2,000 caloriesActive adultsWeight loss

2000 Calorie Meal Plan for Weight Loss

For active adults, men, and anyone who burns enough to lose fat at 2,000 calories without going hungry.

A 2,000 calorie plan can absolutely be a weight-loss plan — it all depends on the gap between what you eat and what you burn. For active people, taller adults and many men, 2,000 calories is a comfortable deficit. Breakfasts sit near 500 calories, lunches near 700, dinners near 600 and snacks about 200.

The week is built with larger portions of protein and grains than our lower tiers, plus extra fruit, avocado, nuts and olive oil. If your weight is not moving after three to four weeks at 2,000 calories, reduce by about 150 to 200 calories or increase daily movement.

Portion guide

Portions are sized for 2,000 calories. To move down to 1,800, trim 1/2 cup (90 g) of grains from lunch and dinner and remove one snack. To move up to 2,200, add 1 oz (28 g) of protein and 1/2 cup (90 g) of grains at two meals.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Eggs, avocado toast and yogurt with berries500 3 eggs, 2 slices (56 g) toast, 1/2 avocado (50 g), 1 cup (226 g) Greek yogurt with 1/2 cup berries P 35 g · C 46 g · F 22 g	Chicken quinoa bowl with feta, avocado and fruit700 7 oz (198 g) chicken, 1 1/2 cups (255 g) quinoa, 1 cup (150 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g), 1 apple (150 g) P 58 g · C 72 g · F 24 g	Baked salmon with rice and broccoli600 7 oz (198 g) salmon, 1 1/2 cups (270 g) brown rice, 2 cups (200 g) broccoli, 1 tsp olive oil P 46 g · C 52 g · F 22 g	Apple with almond butter155 1 apple (150 g), 1 1/2 tbsp (24 g) almond butter P 4 g · C 22 g · F 12 g Greek yogurt with almonds200 3/4 cup (170 g) Greek yogurt, 12 almonds (14 g) P 19 g · C 8 g · F 10 g	2155 kcal
Tuesday	Overnight oats with banana, walnuts and yogurt500 1 cup (80 g) oats, 1 cup (240 ml) milk, 1/2 banana (60 g), 1 tbsp (8 g) walnuts, 1/2 cup (120 g) yogurt, 1 tsp honey P 24 g · C 76 g · F 14 g	Turkey avocado wrap with soup and fruit700 1 large tortilla (70 g), 6 oz (170 g) turkey, 1/2 avocado (50 g), spinach, tomato, 1 cup (240 g) tomato soup, 1 orange (140 g) P 50 g · C 74 g · F 22 g	Chicken stir-fry with rice600 7 oz (198 g) chicken, 3 cups (300 g) stir-fry vegetables, 1 1/2 cups (270 g) brown rice, 1 tbsp (15 ml) teriyaki P 52 g · C 68 g · F 12 g	Carrots with hummus and string cheese250 1 cup (110 g) carrots, 4 tbsp (60 g) hummus, 1 stick (28 g) string cheese P 13 g · C 19 g · F 14 g Grapes155 1 1/2 cups (225 g) grapes P 2 g · C 39 g · F 0 g	2205 kcal
Wednesday	Veggie omelette with toast, yogurt and fruit505 1 egg plus 3 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast, 1 cup (226 g) yogurt, 1 cup (150 g) melon P 38 g · C 48 g · F 19 g	Lentil soup with pita, salad, hummus and fruit700 2 1/2 cups (600 g) lentil soup, 1 pita (60 g), side salad with 1 tsp olive oil, 3 tbsp (45 g) hummus, 1 apple (150 g) P 36 g · C 100 g · F 17 g	Turkey chili with rice and cheese600 3 cups (720 g) turkey chili, 1 1/4 cups (225 g) brown rice, 2 tbsp (14 g) cheddar P 50 g · C 62 g · F 16 g	Air-popped popcorn120 4 cups (32 g) popcorn P 4 g · C 24 g · F 1 g Hard-boiled eggs with fruit200 2 eggs (100 g), 1 orange (140 g) P 13 g · C 17 g · F 10 g	2125 kcal
