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2000 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated September 2026.

What is a 2000 calorie high-protein meal plan?

A 2000 calorie high-protein meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 166 g protein a day over 4 meals.

2000

kcal a day

166

g protein a day

41

g protein a meal

7

days

Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details

Day 1

2000 kcal · 175 g P

Day 1
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt Berry Protein Bowl350g 2 swaps Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P Protein Pancakes with Maple Syrup350g · 450 kcal · 40 g P	350g	450	45	45	10
LunchGrilled Chicken and Quinoa Salad450g 2 swaps Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P	450g	600	52	58	18
SnackProtein Shake with Almond Milk and Banana350ml 2 swaps Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	350ml	250	30	24	4
DinnerBaked Salmon with Sweet Potato and Asparagus500g 2 swaps Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	48	55	32
Total		2000	175	182	64

About the same kcal and protein. Day totals above are not recalculated.

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Day 2

2000 kcal · 162 g P

Day 2
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastScrambled Eggs with Spinach and Whole Wheat Toast300g 2 swaps Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P	300g	450	32	36	20
LunchTurkey and Avocado Wrap350g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	350g	550	45	48	20
SnackCottage Cheese with Pineapple Chunks300g 2 swaps Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Walnuts and Honey250g · 300 kcal · 30 g P	300g	300	30	34	5
DinnerLean Beef Steak with Roasted Potatoes and Broccoli500g 2 swaps Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	55	48	32
Total		2000	162	166	77

About the same kcal and protein. Day totals above are not recalculated.

Day 3

2000 kcal · 152 g P

Day 3
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Oatmeal with Peanut Butter and Berries400g 2 swaps Omelette with Mushrooms, Cheese, and Toast350g · 500 kcal · 36 g P Scrambled Eggs on Whole Wheat Toast with Spinach350g · 520 kcal · 38 g P	400g	500	38	56	14
LunchTuna Salad Rice Bowl450g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	450g	550	48	54	16
SnackMixed Nuts and Dried Fruit50g 2 swaps Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Apple Slices with Almond Butter150g · 250 kcal · 6 g P	50g	250	8	16	17
DinnerBaked Cod with Brown Rice and Green Beans550g 2 swaps Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Grilled Chicken Breast with Couscous and Zucchini550g · 700 kcal · 60 g P	550g	700	58	68	22
Total		2000	152	194	69

About the same kcal and protein. Day totals above are not recalculated.

Day 4

2000 kcal · 161 g P

Day 4
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Pancakes with Maple Syrup350g 2 swaps Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P Greek Yogurt Berry Protein Bowl350g · 450 kcal · 45 g P	350g	450	40	55	8
LunchGrilled Chicken and Sweet Potato Mash500g 2 swaps Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P	500g	600	52	64	15
SnackHard-Boiled Eggs and Rice Cakes150g 2 swaps Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Boiled Eggs and Whole Grain Toast150g · 250 kcal · 15 g P	150g	250	14	31	8
DinnerLean Pork Loin with Roasted Root Vegetables500g 2 swaps Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	55	50	31
Total		2000	161	200	62

About the same kcal and protein. Day totals above are not recalculated.

Day 5

2000 kcal · 170 g P

Day 5
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastGreek Yogurt with Honey and Granola350g 2 swaps Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P	350g	450	35	51	12
LunchShrimp and Quinoa Salad450g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	450g	550	48	58	14
SnackProtein Shake with Peanut Butter350ml 2 swaps Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P Cottage Cheese with Walnuts and Honey250g · 300 kcal · 30 g P	350ml	300	35	13	12
DinnerTurkey Meatballs with Pasta and Marinara Sauce550g 2 swaps Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	550g	700	52	69	24
Total		2000	170	191	62

About the same kcal and protein. Day totals above are not recalculated.

Day 6

2000 kcal · 165 g P

Day 6
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastOmelette with Mushrooms, Cheese, and Toast350g 2 swaps Protein Oatmeal with Peanut Butter and Berries400g · 500 kcal · 38 g P Smoked Salmon and Cream Cheese Omelet300g · 510 kcal · 32 g P	350g	500	36	35	24
LunchRoast Beef and Hummus Sandwich400g 2 swaps Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	400g	550	45	52	18
SnackGreek Yogurt with Sliced Apple300g 2 swaps Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P Cottage Cheese Bowl220g · 250 kcal · 28 g P	300g	250	24	32	3
DinnerGrilled Chicken Breast with Couscous and Zucchini550g 2 swaps Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Grilled Chicken Breast with Roasted Potatoes and Zucchini500g · 700 kcal · 55 g P	550g	700	60	66	22
Total		2000	165	185	67

About the same kcal and protein. Day totals above are not recalculated.

