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 (1975cals, 186g protein, 91g net carbs, 86g fat 25g fiber per day) cannot be customized.
Day 1
2000cals, 189g protein, 83g net carbs, 88g fat 31g fiber per day
1 1/4 serving(s) (309cal, 23p, 36c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
13 1/3 oz (471cal, 84p, 2c, 14f)
2 serving(s) (163cal, 5p, 8c, 10f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (330cal, 44p, 0c, 17f)
3 1/2 serving(s) (375cal, 10p, 14c, 27f)
Day 2
2000cals, 198g protein, 134g net carbs, 60g fat 32g fiber per day
1 1/4 serving(s) (309cal, 23p, 36c, 7f)
1 egg(s) (69cal, 6p, 0c, 5f)
12 oz (599cal, 80p, 8c, 25f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1/2 serving(s) (197cal, 15p, 7c, 9f)
1 orange(s) (85cal, 1p, 16c, 0f)
1 serving(s) (379cal, 53p, 11c, 14f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 3
1950cals, 192g protein, 83g net carbs, 84g fat 26g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
2 link(s) (93cal, 10p, 2c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
12 oz (599cal, 80p, 8c, 25f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz (448cal, 49p, 3c, 26f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
Day 4
2025cals, 170g protein, 61g net carbs, 111g fat 23g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
2 link(s) (93cal, 10p, 2c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
16 oz (660cal, 58p, 0c, 45f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
6 oz (448cal, 49p, 3c, 26f)
1 1/2 serving(s) (161cal, 7p, 15c, 5f)
Day 5
1975cals, 180g protein, 69g net carbs, 97g fat 25g fiber per day
1 toast(s) (206cal, 12p, 24c, 4f)
2 link(s) (93cal, 10p, 2c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
16 oz (660cal, 58p, 0c, 45f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
1 1/2 serving(s) (173cal, 25p, 4c, 6f)
1/8 cup(s) (115cal, 4p, 2c, 9f)
2 skewer(s) (307cal, 52p, 6c, 8f)
2 cup(s) (140cal, 5p, 4c, 9f)
2/3 serving(s) (116cal, 8p, 17c, 0f)
Day 6
1975cals, 187g protein, 106g net carbs, 81g fat 20g fiber per day
10 oz (501cal, 59p, 20c, 20f)
1 serving(s) (183cal, 3p, 36c, 0f)
12 oz (447cal, 68p, 1c, 19f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 7
1975cals, 187g protein, 106g net carbs, 81g fat 20g fiber per day
10 oz (501cal, 59p, 20c, 20f)
1 serving(s) (183cal, 3p, 36c, 0f)
12 oz (447cal, 68p, 1c, 19f)
1 cup(s) (70cal, 3p, 2c, 5f)
1 serving(s) (174cal, 12p, 25c, 1f)
Grocery List (54 items)
Dairy and Egg Products
Eggs
6 large (300g)
Whole milk
5 1/4 cup(s) (1260mL)
Lowfat greek yogurt
4 tbsp (70g)
Butter
1/2 stick (55g)
Heavy cream
4 tsp (19mL)
Fresh mozzarella cheese
3 oz (85g)
Nonfat greek yogurt, plain
3 tbsp (53g)
Lowfat flavored greek yogurt
1 (5.3 oz ea) container(s) (150g)
Beverages
Protein powder
2 3/4 scoop (1/3 cup ea) (85g)
Water
4 cup(s) (988mL)
Breakfast Cereals
Breakfast cereal
2 1/2 serving (75g)
Fruits and Fruit Juices
Avocados
1 slices (25g)
Orange
2 orange (308g)
Green olives
24 large (106g)
Other
Cacao powder
1 tbsp (6g)
Diced tomatoes
1/4 can(s) (105g)
Italian seasoning
1/4 tbsp (3g)
Chicken breakfast sausage
6 link(s) (180g)
Skewer(s)
2 skewer(s) (2g)
Tzatziki
1/4 cup(s) (56g)
Nut and Seed Products
Chia seeds
2 tbsp (28g)
Walnuts
4 tbsp, shelled (25g)
Flax seeds
2 tbsp (20g)
Vegetables and Vegetable Products
Frozen sugar snap peas
3 2/3 cup (528g)
Tomatoes
7 1/2 medium whole (2-3/5" dia) (938g)
Sweet potatoes
3 sweetpotato, 5" long (630g)
Garlic
1/2 clove(s) (2g)
Lima beans, frozen
3/4 package (10 oz) (213g)
Cucumber
1 cucumber (8-1/4") (339g)
Frozen broccoli
4 cup (364g)
Spices and Herbs
Salt
1 1/4 oz (35g)
Black pepper
1/4 oz (6g)
Fresh basil
2/3 oz (20g)
Chili powder
4 tsp (11g)
Basil, dried
1 dash, leaves (0g)
Curry powder
3 tbsp (19g)
Dried dill weed
2 dash (0g)
Fats and Oils
Oil
1 1/2 oz (43mL)
Marinade sauce
6 3/4 tbsp (101mL)
Olive oil
3 1/4 oz (104mL)
Beef Products
Top round roast beef
