Pasta
Uncooked dry pasta
5 oz (143g)
Snacks
Beef jerky
5 oz (142g)
Pork Products
Bacon
1 1/2 slice(s) (15g)
breakfast prep - 3 days
1. Egg in an eggplant
240 cals, 13p, 1c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Coat the eggplant in oil and put in a skillet over medium heat, cooking for about 4 minutes on each side until soft and lightly browned.
2
Remove eggplant from skillet and when cool enough to touch, cut a small hole in the center and set the small circle to the side.
3
Place the eggplant back in the skillet and crack an egg in the middle of the hole. Cook for 4 minutes, then flip and cook for another 2-3 minutes.
4
Add salt and pepper to taste and serve with eggplant circle that had been set aside.
snack prep - 3 days
1. Simple cinnamon oatmeal with milk
165 cals, 6p, 23c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the milk over it and microwave for 90 seconds - 2 minutes.
dinner prep - 1 days
1. Basic chicken breast
530 cals, 84p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Simple mixed greens salad
100 cals, 2p, 6c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix greens and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Classic turkey tacos
655 cals, 42p, 45c, 29f (per meal)
6 oz (170g)
3/8 avocado(s) (75g)
6 tbsp (11g)
6 tbsp (98g)
3 tortilla, medium (approx 6" dia) (78g)
1/2 tsp (3mL)
3/8 packet (13g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add the turkey and break it apart. Cook until browned.
2
Add taco seasoning and a splash of water. Mix until well-combined. Cook for a couple more minutes and remove from heat.
3
Create tacos by layering tortilla, greens, turkey, salsa, and avocado. Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (per meal)
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Baked chicken thighs
385 cals, 38p, 0c, 26f (per meal)
Recipe has been scaled from original by 0.13x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Arrange the chicken thighs on a baking sheet or in a baking dish.
3
Season thighs with thyme and some salt and pepper.
4
Bake in the preheated oven for 35–45 minutes, or until the internal temperature reaches 165°F (75°C). For extra crispy skin, broil for 2–3 minutes at the end. Serve.
2. Dinner roll
155 cals, 5p, 26c, 2f (per meal)
2 pan, dinner, or small roll (2" square, 2" high) (56g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
dinner prep - 1 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1/2 tsp (3mL)
1 roll (3-1/2" dia) (57g)
1/2 tbsp (8g)
4 tbsp (8g)
3 slice(s), thin/small (45g)
1/2 lbs (227g)
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
1 1/2 tbsp (23mL)
1 medium whole (2-3/5" dia) (123g)
1/2 medium (31g)
1 hearts (500g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
dinner prep - 2 days
1. Chicken beet & carrot salad bowl
450 cals, 53p, 11c, 20f (per meal)
1 lbs (448g)
1 tsp (0mL)
4 dash, leaves (1g)
2 tbsp (30mL)
1 medium (61g)
1/2 lbs (227g)
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Lentils
260 cals, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
lunch prep - 1 days
1. Chicken milano
660 cals, 36p, 46c, 36f (per meal)
2 oz (57g)
1/2 tbsp (8mL)
2 dash, ground (1g)
3 dash (2g)
4 oz (112g)
4 tbsp, fluid (yields 2 tbsps whipped) (60mL)
1/4 cup(s) (mL)
2 tbsp (7g)
1/2 clove(s) (2g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Bring a large pot of water to a boil. Add pasta and cook according to package. Drain and set aside.
2
Meanwhile, season the chicken with salt and pepper on both sides. In a large skillet over medium heat, warm oil and saute chicken. Press on chicken occasionally and cook for about 4 minutes per side or until done and no longer pink inside.
3
Transfer chicken to a plate; cover and keep warm.
4
Add butter to the skillet and let melt; add garlic and cook for 30 seconds until fragrant. Add the tomatoes and chicken broth; bring to a simmer, and cook uncovered, for about 10 minutes or until the tomatoes are tender. Add the cream and bring to a boil; stir. Simmer over medium heat until the sauce is thick enough to coat the back of a spoon. Season with salt/pepper to taste.
5
Slice chicken into strips. Transfer the pasta to serving plates; top with chicken and coat with the cream sauce. Serve.
breakfast prep - 2 days
1. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
3. Lowfat Greek yogurt
155 cals, 12p, 16c, 4f (per meal)
1 (5.3 oz ea) container(s) (150g)
snack prep - 2 days
lunch prep - 1 days
1. Basic chicken & spinach salad
535 cals, 70p, 6c, 24f (per meal)
2 1/2 tbsp (39mL)
1 3/4 tsp (9mL)
2/3 lbs (298g)
3 1/2 cup(s) (105g)
Recipe has been scaled from original by 0.88x. Adjust cook times and pan sizes accordingly.
1
Season chicken breasts with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium-high heat. Cook chicken for about 6-7 minutes on each side or until no longer pink in the middle. When done, set aside to rest for a couple minutes, then slice into strips.
3
Arrange spinach and top with chicken.
4
Drizzle dressing over top when serving.
lunch prep - 1 days
1. Clam chowder
545 cals, 18p, 38c, 33f (per meal)
1 1/2 can (18.5 oz) (779g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
dinner prep - 1 days
1. Avocado chicken BLT pasta salad
705 cals, 51p, 67c, 23f (per meal)
5 oz (142g)
4 tsp (19g)
1/2 tbsp (8g)
3 oz (86g)
4 tbsp cherry tomatoes (37g)
1/4 small (18g)
1 tbsp (15mL)
1 1/2 slice(s) (15g)
1/4 avocado(s) (50g)
1/2 cup (15g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cook pasta according to package directions. Drain and set aside.
2
Meanwhile, cook bacon in a large skillet over medium heat. Once cooked and crispy, transfer to a paper towel and set aside.
3
Add chicken to the skillet and cook in the remaining bacon fat. Cook on both sides until browned and cooked through. Remove chicken from the skillet and set aside to cool.
4
In a small bowl, mix together the sour cream, lemon juice, and dijon mustard. Add some salt/pepper to taste.
5
Chop the cooked chicken into bite-sized pieces. Add it to a large bowl with the pasta, sour cream dressing, greens, tomatoes, onion, and avocado. Crumble bacon on top and serve.
snack prep - 2 days
1. Yogurt and cucumber
175 cals, 21p, 14c, 4f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
2. Raspberries
35 cals, 1p, 3c, 0f (per meal)
1 cup (123g)
1
Rinse raspberries and serve.
breakfast prep - 2 days
1. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 2 days
1. Buffalo drumsticks
620 cals, 48p, 1c, 48f (per meal)
1/4 cup (53mL)
2 tsp (10mL)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/3 lbs (605g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Tossed salad
120 cals, 4p, 10c, 4f (per meal)
1/8 medium (2-1/2" dia) (14g)
1/8 cucumber (8-1/4") (38g)
1/2 hearts (250g)
1/2 small (5-1/2" long) (25g)
1/2 small whole (2-2/5" dia) (46g)
1 tbsp (15mL)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
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.
lunch prep - 2 days
1. Bbq chicken wings
365 cals, 29p, 14c, 21f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper to taste.
3
Cook in oven for about 45 minutes, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
Optional: When the chicken is getting close to being done, add the barbeque sauce to a saucepan and heat until warmed through.
5
Take wings out of the oven when done and toss with the barbeque sauce to coat.
6
Serve.
2. Lentils
290 cals, 20p, 42c, 1f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.