Thursday	Protein smoothie with oats, peanut butter and banana505 2 scoops (60 g) whey, 1 banana (118 g), 1/2 cup (40 g) oats, 1 tbsp (16 g) peanut butter, 1 cup (240 ml) milk P 46 g · C 60 g · F 11 g	Tuna white bean salad with pita and fruit700 2 cans (284 g) tuna, 1 1/4 cups (325 g) white beans, tomato, onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g), 1 apple (150 g) P 56 g · C 78 g · F 18 g	Beef tacos with beans and avocado600 4 corn tortillas (100 g), 6 oz (170 g) lean beef, 3/4 cup (135 g) black beans, 1/2 avocado (50 g), lettuce, salsa, 3 tbsp (45 g) yogurt P 48 g · C 56 g · F 22 g	Cucumber with hummus150 1 cup (120 g) cucumber, 4 tbsp (60 g) hummus P 6 g · C 15 g · F 8 g Greek yogurt with berries145 3/4 cup (170 g) yogurt, 1 cup (150 g) berries P 19 g · C 16 g · F 0 g	2100 kcal
Friday	Cottage cheese bowl with pineapple, seeds, toast and yogurt505 1 1/2 cups (340 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds, 1 slice (28 g) toast, 1/2 cup (120 g) yogurt P 45 g · C 42 g · F 18 g	Quinoa chickpea bowl with feta, avocado and fruit700 2 cups (340 g) quinoa, 1 1/4 cups (213 g) chickpeas, 1 1/2 cups (225 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g), 1 orange (140 g) P 30 g · C 96 g · F 24 g	Baked cod with potatoes and green beans600 8 oz (227 g) cod, 2 cups (300 g) potatoes, 2 1/2 cups (250 g) green beans, 1 tbsp (15 ml) olive oil P 52 g · C 58 g · F 14 g	Apple with peanut butter125 1 apple (150 g), 1 tbsp (16 g) peanut butter P 5 g · C 21 g · F 8 g Greek yogurt with almonds200 3/4 cup (170 g) yogurt, 14 almonds (16 g) P 19 g · C 8 g · F 10 g	2130 kcal
Saturday	Greek yogurt parfait with granola, banana and nuts505 1 1/2 cups (340 g) Greek yogurt, 1 cup (150 g) berries, 1/2 cup (60 g) granola, 1/2 banana (60 g), 1 tbsp (8 g) walnuts P 36 g · C 70 g · F 12 g	Chicken Caesar salad with pita, fruit, nuts and avocado700 7 oz (198 g) chicken, romaine, 3 tbsp (45 ml) light Caesar, 3 tbsp (22 g) parmesan, 1 pita (60 g), 1 orange (140 g), 10 almonds (12 g), 1/4 avocado (35 g) P 58 g · C 58 g · F 26 g	Tofu vegetable curry with rice600 3 cups (720 g) tofu curry, 1 1/2 cups (270 g) brown rice P 34 g · C 76 g · F 21 g	Strawberries with yogurt175 2 cups (300 g) strawberries, 3/4 cup (170 g) yogurt P 15 g · C 32 g · F 0 g String cheese and popcorn170 1 stick (28 g) string cheese, 3 cups (24 g) popcorn P 10 g · C 19 g · F 7 g	2150 kcal
Sunday	Banana oat pancakes with peanut butter, yogurt and fruit505 3 oat pancakes, 2 tbsp (32 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt, 1/2 cup (75 g) berries P 28 g · C 66 g · F 15 g	Greek chicken bowl with tabbouleh, pita, tzatziki and fruit700 7 oz (198 g) chicken, 1 1/4 cups (225 g) tabbouleh, 3 tbsp (45 g) tzatziki, cucumber, tomato, 1 pita (60 g), 1 apple (150 g) P 56 g · C 80 g · F 18 g	Turkey meatballs with spaghetti squash, garlic bread and salad600 7 oz (198 g) turkey meatballs, 3 cups (450 g) spaghetti squash, 1 cup (240 g) marinara, 1 slice (30 g) garlic bread, side salad with 1 tsp olive oil P 52 g · C 50 g · F 20 g	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Almonds, dark chocolate and yogurt235 15 almonds (18 g), 1 square (10 g) dark chocolate, 1/2 cup (120 g) yogurt P 16 g · C 14 g · F 13 g	2100 kcal