1/4 roast (190g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1617g)
Chicken wings, with skin, raw
2 lbs (908g)
Legumes and Legume Products
Lentils, raw
1 cup (200g)
Roasted peanuts
6 tbsp (55g)
Chickpeas, canned
3/4 can (336g)
Soups, Sauces, and Gravies
Pasta sauce
2 tbsp (33g)
Pesto sauce
3 tbsp (48g)
Cereal Grains and Pasta
Cornstarch
1 tsp (3g)
All-purpose flour
3/8 cup(s) (52g)
Finfish and Shellfish Products
Canned tuna
4 1/2 packet (333g)
Tilapia, raw
2 3/4 lbs (1232g)
Baked Products
Bread
3 slice(s) (96g)
Pork Products
Pork tenderloin, raw
1/2 lbs (227g)
breakfast prep - 2 days
1. Breakfast cereal with protein milk
309cal, 23p, 36c, 7f (per meal)
5/8 scoop (1/3 cup ea) (19g)
5/8 cup(s) (150mL)
1 1/4 serving (38g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Mix protein powder and milk together in a bowl until there are no clumps. Add cereal.
2
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown. In other words, your choice of breakfast cereal is not going to make or break your diet, since they're mostly all just a quick, high-carbohydrate morning meal.
2. Boiled eggs
69cal, 6p, 0c, 5f (per meal)
2 large (100g)
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.
snack prep - 2 days
1. Chocolate avocado chia pudding
197cal, 15p, 7c, 9f (per meal)
1/2 scoop (1/3 cup ea) (16g)
4 tbsp (70g)
1 slices (25g)
1 tbsp (6g)
1/2 cup(s) (120mL)
2 tbsp (28g)
1
Mash avocado in the bottom of a jar. Add in all other ingredients and mix well.
2
Cover and refrigerate for 1-2 hours or overnight.
3
Serve and enjoy.
dinner prep - 1 days
1. Roast beef
330cal, 44p, 0c, 17f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Coat beef in the oil and season with some salt and pepper. Place on a roasting tray and bake for about 30-40 minutes until cooked until your desired doneness (medium rare = 130-135°F (54-57°C)).
3
Slice and serve.
2. Buttered sugar snap peas
375cal, 10p, 14c, 27f (per meal)
2 1/3 cup (336g)
2 1/3 tbsp (32g)
1/4 tsp (1g)
1/4 tsp (0g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 1 days
1. Marinaded chicken breast
471cal, 84p, 2c, 14f (per meal)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Olive oil drizzled sugar snap peas
163cal, 5p, 8c, 10f (per meal)
2 tsp (10mL)
1 1/3 cup (192g)
1 dash (0g)
1 dash (0g)
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
lunch prep - 2 days
1. Baked chicken with tomatoes & olives
599cal, 80p, 8c, 25f (per meal)
24 leaves (12g)
1 1/2 lbs (680g)
4 tsp (11g)
1 tsp (1g)
24 large (106g)
1 tsp (6g)
4 tsp (20mL)
24 cherry tomatoes (408g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Mashed sweet potatoes
92cal, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
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.
2
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.
dinner prep - 1 days
1. Slow cooker basil chicken
379cal, 53p, 11c, 14f (per meal)
1/2 clove(s) (2g)
1/2 lbs (227g)
1/4 can(s) (105g)
2 tbsp (33g)
4 tsp (20mL)
1 tsp (3g)
1 dash, leaves (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Add tomatoes, pasta sauce, garlic, basil, and some salt and pepper to a slow cooker.
2
Whisk heavy cream and cornstarch in a small bowl and then stir mixture into slower cooker.
3
Press chicken breasts down into the sauce. Spoon sauce over any exposed parts of the chicken breast.
4
Cover and cook on low for 3-5 hours until chicken is no longer pink inside.
5
Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.38x. 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 - 2 days
1. Caprese chicken
448cal, 49p, 3c, 26f (per meal)
4 1/2 cherry tomatoes (77g)
3 oz (85g)
1/4 tbsp (3g)
3 tbsp (48g)
1/2 tbsp (8mL)
3 tbsp, chopped (8g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Olive oil drizzled lima beans
161cal, 7p, 16c, 5f (per meal)
3/4 tbsp (11mL)
3/4 package (10 oz) (213g)
3 dash (2g)
1 1/2 dash, ground (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cook lima beans according to package.
