A 2000 calorie meal plan is a type of diet that can be used for weight maintenance or to gain muscle mass. For people who already consume this number of calories, a 2000 calorie meal plan can help regulate caloric intake.

Results of this diet will depend on the objectives of each individual, as well as other factors such as age, current weight, metabolism, and level of physical activity.

It is important to consult a registered dietitian before starting this or any other diet plan, as it may be necessary to modify this diet to align with a person's goals and specific nutritional needs.

table of healthy foods with person writing a list

How to follow

Following a 2000 calorie meal plan involves eating 5 or 6 meals per day, focusing on healthy foods like fresh fruits and vegetables, root vegetables, whole grains, legumes, and lean protein.

It is important to drink at least 50 ounces (1.5 liters) of water per day so that the body does not confuse hunger with thirst. Drinking water promotes satiety (the feeling of fullness) and helps control appetite.

Sleep is important for the regulation of hormones responsible for hunger and fullness, which can affect whether you lose, maintain, or gain weight. The recommended amount of sleep is 7 to 9 hours a night.

What to eat

Foods that should be prioritized in a 2000 calorie meal plan include:

Fresh fruits with the peel (if possible), like oranges, bananas, pears, papaya, melon, persimmons, and grapes;
Whole grains, such as brown rice, whole wheat pasta, whole grain bread, corn, and quinoa;
Fresh vegetables, like lettuce, tomato, carrots, squash, okra, kale, and cauliflower;
Root vegetables, such as sweet potatoes, yucca, yams, taro, and potatoes;
Lean protein, from eggs, fish, seafood, chicken, turkey, or tofu;
Low fat dairy, such as low fat yogurt, low fat milk, and certain cheeses.

In addition, legumes like beans, chickpeas, lentils, and soy are good sources of protein, fiber, vitamins, and essential minerals, which can help the body to lose fat and gain muscle mass.

Meal plan

The following table is an example of a 3-day 2000 calorie meal plan:

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup low fat milk + 1 egg (scrambled) + 1 whole wheat roll + 1 medium banana (70 g)	1 cup oat milk (unsweetened) + 1 tapioca (4 Tbsp tapioca + 1 Tbsp Chia seeds) + 2 slices of queso fresco + 1 small orange (90 g)	1 cup of coffee (no sugar) + 1 whole wheat roll + 2 large slices of tofu + 1 medium mango (170 g)
Calories	379.7	385.9	309.6
Morning snack	½ small avocado (135 g) + 1 Tbsp rolled oats + 1 Tbsp honey	1 large pear (130 g) + 3 brazil nuts	1 medium persimmon (110g) + 2 Tbsp roasted peanuts (unsalted)
Calories	235.2	146.5	284.4
Lunch	5 oz (150 g) grilled chicken breast + 4 Tbsp brown rice + 3 Tbsp beans + 1 side salad of lettuce, arugula, and spinach, dressed with 1 Tbsp olive oil + 1 large slice of pineapple (100 g)	5 oz (150 g) grilled sardines + 1 cup whole wheat spaghetti with homemade tomato sauce + 3 Tbsp kale sautéed in 1 tsp of olive oil + 1 medium slice of watermelon (200 g)	1 serving of chicken stew (1 drumstick, 4 Tbsp potatoes, 3 Tbsp okra) + 4 Tbsp beans + 1 side salad of lettuce, 2 Tbsp tomato, and onion, dressed with 1 Tbsp olive oil + 3 plums (90 g)
Calories	556	588.2	523.3
Afternoon snack	1 small mango (60g) + 2 walnuts	6 oz (200 g) plain fat-free yogurt + 1 Tbsp sunflower seeds + 1 Tbsp honey	1 smoothie made with 5 oz (150 mL) soy milk + 1 small apple (45 g) + 1 Tbsp peanut butter
Calories	154.4	188.7	186.3
Dinner	4 Tbsp stewed spinach made with 2 eggs + 3 Tbsp brown rice + 4 Tbsp chickpea salad seasoned with 2 Tbsp of chopped tomato, 3 Tbsp diced onion, fresh herbs, and 1 Tbsp olive oil + 1 medium slice of melon (90 g)	3 Tbsp mashed potatoes + 3.5 oz (100 g) grilled steak + 3 Tbsp beans + side salad of spinach, 2 Tbsp chopped tomato, and 2 Tbsp diced onion, dressed with 1 Tbsp olive oil + 1 small kiwi (76 g)	1 grilled eggplant (250 g) stuffed with 5 oz (140 g) of tofu, 2 Tbsp chopped tomato, fresh herbs, and ¹/₂ Tbsp olive oil + 1 cup cooked quinoa + side salad of lettuce, chard, or arugula seasoned with ½ Tbsp olive oil + 8 strawberries (96 g)
Calories	513	447.6	499
Evening snack	5 oz (150 mL) rice milk + 1 small tangerine (100g)	1 serving of oatmeal made with 5 oz (150 mL) low-fat milk + 2 Tbsp rolled oats + 1 medium banana (70 g)	6 oz (200 mL) unsweetened almond milk + 17 grapes (136g)
Calories	184.6	251.1	199.9
Total daily calories	2009	2008	2002.5

The quantities included in this meal plan are only one example of a 2000 calorie meal plan, which can be adjusted based on age, sex, level of physical activity, and health status. It is important to consult a registered dietitian to create a personalized meal plan adapted to your own individual needs.

How the diet is created

A 2000 calorie meal plan should include a variety of food groups and not focus only on the number of total calories per day. For example, fats should account for 30-35% of daily calories, carbohydrates 50-55%, and protein 10-15%. These recommendations may vary based on the goals of the individual, as well as level of physical activity and the presence of any health conditions.

Foods to avoid

In order to control the quality and quantity of calories ingested each day, it is important to avoid foods that are high in calories and/or low in nutrients, such as:

Fatty foods, such as fried food, chips, fast food, pizza, and hot dogs;
Smoked or cured meats, like mortadella, smoked turkey breast, prosciutto, salami, linguiça, and sausage;
Sugary foods, like ice cream, cake, candy, and chocolate;
Refined grains, including white rice, pasta, and white bread;
Processed foods, such as soda, ready-made sauces and marinades, and packaged cookies.

In addition, it is important to avoid drinking alcohol, such as wine, beer, and sparkling wine, as these beverages are high in calories and have no nutritional value, making it difficult to lose and maintain weight.