2000 Calorie Meal Plan High Protein │195-207g Protein Per Day From Whole Foods

2000 Calorie Meal Plan High Protein │195-207g Protein Per Day From Whole Foods

A 2000 calorie meal plan with 195-207g of high quality protein per day! Without supplements or protein powders- just whole foods!

There are 4 meal plans here, each providing 2000 calories per day. You can alternate between the plans as you like.

But before we go ahead, are you aiming for weight loss, weight gain or just weight management? You may want to know how many calories do you need.

Is a 2000 calorie diet plan for weight gain, weight loss or weight maintenance?

A 2000 calorie meal plan (high protein or not) can be used for weight gain, weight loss, or weight maintenance! You do not have to go looking for a 2000 calorie diet plan for weight gain or 2000 calorie meal plan for weight loss. If someone’s selling that…well, don’t buy it!

A 2000 calorie diet is a 2000 calorie diet. Whether it results in weight loss, weight gain or weight maintenance depends on you. Calories are like Goldilocks trying to find the perfect porridge, not too much, not too little, just right for your body.

Simply put:

  • Weight Gain: If you consume 2000 calories through your meals but burn less than 2000 calories (even if you exercise), you won’t lose weight. You are likely to see weight gain.
  • Weight Maintenance: If you consume 2000 calories and burn 2000 calories, your weight will stay the same. So that would be weight maintenance.
  • Weight Loss: And lastly, if you consume 2000 calories but burn more (through exercise or otherwise), you will see weight loss.

It’s important to match the calories you eat with what your body needs and your health goals. Now, I’d usually throw in a cheeky suggestion to consult a professional and all, but if you wanted to do that, you wouldn’t be here reading this, would you? *winks in certified dietitian*

If you want to know exactly how many calories are your ‘Goldilocks zone’, see the method I’ve provided below.

How many calories do you need?

Determining your daily calorie needs is crucial, especially if you’re aiming for weight loss, maintenance, or gain. To find out how many calories you require, follow these steps:

  1. Calculate your calorie requirements using the Mifflin St. Jeor Formula. Access an online calculator and input your details, ensuring you select the PAL (Physical Activity Level) that matches your lifestyle.
  2. The result will give you your Total Daily Energy Expenditure (TDEE). If your goal is weight loss, subtract between 250 to 1000 calories from your TDEE, depending on your desired rate of weight loss. For weight gain, add calories. If you aim to maintain your current weight, no adjustments are necessary.

How much protein do you need?

Although the Recommended Dietary Allowance (RDA) for protein is generally set at 0.8 grams per kilogram of body weight per day, if you are restricting calories or engaging in regular physical activity, you may find additional benefits from higher protein intakes.

how much grams of protein per day
how much grams of protein per day

What kind of protein?

The International Society of Sports Nutrition recommends that athletes should consider focusing on whole food sources of protein that contain all of the essential amino acids. (Essential amino acids are the building blocks of proteins that the body cannot produce on its own.)

That is why I have included in my plans all the high-quality sources:

  1. Eggs: Eggs are often considered a complete protein source and contain all nine essential amino acids. Both the egg white and the yolk contribute to this completeness.
  2. Meat (Beef, Chicken, Lamb, etc.): Various types of meat from animals, such as beef, chicken, and lamb, are complete protein sources. They contain all the essential amino acids in varying proportions.
  3. Fish: Fish and seafood, including salmon, tuna, cod, and shrimp, are excellent sources of complete proteins.
  4. Dairy Products: Dairy foods such as milk, cheese, and yogurt are complete protein sources. They contain a balance of essential amino acids.
  5. Poultry: Poultry, including chicken and turkey, is a good source of complete proteins.

Another option is dairy alternatives (e.g., whey protein) but you will not find this option here, since I decided to stick to whole foods only for this meal plan. Some dairy alternatives, such as whey protein, can be complete protein sources. However, it’s important to check the nutritional information, as not all plant-based or alternative products contain all essential amino acids.

2000 Calorie Meal Plan High Protein Menu

Here is the menu you will find in the 2000 calorie meal plan pdf (below)


  • Breakfast: Spinach and mushroom omelet
  • Lunch: Grilled Lemon Herb Chicken Salad
  • Dinner: Low Calorie Protein Pizza
  • Snack: Greek Yogurt with Berries & Almonds


  • Breakfast: Veggie & Cheese Omelet
  • Lunch: Tuna & Egg Salad
  • Dinner: Tomato Sauce Pasta with Mushrooms
  • Snack: 1 large orange


  • Breakfast: Pancakes with Maple Syrup & Raspberries
  • Lunch: Healthy Chicken Veggie Stir Fry
  • Dinner: Cajun Shrimp Salad with Yogurt Dressing
  • Snack: Boiled Eggs


  • Breakfast: Soft scrambled eggs on toasted bagel
  • Lunch: Grilled Salmon with Edamame
  • Dinner: Grilled Beef Steak
  • Snack: Raspberry Lemon Pops

2000 Calorie Meal Plan High Protein: Nutrition Information

When it comes to putting together meal plans that really hit the mark, I’m all about precision. So I go the extra mile to calculate the nitty-gritty details like macronutrients and calorie counts using the USDA Food Central Database – it’s like the big boss of accuracy. So, you can trust that every bit of info in these meal plans is spot on!