2
Once drained, add in olive oil, salt, and pepper; stir until butter is melted.
3
Serve.
snack prep - 3 days
1. Tuna cucumber bites
173cal, 25p, 4c, 6f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice the cucumber and top slices with tuna.
2
Season to taste with salt and pepper.
3
Serve.
breakfast prep - 3 days
1. Chickpea & tomato toasts
206cal, 12p, 24c, 4f (per meal)
3/4 can (336g)
12 slice(s), thin/small (180g)
3 tbsp (53g)
3 slice(s) (96g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Toast bread, if desired.
2
In a medium bowl, mash chickpeas with the back of a fork until they start to become creamy.
3
Stir in Greek yogurt, and add salt and pepper to taste.
4
Spread the chickpea mixture on the bread and top with tomato slices. Serve.
3. Chicken sausage links
93cal, 10p, 2c, 5f (per meal)
6 link(s) (180g)
1
Cook links according to package instructions and serve.
lunch prep - 2 days
1. Indian chicken wings
660cal, 58p, 0c, 45f (per meal)
3 tbsp (19g)
2 tsp (12g)
2 lbs (908g)
1/2 tbsp (8mL)
1
Preheat oven to 450°F (230°C).
2
Grease a large baking tray with the oil of your choice.
3
Season the wings with the salt and curry powder, being sure to rub it in and coat all sides.
4
Bake in the oven for 35-40 minutes or until the internal temperature reaches 165°F (75°C).
5
Serve.
2. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
dinner prep - 1 days
1. Pork souvlaki & tzatziki
307cal, 52p, 6c, 8f (per meal)
2 skewer(s) (2g)
1/2 gram (1mL)
1/4 cup(s) (56g)
2 dash (0g)
1/2 lbs (227g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Season cubed pork with dill and salt/pepper to taste. Assemble the pork evenly on the skewers.
2
Heat a large skillet over medium-high heat and add the oil. Add the skewers and cook for 3-4 minutes on each side or until done.
3
Serve skewers with tzatziki.
2. Lentils
116cal, 8p, 17c, 0f (per meal)
Recipe has been scaled from original by 0.17x. 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.
3. Olive oil drizzled broccoli
140cal, 5p, 4c, 9f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
snack prep - 2 days
1. Protein shake (milk)
129cal, 16p, 6c, 4f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Mix until well-combined.
2
Serve.
breakfast prep - 2 days
1. Flax jacks
311cal, 21p, 9c, 20f (per meal)
2 tsp (10mL)
1 (5.3 oz ea) container(s) (150g)
4 large (200g)
2 tbsp (20g)
1
Add flaxseed to a food processor or blender and grind until it forms a flour-like consistency.
2
Then, in a small bowl, scramble the eggs and ground flax together with a fork. Add some salt.
3
Heat oil in a skillet over medium-low heat. Pour in some of the batter and cook for a couple minutes until bottom has browned and the center is starting to solidify. Flip and cook another couple minutes to brown and cook the other side. Remove the flax jack from the skillet and repeat with the remaining batter (if making in bulk, make the number of flax jacks listed in the recipes serving details for serving size accuracy).
4
Top with flavored greek yogurt and serve.
5
Meal prep note: flax jacks can be stored in a ziplock bag in the fridge and reheated in the microwave.
dinner prep - 2 days
1. Pan fried tilapia
447cal, 68p, 1c, 19f (per meal)
1 1/2 lbs (672g)
1 tsp (6g)
1 tsp, ground (2g)
2 tbsp (30mL)
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Serve immediately.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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.
3. Olive oil drizzled broccoli
70cal, 3p, 2c, 5f (per meal)
1
Prepare broccoli according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper to taste.
lunch prep - 2 days
1. Pan seared breaded tilapia
501cal, 59p, 20c, 20f (per meal)
5 tsp (24g)
3/8 cup(s) (52g)
2 1/2 tsp (13mL)
1 tsp, ground (2g)
1 tsp (5g)
1 1/4 lbs (560g)
Recipe has been scaled from original by 0.83x. Adjust cook times and pan sizes accordingly.
1
Rinse tilapia fillets in cold water and pat dry with paper towels. Season both sides of each fillet with salt and pepper. Place the flour in a shallow dish; gently press each fillet into the flour to coat and shake off the excess flour.
2
Heat the olive oil in a skillet over medium-high heat; cook the tilapia in the hot oil until the fish flakes easily with a fork, about 4 minutes per side. Brush the melted butter onto the tilapia in the last minute before removing from the skillet. Serve immediately.
2. Mashed sweet potatoes
183cal, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
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.
2
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.