While a lot of people are looking for the best meal plan for weight loss, plenty of people are looking for a healthy, sustainable 2000 calorie meal plan for weight maintenance or even modest weight gain, depending on your body size and activity level.
Thus, because we all have vastly different caloric needs and weight goals, a 2000 calories a day meal plan can be appropriate for weight loss, weight maintenance, or even weight gain for different people.
In fact, eating 2000 calories a day is often thought of as the “average“ caloric intake of what most adults need per day which is why you see the nutrition facts panel on food products in the United States calculated based on the recommended daily intake for a 2000 calorie diet.
But, how do you know if you should follow a 2000 calorie a day diet for your own personal needs and weight goals?
In this diet guide, we will discuss if eating 2000 calories a day for weight loss is appropriate based on your caloric needs, how to eat 2000 calories a day, and a sample 2000 calorie meal plan to give you an idea of what a healthy 2000 calorie diet plan looks like.
We will look at:
- Should I Eat 2000 Calories a Day?
- What Is the Best 2000 Calorie Meal Plan?
Ready?
Let’s jump in!
Should I Eat 2000 Calories a Day?
Determining whether eating 2000 calories a day is appropriate for you depends on your weight goals, body size, and activity level.
According to the NHS, the recommended calorie intake for women is 2,000 calories a day and 2,500 calories per day for men. Note that your own caloric needs will be higher if you are larger or physically active.
You can estimate your BMR with online calculators such as the one here. You can also estimate your caloric needs based on your total daily energy expenditure (TDEE) here.
Keep in mind that if you want to lose weight, you need to burn more calories per day than you are eating.
The Centers for Disease Control and Prevention (CDC) recommends creating a caloric deficit of no more than 3,500-7,000 calories per week—which would yield 1-2 pounds of fat loss—for effective and sustainable weight loss.
This works out to 500-1000 calories a day, which can be generated by cutting calories from your diet and/or burning more calories by increasing your activity level.
Speak with your doctor or work with a nutritionist to ensure that you do not develop nutritional deficiencies, particularly in cases where you are following a 2000 calorie a day meal plan for weight loss and this is a significant caloric deficit for you.
What Is the Best 2000 Calorie Meal Plan?
Whether you are trying to gain weight, maintain your weight, or lose weight by eating 2000 calories a day, there isn’t a single best 2000 calorie diet plan for everyone.
Rather the ideal 2000 calorie meal plan for you will depend on your own food preferences and macronutrient needs.
For example, if you’re trying to follow a 2000 calorie a day diet for weight loss, you may find more success with a high-protein, low-carb 2000 calorie meal plan with healthy weight-loss meals.
Protein can help increase satiety, which may make it easier to control your appetite.
Since weight loss is a common goal, we have created a high-protein 2000 calorie meal plan below.
We have also created a vegetarian 2000 calorie meal plan if you prefer plant-based eating with a little more fiber and balanced macro ratios.
Dietary fiber has been shown to not only increase satiety but also help potentially curb appetite and decrease visceral fat.