Monday

2155 kcal

Breakfast

Eggs, avocado toast and yogurt with berries500

3 eggs, 2 slices (56 g) toast, 1/2 avocado (50 g), 1 cup (226 g) Greek yogurt with 1/2 cup berries

P 35 g · C 46 g · F 22 g

Lunch

Chicken quinoa bowl with feta, avocado and fruit700

7 oz (198 g) chicken, 1 1/2 cups (255 g) quinoa, 1 cup (150 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g), 1 apple (150 g)

P 58 g · C 72 g · F 24 g

Dinner

Baked salmon with rice and broccoli600

7 oz (198 g) salmon, 1 1/2 cups (270 g) brown rice, 2 cups (200 g) broccoli, 1 tsp olive oil

P 46 g · C 52 g · F 22 g

Snacks

Apple with almond butter155

1 apple (150 g), 1 1/2 tbsp (24 g) almond butter

P 4 g · C 22 g · F 12 g

Greek yogurt with almonds200

3/4 cup (170 g) Greek yogurt, 12 almonds (14 g)

P 19 g · C 8 g · F 10 g

Tuesday

2205 kcal

Breakfast

Overnight oats with banana, walnuts and yogurt500

1 cup (80 g) oats, 1 cup (240 ml) milk, 1/2 banana (60 g), 1 tbsp (8 g) walnuts, 1/2 cup (120 g) yogurt, 1 tsp honey

P 24 g · C 76 g · F 14 g

Lunch

Turkey avocado wrap with soup and fruit700

1 large tortilla (70 g), 6 oz (170 g) turkey, 1/2 avocado (50 g), spinach, tomato, 1 cup (240 g) tomato soup, 1 orange (140 g)

P 50 g · C 74 g · F 22 g

Dinner

Chicken stir-fry with rice600

7 oz (198 g) chicken, 3 cups (300 g) stir-fry vegetables, 1 1/2 cups (270 g) brown rice, 1 tbsp (15 ml) teriyaki

P 52 g · C 68 g · F 12 g

Snacks

Carrots with hummus and string cheese250

1 cup (110 g) carrots, 4 tbsp (60 g) hummus, 1 stick (28 g) string cheese

P 13 g · C 19 g · F 14 g

Grapes155

1 1/2 cups (225 g) grapes

P 2 g · C 39 g · F 0 g

Wednesday

2125 kcal

Breakfast

Veggie omelette with toast, yogurt and fruit505

1 egg plus 3 egg whites, mushrooms, spinach, 1 oz (28 g) feta, 1 slice (28 g) toast, 1 cup (226 g) yogurt, 1 cup (150 g) melon

P 38 g · C 48 g · F 19 g

Lunch

Lentil soup with pita, salad, hummus and fruit700

2 1/2 cups (600 g) lentil soup, 1 pita (60 g), side salad with 1 tsp olive oil, 3 tbsp (45 g) hummus, 1 apple (150 g)

P 36 g · C 100 g · F 17 g

Dinner

Turkey chili with rice and cheese600

3 cups (720 g) turkey chili, 1 1/4 cups (225 g) brown rice, 2 tbsp (14 g) cheddar

