7-Day 2000 Calorie Meal Plan
This 7-day meal plan sits around 2000 calories a day, a level that suits weight maintenance for many adults. Each day includes a breakfast, lunch, dinner and a snack, built entirely from our recipes so you can click through to the full method and ingredients. It is balanced rather than restrictive, with plenty of protein, fibre and variety to keep things interesting all week.
Average per day across the week (~2000 kcal/day)
Monday
2210 kcal · 152g protein- Breakfast High-Protein Overnight Oats 410 kcal
- Lunch Grilled Chicken & Quinoa Bowl 480 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 1 banana, a handful of almonds (25g), a glass of milk (250ml), 1 apple, 3 oatcakes 600 kcal
Tuesday
1847 kcal · 126g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Tuna & Avocado Rice Bowl 450 kcal
- Dinner Turkey Meatballs in Tomato Sauce 320 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a small pot of Greek yogurt (150g), a handful of berries, a handful of walnuts (25g), 1 orange, 3 oatcakes 497 kcal
Wednesday
2125 kcal · 154g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Chicken Burrito Bowl 490 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, 1 apple, a handful of almonds (25g), a glass of milk (250ml), 2 squares dark chocolate 635 kcal
Thursday
2115 kcal · 137g protein- Breakfast Avocado & Egg Toast 380 kcal
- Lunch Grilled Chicken & Quinoa Bowl 480 kcal
- Dinner Teriyaki Salmon with Rice 520 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 1 banana, a small pot of Greek yogurt (150g), 2 tbsp pumpkin seeds, 1 pear, 3 oatcakes 515 kcal
Friday
1912 kcal · 136g protein- Breakfast Chia Pudding with Berries 320 kcal
- Lunch Greek Chicken Bowl 340 kcal
- Dinner Beef & Broccoli Stir-Fry 380 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras an extra portion of rice (100g cooked), 1 orange, a handful of walnuts (25g), a glass of milk (250ml), 2 squares dark chocolate 592 kcal
Saturday
2020 kcal · 102g protein- Breakfast Banana Protein Pancakes 360 kcal
- Lunch Quinoa & Black Bean Bowl 450 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a small pot of Greek yogurt (150g), a handful of berries, a handful of almonds (25g), 1 apple, 3 oatcakes 510 kcal
Sunday
1870 kcal · 149g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Tuna & White Bean Salad 340 kcal
- Dinner Turkey & Vegetable Stir-Fry 330 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 2 slices wholegrain toast, 1 banana, an extra portion of rice (100g cooked), a glass of milk (250ml), 2 squares dark chocolate 630 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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