High-Protein Low-Carb 2000 Calorie Meal Plan
Breakfast: 341 calories, 20 grams of carbs, 11.5 grams of fat, 41 grams of protein, 7 grams of fiber
- Yogurt Parfait: 3/4 cup plain nonfat Greek yogurt, 10 almonds, 1/2 cup raspberries (210 calories, 7 grams of fat, 21 grams of protein, 17 grams of carbs, 6 grams fiber)
- Egg scramble with 1.5 cups of baby spinach (7 calories per cup) and 1 whole large egg (70 calories, 4.5 grams of fat, 6.5g protein), 3 egg whites (17 calories per egg white from a large egg, 4 grams of protein) (131 calories, 4.5 grams of fat, 20 grams of protein, 3 grams of net carbs)
- 12 ounces of water
- Black coffee or unsweetened tea
Snack: 210 calories, 16g of carbs, 34g of protein, 1g of fat, 9 g of fiber
- One can of no salt added tuna (130 calories, 30 grams protein), 8 celery stalks chopped (56 calories, 8g carbs, 3 grams protein, 6 grams fiber), 10 baby carrots (35 calories, 8 grams carbs, 1 gram protein, 3 grams fiber) 1 tablespoon of Dijon mustard
Lunch: 358 calories, 37 grams of protein, 16 grams of carbs, 2 grams of fiber, 16 grams of fat
Cilantro Lime Shrimp Over Spiralized Zucchini Noodles
- Cilantro Lime Shrimp Recipe (294 calories, 33 grams of protein, 4 grams of carbs, 16 grams of fat)
- Salt to taste
- Serrano pepper to taste
- 1/8 cup fresh cilantro
- 1 tbsp lime juice and zest
- 1 tsp extra virgin olive oil (62 calories 7 grams of fat)
- 8 oz deveined shrimp
- 1 clove of garlic minced
- Served over 2 cups of spiralized zucchini noodles (64 calories, 4 grams of protein, 12 grams of carbs, 4 grams of fiber)
Snack: 200 calories 30 grams of protein, 7 grams of carbs, 2 grams of fiber
- 2 turkey roll-ups, each made with ¼ cup fat-free ricotta (50 calories, 8 grams of protein, 4 grams of carbs), 1 slice of low-sodium turkey breast (28 grams) (30 calories, 6 grams of protein) in a butter leaf lettuce leaf (165 calories 28 grams of protein, 1 gram of net carbs)
- 1 ⅓ cup of fresh snap peas (35 calories, 6 grams of carbs, 2 grams of protein, 2 grams of fiber)
Dinner 568 calories, 11 grams of fat, 40 grams of carbs, 75 grams of protein, 13 grams of fiber
- 6 ounces grilled chicken breast (268 calories, 50 grams of protein, 5 grams of fat)
- 2 ounces of legume pasta like Chickapea Organic Chickpea Pasta with Greens (210 calories, 18 grams of protein, 34 grams of carbs, 10 grams of fiber, 2 grams of fat)
- Spinach and broccoli salad with 2 cups of baby spinach, 1/2 cucumber sliced, ½ cup mushrooms, ½ cup of broccoli florets chopped, lemon juice to taste, 1 tablespoon of pumpkin seeds, ¼ cup of tomatoes, lemon juice (90 calories, 4 grams fat, 7 grams protein, 6 grams net carbs)
- 12 ounces of water
Dessert Snack: 342 calories, 12 grams of fat, 21 grams of protein, 38 grams of carbs, 14 grams of fiber
- 2 Banza Chocolate Chip Protein Waffles (these are awesome, delicious, healthy waffles made from chickpea flour so they won’t cause bloating and they have more protein, plus you can get them in different flavors) (220 calories, 10 grams of fat, 10 grams of protein, 24 grams of carbs, 6 grams of fiber)
- ½ cup raspberries (32 calories, 7 grams of carbs, 4 grams of fiber, 1 gram of protein)
- 1 scoop of PB2 Almond Protein Powder with Madagascar Vanilla (90 calories, 10 grams of protein, 2 grams of fat, 7 grams of carbohydrates, 4 grams of fiber) mixed with water
- Dash of cinnamon
Total Daily Intake: 2,019 calories, 230 grams of protein, 51.5 grams of fat, 139 grams of carbs, 50 grams of fiber
Vegetarian 2000 Calorie Meal Plan
Breakfast: 396 calories, 34 grams of carbs, 9 grams of fat, 49 grams of protein, 12 grams of fiber
- 1 cup plain nonfat Greek yogurt, (134 calories, 1 gram of fat, 23 grams of protein, 8 grams of carbs, 1 gram of fiber)
- 3/4 cup of Magic Spoon cereal (105 calories, 5 grams of fat, 9 grams of carbs, 10 grams of protein, 2 grams of fiber)
- ½ cup raspberries (32 calories, 7 grams of carbs, 4 grams of fiber, 1 gram of protein)
- 1.5 scoops of PB2 Almond Protein Powder with Madagascar Vanilla (135 calories, 15 grams of protein, 3 grams of fat, 10 grams of carbohydrates, 6 grams of fiber)
- 12 ounces of water
- Black coffee or unsweetened tea
Snack: 270 calories, 8.5 grams of fat, 39 grams of carbs 13 grams of fiber, 11 grams of protein
- 1 GoodWheat Instant Quikcake or similar. We love these super convenient, high-protein, high-fiber mug muffins. They are delicious, nutritious, and perfectly portioned, which helps you stick to your weight loss diet plan.