P 50 g · C 62 g · F 16 g

Snacks

Air-popped popcorn120

4 cups (32 g) popcorn

P 4 g · C 24 g · F 1 g

Hard-boiled eggs with fruit200

2 eggs (100 g), 1 orange (140 g)

P 13 g · C 17 g · F 10 g

Thursday

2100 kcal

Breakfast

Protein smoothie with oats, peanut butter and banana505

2 scoops (60 g) whey, 1 banana (118 g), 1/2 cup (40 g) oats, 1 tbsp (16 g) peanut butter, 1 cup (240 ml) milk

P 46 g · C 60 g · F 11 g

Lunch

Tuna white bean salad with pita and fruit700

2 cans (284 g) tuna, 1 1/4 cups (325 g) white beans, tomato, onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g), 1 apple (150 g)

P 56 g · C 78 g · F 18 g

Dinner

Beef tacos with beans and avocado600

4 corn tortillas (100 g), 6 oz (170 g) lean beef, 3/4 cup (135 g) black beans, 1/2 avocado (50 g), lettuce, salsa, 3 tbsp (45 g) yogurt

P 48 g · C 56 g · F 22 g

Snacks

Cucumber with hummus150

1 cup (120 g) cucumber, 4 tbsp (60 g) hummus

P 6 g · C 15 g · F 8 g

Greek yogurt with berries145

3/4 cup (170 g) yogurt, 1 cup (150 g) berries

P 19 g · C 16 g · F 0 g

Friday

2130 kcal

Breakfast

Cottage cheese bowl with pineapple, seeds, toast and yogurt505

1 1/2 cups (340 g) cottage cheese, 1/2 cup (80 g) pineapple, 1 tbsp (10 g) sunflower seeds, 1 slice (28 g) toast, 1/2 cup (120 g) yogurt

P 45 g · C 42 g · F 18 g

Lunch

Quinoa chickpea bowl with feta, avocado and fruit700

2 cups (340 g) quinoa, 1 1/4 cups (213 g) chickpeas, 1 1/2 cups (225 g) roasted vegetables, 1 oz (28 g) feta, 1/4 avocado (35 g), 1 orange (140 g)

P 30 g · C 96 g · F 24 g

Dinner

Baked cod with potatoes and green beans600

8 oz (227 g) cod, 2 cups (300 g) potatoes, 2 1/2 cups (250 g) green beans, 1 tbsp (15 ml) olive oil

P 52 g · C 58 g · F 14 g

Snacks

Apple with peanut butter125

1 apple (150 g), 1 tbsp (16 g) peanut butter

P 5 g · C 21 g · F 8 g

Greek yogurt with almonds200

3/4 cup (170 g) yogurt, 14 almonds (16 g)

P 19 g · C 8 g · F 10 g

Saturday

2150 kcal

Breakfast

Greek yogurt parfait with granola, banana and nuts505

1 1/2 cups (340 g) Greek yogurt, 1 cup (150 g) berries, 1/2 cup (60 g) granola, 1/2 banana (60 g), 1 tbsp (8 g) walnuts

P 36 g · C 70 g · F 12 g

Lunch

Chicken Caesar salad with pita, fruit, nuts and avocado700

7 oz (198 g) chicken, romaine, 3 tbsp (45 ml) light Caesar, 3 tbsp (22 g) parmesan, 1 pita (60 g), 1 orange (140 g), 10 almonds (12 g), 1/4 avocado (35 g)

P 58 g · C 58 g · F 26 g

Dinner

Tofu vegetable curry with rice600

3 cups (720 g) tofu curry, 1 1/2 cups (270 g) brown rice

P 34 g · C 76 g · F 21 g

Snacks

Strawberries with yogurt175

2 cups (300 g) strawberries, 3/4 cup (170 g) yogurt

P 15 g · C 32 g · F 0 g

String cheese and popcorn170

1 stick (28 g) string cheese, 3 cups (24 g) popcorn

P 10 g · C 19 g · F 7 g

Sunday

2100 kcal

Breakfast

Banana oat pancakes with peanut butter, yogurt and fruit505

3 oat pancakes, 2 tbsp (32 g) peanut butter, 1/2 banana (60 g), 1/2 cup (120 g) yogurt, 1/2 cup (75 g) berries

