This 2,000 calorie meal plan gives you seven days of meals from our recipes: 1,999-2,011 kcal a day with 182 g of protein on average, over 5 meals. The totals are real numbers calculated from each recipe’s grams; the shopping list is below.
Day total2,003 kcal · 220 g protein · 168 g carbs · 53 g fat
Day total1,999 kcal · 205 g protein · 193 g carbs · 45 g fat
Day total1,999 kcal · 191 g protein · 219 g carbs · 46 g fat
Day total2,003 kcal · 178 g protein · 210 g carbs · 58 g fat
Day total1,999 kcal · 166 g protein · 219 g carbs · 57 g fat
Day total2,000 kcal · 160 g protein · 163 g carbs · 78 g fat
Day total2,011 kcal · 153 g protein · 264 g carbs · 45 g fat
For one person, every recipe of the week, merged and grouped.
For many women 2,000 kcal is maintenance, for active women it can be muscle gain, and for many men it is a moderate fat-loss plan. The calorie calculator shows which applies to you.
At this level the plan has two snacks so that the protein (at least 140 g) is spread through the day. If you prefer fewer meals, merge the two snacks into one bigger afternoon meal or add them to breakfast and dinner.
For muscle gain, aim for about 112% of your daily needs and 1.6-2.2 g of protein per kg. See the lean bulk guide.
Many women maintaining, active women building muscle and many men losing fat at a moderate pace. The calorie calculator gives your target.
Yes, if your needs are 2,300-2,400 kcal or more, which is the case for many active men. Adjust from your weekly average weight.
At least 140 g every day, spread over five meals.
The Fit Chef plans each week to your exact calorie and protein target from its recipes, with swaps and an automatic shopping list.