- Spread with 1 tablespoon of natural peanut butter (90 calories, 7 grams of fat, 4 grams of protein, 3 grams of carbs, 2 grams of fiber)
- Lemon water, unsweetened green tea, or herbal tea
Lunch: 382 calories, 33 grams of carbs, 15 grams of fat, 27 grams of protein, 16 grams of fiber
- Full pouch (10 ounces) of Good Bean Heat and Eat Low-Carb Classic Chili (330 calories, 25 g of carbs, 23 g of protein, 12 g of fiber, 15 g of fat) or similar vegan low-carb chili
- 2 cups of shredded lettuce (16 calories, 3 grams of carbs, 1.5 grams of protein)
- 1/2 cup of tomatoes diced (18 calories, 3 grams of carbs, 1 grams of protein)
- ½ green bell pepper (18 calories, 3 grams carbs, 2 grams fiber, 1 gram protein)
- Water
- Herbal tea
Snack: 216 calories, 25 grams of carbs, 8 grams of fiber, 28 grams of protein
Spinach and Yogurt Dip With Red Pepper Strips and Snap Peas
- 8 oz nonfat Greek yogurt (133 calories, 8 grams of carbs, 23 grams of protein)
- 1 cup fresh spinach
- 1/4 cup chopped fresh parsley or dill
- Salt and pepper to taste
- Blend everything together
- Chill and then dip in 1 medium red bell pepper cut into strips (31 calories, 7 grams of carbs, 2.5 grams of fiber, 1.5 grams of protein) and 5 celery sticks
- 1 ⅓ cup of fresh snap peas (35 calories, 6 grams of carbs, 2 grams of protein, 2 grams of fiber) on the side
Dinner: 550 calories, 42 grams of protein, 25 grams of fat, 32 grams of carbs, 21.5 grams of fiber
Tofu Stir-Fry With Wilted Garlic Bok Choy 360 calories, 33 grams of protein, 16 grams of fat, 12 grams of carbs, 10.5 grams of fiber
- 2 servings of (6.5 ounces) of tofu (we like Nagoya High-Protein Extra Firm Tofu 130 calories, 7 grams of fat, 14 grams of protein, 2 grams of carbs, 2 grams of fiber per serving for 260 calories, 14 g of fat, 28 g of protein, 4 g of carbs, 4 g of fiber
- 1/16 tsp cayenne pepper
- 2 tbsp low-sodium veggie broth
- Dash of rice wine vinegar
- ½ cup Chinese bean sprouts (add on top at the end)
- 1/3 cup asparagus chopped
- 1/2 cup chopped broccoli
- ½-inch of fresh ginger chopped
- 1/2 cup sliced mushrooms
- ½ carrot chopped
- Salt and pepper to taste
- Prepared over: 2 cups of steamed bok choy, Salt and pepper, 1 clove of garlic minced
- Side of Broccoli with hummus and sesame seeds: 2 cups of broccoli chopped, 1/4 cup of hummus, 1 teaspoon of sesame seeds (190 cal, 9 g of fat, 20 g of carbohydrates, 9 g of fiber, 11 g of protein)
Dessert Snack: 190 calories, 26 grams of protein, 19 grams of carbs, 5 grams of fiber)
- 1 cup fat-free cottage cheese (140 calories, 10 grams of carbs, 23 grams of protein)
- ½ cup frozen mixed berries (40 calories, 6 grams of carbs, 3 grams of fiber)
- 1 tbsp of dark cocoa powder (10 calories, 3 grams of carbs, 2 grams of fiber)
Total: 2004 calories, 183 grams of protein, 57.5 grams of fat, 182 grams of carbs, 69 grams of fiber
For another idea of how to follow a more sustainable weight loss diet plan, check out our guide to what a week of healthy clean eating looks like here.