Day 7

2000 kcal · 175 g P

Day 7
Meal	Portion	kcal	Protein	Carbs	Fat
BreakfastProtein Smoothie Bowl with Seeds350g 2 swaps Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P Greek Yogurt Berry Protein Bowl350g · 450 kcal · 45 g P	350g	450	40	46	12
LunchCanned Tuna and Chickpea Salad450g 2 swaps Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P Grilled Chicken and Quinoa Salad450g · 600 kcal · 52 g P	450g	600	52	58	18
SnackCottage Cheese with Berries300g 2 swaps Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	300g	250	28	23	5
DinnerSteak with Baked Potato and Mixed Greens500g 2 swaps Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	55	48	32
Total		2000	175	175	67

About the same kcal and protein. Day totals above are not recalculated.

Calories and protein, day by day

ProteinCarbsFat

Bar height is the day's kcal split into protein, carbs and fat. Figures under each bar are grams of protein.

Average daily macros

targeting 2000 kcal (±50)

Protein165.7g

Carbs184.7g

Fat66.9g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Shopping list

Grouped by aisle. Quantities are for the full 7 days.

Protein

Chicken breast1.5 kg
Lean beef steak700 g
Salmon fillets350 g
White fish fillets400 g
Turkey mince500 g
Shrimp350 g
Pork loin400 g

Produce

Sweet potatoes1.5 kg
Bananas1 bunch
Berries600 g
Avocados3 units
Spinach400 g
Broccoli500 g
Asparagus300 g
Green beans300 g
Zucchini400 g

Dairy

Eggs2 dozen
Greek yogurt1.5 kg
Cottage cheese800 g
Almond milk1 liter
Cheese slices200 g

Pantry

Canned tuna4 cans
Whey protein powder1 tub
Quinoa400 g
Brown rice400 g
Rolled oats400 g
Whole wheat bread1 loaf
Peanut butter1 jar
Mixed nuts200 g
Pasta400 g
Marinara sauce1 jar

Other

Hummus200 g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 2000 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This high-protein meal plan provides 2000 kcal daily with an average daily protein intake of 166 grams for adults who want to maintain weight. It is a middle calorie level that suits many adults with moderate activity. The plan features 4 meals per day over 7 days. Protein is the anchor of every meal and snack. Very active adults or larger adults might find this low calorie level too restrictive for their daily energy demands. You can check your own daily needs to see if this amount fits your current routine. Anyone who prefers lower protein intake should look for a different set of meals.

What a day looks like

Your weekly schedule includes items like Grilled Chicken Breast with Couscous and Zucchini, Baked Cod with Brown Rice and Green Beans, and Lean Beef Steak with Roasted Potatoes and Broccoli. You might also enjoy Lean Pork Loin with Roasted Root Vegetables or Steak with Baked Potato and Mixed Greens. Day one starts with a Greek Yogurt Berry Protein Bowl for breakfast and a Grilled Chicken and Quinoa Salad for lunch. Your afternoon brings a Protein Shake with Almond Milk and Banana before dinner finishes with Baked Salmon with Sweet Potato and Asparagus. Each day brings similar variety across your meals to keep your menu interesting. The structure relies on whole foods that fit your daily target of 2000 kcal. You stay within your protein range easily by following these four daily slots.

How to use it

Success with this menu comes from preparation and consistency during your busy weekly schedule. You should read the complete shopping list before you head out to the store for ingredients. Batch cooking your grains and proteins ahead of time saves you precious hours on busy weeknights. You can swap any protein source with a similar option if you prefer a different taste. Adding extra green vegetables to your plate helps if you feel hungry between scheduled meals. Keep your kitchen stocked with basics like chicken, fish, steak, yogurt, and fresh vegetables for quick assembly. Follow the 4 daily meal slots closely to ensure you hit your protein goals without going over your limit. Consistency with these simple steps helps you manage your daily routine without any unnecessary stress.

Read your shopping list carefully before buying food for the week.
Batch cook your main proteins and grains to save time later.
Swap any protein choice with a similar food if needed.
Add extra green vegetables to your plate when you feel hungry.

Read the full disclaimer

Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.

Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.

Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.

Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Generated: September 2026

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