2000 calorie meal plan to lose fat/weight
In just a few clicks, generate your own 2000 calorie meal plan to lose fat/weight 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 (2000cal, 183g protein, 119g net carbs, 77g fat, 27g fiber per day) cannot be customized.
Day 1
2025cal, 188g protein, 141g net carbs, 66g fat, 28g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (73cal, 11p, 6c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
13 1/3 chips (103cal, 1p, 9c, 7f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 2
2025cal, 188g protein, 141g net carbs, 66g fat, 28g fiber
1 serving(s) (266cal, 17p, 2c, 21f)
12 cherry tomatoes (42cal, 2p, 6c, 0f)
1 serving(s) (73cal, 11p, 6c, 1f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
13 1/3 chips (103cal, 1p, 9c, 7f)
2 2/3 serving(s) (605cal, 70p, 47c, 9f)
1 serving(s) (76cal, 2p, 5c, 5f)
Day 3
1950cal, 183g protein, 112g net carbs, 76g fat, 25g fiber
1 serving(s) (217cal, 15p, 1c, 17f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 cup(s) (70cal, 2p, 6c, 1f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
2 burger(s) (375cal, 45p, 0c, 22f)
1/2 serving(s) (58cal, 2p, 3c, 3f)
1 serving(s) (230cal, 6p, 32c, 6f)
Day 4
2025cal, 183g protein, 98g net carbs, 85g fat, 30g fiber
1 serving(s) (217cal, 15p, 1c, 17f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 cup(s) (70cal, 2p, 6c, 1f)
10 2/3 oz (423cal, 67p, 0c, 17f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
1 1/4 serving(s) (687cal, 51p, 17c, 41f)
9 cherry tomatoes (32cal, 1p, 4c, 0f)
Day 5
2025cal, 176g protein, 120g net carbs, 81g fat, 24g fiber
12 oz (444cal, 76p, 2c, 14f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/2 serving(s) (155cal, 16p, 4c, 7f)
2/3 cup(s) (76cal, 1p, 17c, 0f)
8 oz (437cal, 52p, 28c, 12f)
2 1/2 serving(s) (266cal, 7p, 39c, 6f)
Day 6
2050cal, 184g protein, 113g net carbs, 84g fat, 28g fiber
12 oz (444cal, 76p, 2c, 14f)
1 serving(s) (235cal, 3p, 7c, 18f)
1/4 cup (138cal, 5p, 12c, 6f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
Day 7
2000cal, 177g protein, 109g net carbs, 84g fat, 24g fiber
1/4 cup (138cal, 5p, 12c, 6f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2/3 serving(s) (398cal, 54p, 7c, 16f)
1 1/2 cup quinoa, cooked (313cal, 12p, 49c, 5f)
Grocery List (51 items)
Vegetables and Vegetable Products
Tomatoes
7 1/3 medium whole (2-3/5" dia) (898g)
Brussels sprouts
2 oz (57g)
Potatoes
18 oz (511g)
Garlic
5/6 clove(s) (3g)
Raw celery
2 1/2 tbsp chopped (16g)
Onion
5/8 medium (2-1/2" dia) (67g)
Red bell pepper
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
Zucchini
2/3 medium (131g)
Broccoli
2/3 cup chopped (61g)
Frozen broccoli
2 cup (182g)
Dairy and Egg Products
Eggs
20 medium (874g)
Low fat cottage cheese (1% milkfat)
4 1/2 cup (1017g)
Parmesan cheese
1/2 oz (12g)
Cheddar cheese
2 tbsp, shredded (14g)
Sausages and Luncheon Meats
Pepperoni
12 slices (24g)
Fats and Oils
Oil
2 1/2 oz (79mL)
Salad dressing
3 tbsp (45mL)
Olive oil
1 3/4 oz (56mL)
Other
Italian seasoning
1/4 tbsp (3g)
Sweet potato chips
26 2/3 chips (38g)
Stewed tomatoes with peppers and spices
1 1/3 can (~15 oz) (560g)
Mixed greens
3 cup (90g)
Roasted chickpeas
1/2 cup (57g)
Snacks
Beef jerky
2 oz (57g)
Sweets
Honey
4 oz (118g)
Beverages
Water
10 cup(s) (2370mL)
Cereal Grains and Pasta
White hominy
1 1/3 can (15.5 oz) (586g)
Quinoa, uncooked
1 cup (170g)
Pork Products
Pork tenderloin, raw
1 1/3 lbs (605g)
Spices and Herbs
Chipotle seasoning
1 tbsp (6g)
Salt
2 tsp (13g)
Black pepper
1/2 tbsp, ground (4g)
Cinnamon
3 dash (1g)
Chili powder
1 tsp (3g)
Ground coriander
1 tsp (2g)
Garlic powder
1/4 tbsp (3g)
Lemon pepper
1 1/2 tbsp (10g)
Dijon mustard
5 tsp (25g)
Oregano, dried
1 tsp, ground (2g)
Poultry Products
Boneless skinless chicken thighs
18 oz (510g)
Ground turkey, raw
1 1/4 lbs (567g)
Boneless skinless chicken breast, raw
5 lbs (2162g)
Legumes and Legume Products
Lentils, raw
1 2/3 cup (320g)
Nut and Seed Products
Almond butter
1 1/2 tbsp (24g)
Almonds
9 almond (11g)
Fruits and Fruit Juices
Fruit juice
16 fl oz (480mL)
Blackberries
2 cup (288g)
Avocados
1 1/2 avocado(s) (327g)
Apples
3 1/2 medium (3" dia) (660g)
Lime juice
1 1/6 fl oz (36mL)
Soups, Sauces, and Gravies
Pesto sauce
5 tbsp (82g)
breakfast prep - 2 days
1. Egg-crust breakfast pizza
265 cals, 17p, 2c, 21f (per meal)
4 extra large (224g)
1/2 cup, chopped (90g)
12 slices (24g)
2 tsp (10mL)
4 dash (2g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Beat eggs and seasonings in a small bowl.
