Sample week · 7 days

2,000 calorie meal plan

Seven days of meals at 2,000 calories and 100 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
100 g
Meals a day
3 and a snack
Recipes
28

Monday

2,031 kcal101 g protein

Tuesday

1,956 kcal100 g protein

Wednesday

1,994 kcal101 g protein

Thursday

2,012 kcal101 g protein

Friday

1,985 kcal98 g protein

Saturday

1,998 kcal100 g protein

Sunday

2,005 kcal102 g protein

Grocery list for the week

Produce

  • Cucumber550 g
  • Tomato1
  • Red bell peppers2
  • Baby spinach50 g
  • Carrot200 g
  • Dill pickle1
  • ChivesA little
  • Corn tostada shells25 g
  • Avocado250 g
  • Cilantro20 g
  • Cherry tomatoes240 g
  • Basil leaves10 g
  • Onions2
  • Garlic8 cloves
  • ParsleyA little
  • DillA little
  • Lemon1
  • Apples2
  • Lime1
  • Broccoli florets75 g
  • Bell pepper1
  • Celery50 g
  • BasilA little
  • Snap peas50 g
  • Potatoes200 g
  • Raspberries80 g
  • Green cabbage75 g
  • Blueberries40 g
  • Strawberries40 g

Meat and fish

  • Ham60 g
  • Ground lamb150 g
  • Smoked salmon40 g
  • Shrimp150 g
  • Ground beef 85% lean150 g
  • Chicken breast130 g

Dairy and eggs

  • Eggs12
  • Feta cheese40 g
  • Paneer cheese130 g
  • Greek yogurt plain nonfat210 g
  • Cream cheese60 g
  • Mozzarella cheese75 g
  • Milk350 ml
  • Cheddar cheese50 g
  • Pecorino cheese50 g
  • Ricotta cheese40 g
  • Butter10 g
  • Plain Greek yogurt200 g
  • Goat cheese30 g

Bakery

  • Wheat bread1 slice
  • Wheat tortillas2 whole
  • Corn tortillas2

Pantry

  • Dried thin rice vermicelli75 g
  • Soy sauce3 tbsp
  • Refried beans100 g
  • Canned white beans200 g
  • Rolled oats100 g
  • Almonds1 tbsp
  • Honey2 tbsp
  • White rice240 g
  • Canned black beans500 g
  • Dried wide rice noodles90 g
  • Dark soy sauce1 tbsp
  • Brown sugar2 tsp
  • Canned crushed tomatoes400 g
  • Black beans80 g
  • Tomato paste1 tbsp
  • Dried spaghetti180 g
  • Peanut butter3 tbsp
  • Canned chickpeas200 g
  • Worcestershire sauce1 tsp
  • Beef broth75 ml
  • Granola40 g
  • Vegetable broth450 ml
  • Chow mein noodles75 g
  • Oyster sauce2 tsp
  • Chia seeds1 tsp
  • Dried green lentils90 g
  • Walnuts15 g
  • Dijon mustard2 tsp
  • Green lentils60 g
  • Cannellini beans70 g

Oils and spices

  • Olive oil6 tbsp
  • Paprika1 tsp
  • Ground turmericA little
  • Ground cumin1 tsp
  • Vegetable oil4 tbsp
  • Curry powder1 tsp
  • Balsamic vinegar2 tsp
  • Salt1 tsp
  • Black pepper1 tsp
  • Ground corianderA little
  • Ground cinnamonA little
  • Rice vinegar2 tsp
  • Smoked paprikaA little
  • Dried oreganoA little
  • Sesame oilA little
  • Red wine vinegar2 tsp

Frozen

  • Frozen peas50 g

Other

  • Kalamata olives6
  • Firm tofu220 g
  • Bean sprouts40 g
  • Scallion1
  • Salsa verde30 g
  • Queso fresco15 g
  • Hummus100 g
  • Tempeh200 g
  • Peanuts2 tsp
  • Tahini1 tbsp
  • Salsa2 tbsp
  • Dried rigatoni80 g
  • Edamame70 g
  • Silken tofu50 g

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

Balanced, at other calorie levels
2,000 calories, other kinds
All sample meal plans

Meal plans for clients

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