Sample week · 7 days

2,000 calorie high-protein meal plan

Seven days of meals at 2,000 calories and 150 g of protein a day, with the grocery list for the week. Every day adds up to within 5% of both.

Calories a day
2,000
Protein a day
150 g
Meals a day
3 and a snack
Recipes
28

Monday

2,000 kcal153 g protein

Tuesday

1,954 kcal150 g protein

Wednesday

2,003 kcal150 g protein

Thursday

1,984 kcal150 g protein

Friday

2,027 kcal147 g protein

Saturday

1,936 kcal150 g protein

Sunday

2,046 kcal149 g protein

Grocery list for the week

Produce

  • Bananas2
  • Onion300 g
  • Carrot1
  • Celery1 stalk
  • Pineapple100 g
  • Lime1
  • Cilantro15 g
  • Cucumber450 g
  • Cherry tomatoes300 g
  • Lemons2
  • Parsley20 g
  • Garlic powderA little
  • Red onion30 g
  • Bell pepper1
  • GingerA little
  • BasilA little
  • Strawberries120 g
  • Garlic5 cloves
  • RosemaryA little
  • Green bell pepper50 g
  • New potatoes150 g
  • DillA little
  • Blueberries100 g
  • Potatoes130 g
  • Red bell pepper140 g
  • Baby spinach100 g
  • Red pepper flakesA little
  • Basil pesto20 g
  • Tomato75 g
  • Raspberries100 g

Meat and fish

  • Chicken thighs boneless skinless130 g
  • Salmon fillet400 g
  • Chicken breast750 g
  • Pork loin chops350 g
  • Deli ham40 g
  • Chicken thighs bone-in skin-on200 g
  • Chicken breast boneless skinless150 g

Dairy and eggs

  • Eggs12
  • Greek yogurt plain nonfat1.1 kg
  • Milk200 ml
  • Parmesan cheese10 g
  • Mozzarella cheese80 g
  • Cheddar cheese40 g
  • Egg whites50 g
  • Cottage cheese150 g

Bakery

  • Corn tortillas50 g
  • Wheat bread2 slices

Pantry

  • Rolled oats160 g
  • Baking powder1 tsp
  • White rice550 g
  • Chicken broth450 ml
  • Soy sauce3 tbsp
  • Sugar1 tbsp
  • Dried green lentils75 g
  • Vegetable broth250 ml
  • Dijon mustard2 tsp
  • Honey3 tbsp
  • Black beans100 g
  • Quinoa150 g
  • Canned black beans100 g
  • Barbecue sauce2 tbsp
  • Cocoa powder2 tbsp
  • Sesame seeds3 tsp
  • Breadcrumbs20 g
  • Marinara sauce150 g
  • Walnuts1 tbsp
  • Almonds10 g
  • Pumpkin seeds10 g
  • Brown rice150 g
  • Canned cannellini beans200 g
  • Short-grain white rice150 g
  • All-purpose flour10 g
  • Dry breadcrumbs25 g
  • Oyster sauce2 tsp
  • Fish sauceA little
  • Jasmine rice150 g
  • Canned tuna in water210 g
  • Wheat pasta90 g
  • Canned white beans100 g

Oils and spices

  • Olive oil8 tbsp
  • Salt2 tsp
  • Chili powderA little
  • Ground cumin1 tsp
  • PaprikaA little
  • Smoked paprika1 tsp
  • Vegetable oil1 tbsp
  • Rice vinegarA little
  • Black pepperA little
  • Sunflower oil1 tbsp
  • Apple cider vinegar2 tsp
  • Sesame oilA little

Frozen

  • Corn kernels75 g
  • Frozen mixed vegetables75 g

Other

  • Whey protein powder50 g
  • Scallions30 g
  • Coconut1 tbsp
  • Firm tofu350 g
  • Salsa50 g
  • Edamame50 g
  • Figs2
  • Maple syrup2 tsp
  • NoriA little
  • Tempeh140 g
  • Cashews20 g
  • Grain crackers6 whole
  • Vanilla extractA little

This is a sample, not advice

It shows a week that adds up at one calorie level. How much a person should eat depends on that person: their size, their activity, their health and what they are working towards. A registered dietitian or a qualified coach sets a person's real targets, and anyone with a medical condition should ask their doctor or dietitian first.

The week was built by the same code that builds a week in Peas & Pans: it picks from our recipe library, sizes each meal in half servings, and keeps every day within 5% of the calorie and protein targets. No recipe appears more than twice.

More sample weeks

High-protein, at other calorie levels
2,000 calories, other kinds
All sample meal plans

Meal plans for clients

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Change any meal, the numbers follow. Build it for their own targets in one press and send it as a page or a PDF with your name and logo. 14 days of Pro, no card.

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