Daily 2000 Calorie Meal Plan

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Here’s a healthy 5-day sample non-Vegetarian (includes meat and cheese) meal plan with approximately 2,000 calories per day.

• 2,000 calorie meal plan - Vegetarian (no meat but non-vegan)
• 2,000 calorie meal plan - VEGAN!

Each meal contains approximately 500 calories and each snack about 250 calories.

Breakfast: vegetable omelet

• 2 eggs
• 1 cup (20 grams) of spinach
• 1/4 cup (24 grams) of mushrooms
• 1/4 cup (23 grams) of broccoli
• 1 cup (205 grams) of sautéed sweet potatoes
• 1 tablespoon (15 ml) of olive oil

Snack: apple with peanut butter

• 1 medium apple
• 2 tablespoons (32 grams) of peanut butter

Lunch: Mediterranean tuna pita pockets

• 1 whole-wheat pita
• 5 ounces (140 grams) of canned tuna
• chopped red onion and celery
• 1/4 avocado
• 1 tablespoon (9 grams) of crumbled feta cheese

Snack: cheese and grapes

• 2 ounces (56 grams) of cheddar cheese
• 1 cup (92 grams) of grapes

Dinner: salmon with veggies and wild rice

• 5 ounces (140 grams) of baked salmon
• 2 tablespoons (30 ml) of olive oil
• 1/2 cup (82 grams) of cooked wild rice
• 1 cup (180 grams) of roasted asparagus
• 1 cup (100 grams) of roasted eggplant

Breakfast: nut butter and banana toast

• 2 slices of whole-grain toast
• 2 tablespoons (32 grams) of almond butter
• 1 sliced banana
• cinnamon to sprinkle on top

Snack: power smoothie

• 3/4 cup (180 ml) of unsweetened, non-dairy milk
• 1 cup (20 grams) of spinach
• 1 scoop (42 grams) of plant-based protein powder
• 1 cup (123 grams) of frozen blueberries
• 1 tablespoon (14 grams) of hemp seeds

Lunch: avocado-tuna salad

• 1/2 avocado
• 5 ounces (140 grams) of canned tuna
• 1/2 cup (75 grams) of cherry tomatoes
• 2 cups (100–140 grams) of mixed greens

Lunch: black bean and sweet potato burrito

• 1 whole-wheat tortilla
• 1/4 cup (41 grams) of cooked brown rice
• 1/2 cup (102 grams) of cooked sweet potatoes
• 1/4 cup (50 grams) of black beans
• 2 tablespoons (30 grams) of salsa

Snack: vegetables and hummus

• fresh carrot and celery sticks
• 2 tablespoons (30 grams) of hummus
• 1/2 whole-wheat pita bread

Dinner: chicken and broccoli stir-fry

• 5 ounces (140 grams) of chicken
• 2 cups (176 grams) of broccoli
• 1/2 cup (82 grams) of cooked brown rice
• fresh garlic and ginger
• 1 tablespoon (15 ml) of soy sauce

Breakfast: berry yogurt parfait

• 7 ounces (200 grams) of plain Greek yogurt
• 1/2 cup (74 grams) of fresh blueberries
• 1/2 cup (76 grams) of sliced strawberries
• 1/4 cup (30 grams) of granola

Snack: banana and almond butter

• 1 banana
• 1 1/2 tablespoons (24 grams) of almond butter

Lunch: peanut noodles with tofu and peas

• 3/4 cup (132 grams) of cooked rice noodles
• 5 ounces (141 grams) of tofu
• 1/2 cup (125 grams) of peas
• 1 tablespoon (16 grams) of creamy peanut butter
• 2 teaspoons (10 grams) of tamari or soy sauce
• 1/2 teaspoon (2 grams) of Sriracha
• 2 teaspoons (14 grams) of honey
• juice of 1/2 lime

Snack: protein bar

• Look for bars containing approximately 200–250 calories with less than 12 grams of sugar and at least 5 grams of fiber.

Dinner: fish tacos

• 3 corn tortillas
• 6 ounces (170 grams) of grilled cod
• 1/2 avocado
• 2 tablespoons (34 grams) of pico de gallo

Breakfast: avocado toast with egg

• 1/2 avocado
• 2 slices of whole-wheat toast
• 1 tablespoon (15 ml) of olive oil
• 1 egg

Snack: Greek yogurt with strawberries

• 7 ounces (200 grams) of plain Greek yogurt
• 3/4 cup (125 grams) of sliced strawberries

Lunch: quinoa with mixed vegetables and grilled chicken

• 1/2 cup (93 grams) of cooked quinoa
• 5 ounces (142 grams) of grilled chicken
• 1 tablespoon (15 ml) of olive oil
• 1 cup (180 grams) of mixed, non-starchy vegetables

Snack: dark chocolate and almonds

• 2 squares (21 grams) of dark chocolate
• 15–20 almonds

Dinner: vegetarian chili

• 1/2 cup (121 grams) of canned, crushed tomatoes
• 1/2 cup (130 grams) of kidney beans
• 1/2 cup (103 grams) of butternut squash
• 1/2 cup (75 grams) of cooked sweet corn
• 1/4 cup (28 grams) of diced white onions
• 1/4 of a jalapeño pepper

Breakfast: oatmeal with seeds and dried fruit

• 1/2 cups (80 grams) of steel-cut oats
• 1 tablespoon (14 grams) of hemp seeds
• 1 tablespoon (12 grams) of flax seeds
• 2 tablespoons (20 grams) of dried cherries

Snack: bell peppers and carrots with guacamole

• 1/2 bell pepper, cut into strips
• 1 cup of carrot sticks
• 4 tablespoons (60 grams) of guacamole

Lunch: grilled vegetable and mozzarella wrap

• 1 whole-wheat tortilla
• 1/2 cup (60 grams) of grilled red peppers
• 5 slices (42 grams) of grilled zucchini
• 3 ounces (84 grams) of fresh mozzarella

Snack: chia pudding with banana

• 5 ounces (170 grams) of chia pudding
• 1/2 of a sliced banana

Dinner: pasta with pesto, peas, and shrimp

• 2 tablespoons (30 grams) of pesto
• 1/2 cup (42 grams) of whole-wheat or brown-rice penne
• 6 ounces (170 grams) of shrimp
• 1/2 cup (80 grams) of peas
• 1 tablespoon (5 grams) of grated Parmesan cheese