Sample 2000 Calorie Diet Plan

This 2000 calorie meal plan is for the average person who is probably smaller in stature or trying to cut down and lean-out.

You can use our calorie intake calculator to get an idea of your daily caloric burn and decide if this 2000 calorie diet plan is right for you.

Sample 2000 Calorie Per Day Diet / Meal Plan


  • 2 Whole Eggs + 2 Egg Whites
  • 1 Slices of Whole Wheat Toast
  • 1 tbsp natural peanut butter


  • 1/2 Scoops of Whey Protein
  • 8 oz milk
  • 1 piece of fruit
  • 1 tbsp natural peanut butter
  • 1/4 c oatmeal


  • 4-6 oz of lean meat (sirloin, chicken, tuna)
  • 1/2c  brown rice
  • 1c Vegetables


  • 1 Scoops of Whey Protein
  • 8 oz milk
  • 1 piece of fruit
  • 1 tsp natural peanut butter


  • 6-8 oz grilled fish
  • 1/2 c brown rice or 1 sweet potato
  • 1c steamed veggies

Bedtime Snack

  • 1 Scoops of Whey Protein mixed in water
  • 1 Banana
  • 1 tbsp natural peanut butter

This sample 2000 calorie meal plan will have you eating six meals per day. If you can't eat six times per day, it is not a problem if you need to stuff these into 3 or 4 meals. Also, if you're currently eating somewhere around 1500 calories, you may want to gradually increase your caloric intake to prevent fat gain.

You can also feel free to substitute approved fruits and veggies in place of the whole wheat bread.