Week 1

  • Calories 2013
  • Carb 225g
  • Protein 207g
  • Fat 78g

Week 2

  • Calories: 2006
  • Carb: 237g
  • Protein: 195g
  • Fat: 48g

Week 3

  • Calories: 2014
  • Carb: 260g
  • Protein: 197g
  • Fat: 55g

Week 4

  • Calories: 2002
  • Carb: 97g
  • Protein:191g
  • Fat: 89g

2000 Calorie Meal Plan PDF

In the 2000 Calorie Meal Plan PDF you will find below, you will see that that plans are listed from Week 1-Week 4.

However, you do not have to follow it in that order. You can choose any plan for any day! They all have 2000 calories per day and they are all high in protein, so you can choose any plan for any day.

This 2000 calorie meal plan high protein can be paired with more 2000 calorie meal plans, so you get even more variety.

More Meal Plans?

If 2000 calories meal plan doesn’t suit you, check these out!

We have two sets with similar meals but different calorie counts.

For instance, if you prefer the meals offered in this 2000 Calorie Meal Plan PDF (above) but want a lower calorie meal plan option, take a look at the alternatives we’ve got below.

They feature the same foods, just in adjusted amounts to match different calorie levels.


In the set below, you get different meals.



Comment below and let me know what kind of meal plans you would like see more of! Specific calories, protein or foods? 🙂


While there are a lot of tips for success, I just want you to focus on these two:

Weigh Your Foods

Although it may be a time-consuming process, consistently weighing and measuring food is crucial for accurate calorie tracking. I always emphasize the importance of mastering portion control before relying on visual estimates or reference guides, especially for those seeking tangible results and facing confusion about their progress.


Drinking an adequate amount of water can contribute to a sense of fullness, reducing the likelihood of overeating during meals. Additionally, staying well-hydrated supports metabolic functions, enhancing the body’s ability to efficiently burn calories.

Frequently Asked Questions

1.Do I need to take supplements of multivitamins on a 2000 calorie diet?

You might not absolutely need supplements on a 2000-calorie diet, but I’d recommend considering them to ensure you’re covering all your nutritional bases. They can be a handy way to make sure you’re getting all the essential nutrients your body needs.

2. Can I customize a 2000 calorie diet to my preferences?

Diets can almost always be personalized depending on your dietary preferences, allergies or health conditions. A 2000-calorie diet is no different!

3. Is a 2000 calorie diet suitable for everyone?

It depends on individual factors such as age, sex, activity level, and health goals. You can consult with a healthcare professional or nutritionist. They can help determine the right calorie intake for specific needs. (if you are not calculating it yourself, that is).

4. Can I use a 2000 calorie diet plan for weight gain?

Yes, as mentioned above, if 2000 calories are more than what you are expending in a day, then yeah! You can gain weight. If you are working out, then this high protein plan will also help you build and maintain muscle mass.

5. Is a 2000 calorie meal plan for weight loss?

Yes, it may help you lose weight. A 2000 calorie meal plan will only help you lose weight if you are expending (burning) more than 2000 calories in a day, perhaps with exercise (but not necessarily).

6. Can I follow this 2000 calorie diet plan for bodybuilding?

Absolutely, this 2000 calorie meal plan is perfect for athletes. Since this is a high protein meal plan, it is designed to build and maintain muscle mass as long as it is followed with a workout that promotes bodybuilding.


To all of you who are reading this and following my diet plans, I want to say a big thank you for committing to your health and wellness. I know that making changes to your diet and lifestyle can be challenging, but please remember that you are not alone in this journey. You have the power to transform your life, and I am here to support you every step of the way.

I encourage you to approach this process with kindness and compassion towards yourself. Remember that progress, not perfection, is what matters. Each day is an opportunity to make healthy choices and move closer to your goals.

When you face challenges or setbacks, remember that they are a natural part of the journey. Use them as opportunities to learn and grow, and don’t be too hard on yourself. Keep reminding yourself of your “why” – the reason why you started this journey – and let that be your motivation.

Finally, don’t forget to celebrate your successes along the way, no matter how small they may seem. Each healthy choice you make is a step in the right direction, and you should be proud of yourself for every single one.

So keep up the good work, and know that I am cheering you on!

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