A 2000-calorie high-protein meal plan is appropriate for most men with a TDEE of 2,400–2,700 calories and very active women. At 180g protein, this plan maximizes muscle preservation and provides excellent satiety across a full day of eating.
Calories
2,000
cal/day
Protein
180g
36% of cals
Carbs
175g
35% of cals
Fat
67g
30% of cals
4 whole eggs scrambled, 1 cup Greek yogurt, 1 cup berries, 1 slice whole grain toast
7 oz grilled chicken, large salad with olive oil, ½ cup chickpeas
2 scoops protein powder, 1 banana, 1 tbsp almond butter
7 oz salmon, 1 cup roasted sweet potato, 2 cups mixed vegetables
Distribute protein across 4–5 meals for optimal muscle protein synthesis
Pre-cook protein sources in bulk — chicken breasts, hard-boiled eggs, ground turkey
Use protein powder strategically to hit targets without excessive food volume
Track sodium intake — high protein diets can increase sodium from protein sources
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Calculate My TDEE →"I was skeptical that 2000 calories would produce weight loss. I lost 25 pounds in 4 months while actually gaining strength in the gym."
Daniel H.
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