2
Heat oil of choice in a skillet (make sure the size of your skillet will fit the amount of eggs nicely) over medium-high heat.
3
Pour eggs into skillet and spread them in an even layer on the bottom of the skillet.
4
Cook eggs a couple minutes, just until the bottom starts to set.
5
Put toppings (tomato, pepperoni, any other vegetables you have on hand) onto egg mixture and continue cooking until eggs are done and toppings are warmed.
6
Serve.
2. Cherry tomatoes
40 cals, 2p, 6c, 0f (per meal)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
snack prep - 2 days
2. Sweet potato chips
105 cals, 1p, 9c, 7f (per meal)
26 2/3 chips (38g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Serve chips in a bowl and enjoy.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Mexican posole soup
605 cals, 70p, 48c, 9f (per meal)
1 1/3 cup(s) (316mL)
1 1/3 can (15.5 oz) (586g)
1 1/3 lbs (605g)
1 tbsp (6g)
1 1/3 can (~15 oz) (560g)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
2
Sprinkle pork evenly with chipotle seasoning blend.
3
Add pork to pan; cook 4 minutes or until browned.
4
Stir in hominy, tomatoes, and 1 cup water. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until pork is tender. Stir in cilantro (optional).
5
Serve.
2. Simple mixed greens and tomato salad
75 cals, 2p, 5c, 5f (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.
lunch prep - 2 days
1. Basic chicken thighs
385 cals, 48p, 0c, 21f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Rub chicken thighs with oil, salt, pepper, and seasonings of choice.
2
Either fry the chicken thighs in a skillet or grill pan for 4-5 min each side until no longer pink inside, or bake by preheating the oven to 400°F (200°C) and bake for about 20 minutes or until the internal temperature reaches 165°F (74°C).
3
Serve.
2. Lentils
345 cals, 24p, 51c, 1f (per meal)
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.
dinner prep - 1 days
1. Simple plain turkey burger
375 cals, 45p, 0c, 22f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a bowl, season the ground turkey with some salt, pepper, and any other preferred seasonings. Shape the ground turkey into a burger shape.
2
Heat oil on a hot grill or stovetop pan. Add burger and cook for about 3-4 minutes per side or until no longer pink inside. Serve.
2. Garlic parmesan roasted potatoes
230 cals, 6p, 32c, 6f (per meal)
1/2 lbs (227g)
1 tsp (5mL)
5/6 clove(s) (2g)
1/3 tsp (1g)
2 2/3 tsp (6g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Spread potatoes in one layer on the sheet.
3
Add olive oil, garlic, parmesan, and all seasonings to the potatoes. Toss to coat.
4
Bake 25-30 minutes until brown and crispy.
5
Serve.
3. Roasted brussels sprouts
60 cals, 2p, 3c, 3f (per meal)
2 oz (57g)
1/4 tbsp (4mL)
1/2 dash (0g)
1/3 dash, ground (0g)
Recipe has been scaled from original by 0.08x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
To prepare the brussels sprouts, cut off the brown ends and remove any yellow outer leaves.
3
In a medium bowl, mix them with the oil, salt, and pepper until evenly coated.
4
Spread them out evenly on a sheet pan and roast for about 30-35 minutes until tender on the inside. Keep an eye on them while cooking and shake the pan every so often so that they brown evenly.
5
Remove from oven and serve.
snack prep - 3 days
1. Cottage cheese with almonds and cinnamon
155 cals, 17p, 4c, 7f (per meal)
1 1/2 cup (339g)
1 1/2 tbsp (24g)
9 almond (11g)
3 dash (1g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients together in a small bowl.
2
Serve.
breakfast prep - 2 days
1. Chili and cheese omelet
215 cals, 15p, 1c, 17f (per meal)
4 dash (1g)
4 dash (1g)
2 large (100g)
1 tsp (5mL)
1 tbsp, shredded (7g)
1
Beat the eggs with the coriander, chili powder, and some salt and pepper.