P 28 g · C 66 g · F 15 g

Lunch

Greek chicken bowl with tabbouleh, pita, tzatziki and fruit700

7 oz (198 g) chicken, 1 1/4 cups (225 g) tabbouleh, 3 tbsp (45 g) tzatziki, cucumber, tomato, 1 pita (60 g), 1 apple (150 g)

P 56 g · C 80 g · F 18 g

Dinner

Turkey meatballs with spaghetti squash, garlic bread and salad600

7 oz (198 g) turkey meatballs, 3 cups (450 g) spaghetti squash, 1 cup (240 g) marinara, 1 slice (30 g) garlic bread, side salad with 1 tsp olive oil

P 52 g · C 50 g · F 20 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Almonds, dark chocolate and yogurt235

15 almonds (18 g), 1 square (10 g) dark chocolate, 1/2 cup (120 g) yogurt

P 16 g · C 14 g · F 13 g

What to buy this week

•Chicken breast, 3.5 lb (1.6 kg); salmon and cod fillets; 2 lb (907 g) lean ground beef
•93% lean ground turkey, 2 lb (907 g); deli turkey; canned tuna, 4 cans
•Eggs and egg whites; Greek yogurt, 4 tubs; cottage cheese, 2 tubs; string cheese
•Lentils, chickpeas, white beans, black beans; quinoa, brown rice, oats, tabbouleh, granola
•Whole-grain bread, tortillas, pitas, garlic bread, tomato soup, popcorn
•Vegetables: spinach, romaine, tomatoes, cucumbers, carrots, broccoli, green beans, mushrooms, peppers, potatoes, sweet potatoes, spaghetti squash, melon
•Fruit: apples, bananas, oranges, grapes, berries, peaches, pineapple; almond and peanut butter, walnuts, almonds, sunflower seeds, feta, parmesan, cheddar, dark chocolate

Food swaps

Instead of	Try	Why
7 oz (198 g) chicken	7 oz (198 g) turkey, lean beef or 2 cups (400 g) cooked lentils	Keeps protein high.
1 1/2 cups (270 g) brown rice	1 1/2 cups (255 g) quinoa or 2 cups (300 g) potatoes	Holds the meal near 600 calories.
1/2 avocado (50 g)	2 tbsp (30 g) hummus with 1 tsp olive oil	Lighter option for bowls.
1/2 cup (60 g) granola	1/4 cup (20 g) oats with 1 tbsp nuts and cinnamon	Cuts added sugar.

Frequently asked questions

How can 2,000 calories be a weight-loss plan?

Weight loss depends on the gap between intake and expenditure. If you burn roughly 2,500 calories a day, eating 2,000 creates the same 500-calorie deficit as a smaller person eating 1,500. It is the deficit that matters, not the headline number.

How much protein does this week provide?

Most days land between 130 and 170 g of protein from eggs, Greek yogurt, cottage cheese, chicken, salmon, cod, beef, turkey, beans and lentils — enough to protect muscle while you lose fat.

What if I am not losing after a month?

Measure your portions for a few days, check oils, sauces and drinks, and confirm you are moving as much as you think. If intake and activity are truly where they should be and the scale is flat for three to four weeks, trim about 150 to 200 calories.

Related plans & recipes

2000 Calorie Meal Plan→1800 Calorie Meal Plan→1800 Calorie Meal Plan for Men→7 Day Diet Plan for Weight Loss→500 Calorie Meals→Baked Salmon with Quinoa→

Compare calorie tiers

1200 Calorie Meal Plan 1400 Calorie Meal Plan 1500 Calorie Meal Plan 1600 Calorie Meal Plan 1800 Calorie Meal Plan 2000 Calorie Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.