2
Heat the oil in a small frying pan and add the eggs to the pan in an even layer.
3
Once cooked, sprinkle the cheese on top and cook for another minute.
4
Fold omelet and serve.
2. Blackberries
70 cals, 2p, 6c, 1f (per meal)
2 cup (288g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse blackberries and serve.
3. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
lunch prep - 2 days
1. Basic chicken breast
425 cals, 67p, 0c, 17f (per meal)
Recipe has been scaled from original by 1.33x. 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. Lentils
230 cals, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.67x. 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.
dinner prep - 1 days
1. Avocado, apple, chicken salad
685 cals, 51p, 17c, 41f (per meal)
5/8 avocado(s) (126g)
5/8 medium (3" dia) (114g)
2 1/2 tbsp chopped (16g)
1 1/4 tbsp (19mL)
1/3 tsp (1g)
1 1/4 dash (1g)
1 1/4 dash, ground (0g)
1 1/4 tsp (6mL)
1/2 lbs (213g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cube the chicken and season with salt and pepper.
2
Heat a skillet with some cooking oil over medium heat and add the chicken cubes. Cook until the chicken is cooked through, about 6-8 minutes.
3
While chicken is cooking, prepare the dressing by mixing the olive oil, lime juice, and garlic powder in a small bowl. Whisk to combine. Add salt and pepper to taste.
4
Combine all ingredients in a large bowl and toss to coat.
5
Serve.
2. Cherry tomatoes
30 cals, 1p, 4c, 0f (per meal)
9 cherry tomatoes (153g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 3 days
1. Pesto scrambled eggs
295 cals, 20p, 2c, 23f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, whisk together the eggs and pesto until well blended.
2
Cook in a skillet over medium heat, stirring until eggs are completely cooked. Serve.
lunch prep - 2 days
1. Lemon pepper chicken breast
445 cals, 76p, 2c, 14f (per meal)
1 1/2 tbsp (10g)
3/4 tbsp (11mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Tomato and avocado salad
235 cals, 3p, 7c, 18f (per meal)
2 tbsp minced (30g)
2 tbsp (30mL)
1 avocado(s) (201g)
1 medium whole (2-3/5" dia) (123g)
1/2 tbsp (8mL)
4 dash (2g)
4 dash (3g)
4 dash, ground (1g)
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
dinner prep - 1 days
1. Honey mustard chicken
435 cals, 52p, 28c, 12f (per meal)
5 tsp (25g)
5 tsp (34g)
1 tsp (6mL)
1/2 lbs (227g)
Recipe has been scaled from original by 0.2x. Adjust cook times and pan sizes accordingly.
1
Whisk honey and mustard together in a small bowl. Set aside.
2
Season chicken with some salt/pepper.
3
Heat oil in a skillet over medium heat. Add chicken to the skillet and cook 3-5 minutes on each side. Time needed can depend on thickness of chicken breasts.
4
When the chicken is just about done, drizzle honey mustard sauce over the chicken and flip it a few times until chicken is evenly coated.
5
Remove from skillet and serve.
2. Parmesan & pesto roasted potatoes
265 cals, 7p, 39c, 6f (per meal)
2 tsp (10g)
1/3 tsp (2g)
1/3 tsp, ground (1g)
1 1/4 tbsp (6g)
10 oz (284g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
In a large bowl, toss potatoes and pesto together until potatoes are covered.
3
Spread over a baking sheet and season with salt and pepper.
4
Bake for 20 minutes and remove from oven.
5
Sprinkle the potatoes with the grated parmesan and place back in oven for an additional 10-15 minutes- or until potatoes are tender and crispy. Serve.
snack prep - 2 days
2. Cottage cheese & honey
125 cals, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. One pan roasted chicken & veggies
400 cals, 54p, 7c, 16f (per meal)
16 oz (454g)
1 tsp, ground (2g)
2/3 medium (approx 2-3/4" long, 2-1/2 dia.) (79g)
1/3 cup cherry tomatoes (50g)
4 tsp (20mL)
1/3 medium (2-1/2" dia) (37g)
2/3 medium (131g)
4 dash (3g)
4 dash, ground (1g)
2/3 cup chopped (61g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 500°F (260°C).
2
Chop all veggies into large pieces. Chop chicken into small cubes.
3
In a roasting dish or on a sheet pan, add the veggies, raw chicken, oil and seasonings. Toss to combine.
4
Bake for about 15-20 minutes until chicken is cooked and veggies are lightly charred.
2. Quinoa
315 cals, 12p, 49c, 5f (per meal)
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
lunch prep - 1 days
1. Basic ground turkey
565 cals, 67p, 0c, 33f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Broccoli
60 cals, 5p, 4c, 0f (per meal)
2 cup (182g)
1
Prepare according to instructions on package.