2000 Calorie High-Protein Meal Plan

Created by Roman Leshchuh, founder of Mealyno. Generated from published formulas. Method. Updated septembre 2026.

What is a 2000 calorie high-protein meal plan?

A 2000 calorie high-protein meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 166 g protein a day over 4 meals.

2000

kcal a day

166

g protein a day

41

g protein a meal

7

days

Généré par Mealyno à partir de formules publiées. Non relu par un médecin ni par un diététicien. Détails

Jour 1

2000 kcal · 175 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt Berry Protein Bowl350g 2 alternatives Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P Protein Pancakes with Maple Syrup350g · 450 kcal · 40 g P	350g	450	45	45	10
DéjeunerGrilled Chicken and Quinoa Salad450g 2 alternatives Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P	450g	600	52	58	18
CollationProtein Shake with Almond Milk and Banana350ml 2 alternatives Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	350ml	250	30	24	4
DînerBaked Salmon with Sweet Potato and Asparagus500g 2 alternatives Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	48	55	32
Total		2000	175	182	64

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

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Jour 2

2000 kcal · 162 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Whole Wheat Toast300g 2 alternatives Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P	300g	450	32	36	20
DéjeunerTurkey and Avocado Wrap350g 2 alternatives Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	350g	550	45	48	20
CollationCottage Cheese with Pineapple Chunks300g 2 alternatives Cottage Cheese with Pineapple300g · 300 kcal · 28 g P Cottage Cheese with Walnuts and Honey250g · 300 kcal · 30 g P	300g	300	30	34	5
DînerLean Beef Steak with Roasted Potatoes and Broccoli500g 2 alternatives Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	55	48	32
Total		2000	162	166	77

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 3

2000 kcal · 152 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Oatmeal with Peanut Butter and Berries400g 2 alternatives Omelette with Mushrooms, Cheese, and Toast350g · 500 kcal · 36 g P Scrambled Eggs on Whole Wheat Toast with Spinach350g · 520 kcal · 38 g P	400g	500	38	56	14
DéjeunerTuna Salad Rice Bowl450g 2 alternatives Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	450g	550	48	54	16
CollationMixed Nuts and Dried Fruit50g 2 alternatives Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Apple Slices with Almond Butter150g · 250 kcal · 6 g P	50g	250	8	16	17
DînerBaked Cod with Brown Rice and Green Beans550g 2 alternatives Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P Grilled Chicken Breast with Couscous and Zucchini550g · 700 kcal · 60 g P	550g	700	58	68	22
Total		2000	152	194	69

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 4

2000 kcal · 161 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Pancakes with Maple Syrup350g 2 alternatives Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P Greek Yogurt Berry Protein Bowl350g · 450 kcal · 45 g P	350g	450	40	55	8
DéjeunerGrilled Chicken and Sweet Potato Mash500g 2 alternatives Canned Tuna and Chickpea Salad450g · 600 kcal · 52 g P Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P	500g	600	52	64	15
CollationHard-Boiled Eggs and Rice Cakes150g 2 alternatives Almonds and Cheddar Cheese Snack60g · 250 kcal · 12 g P Boiled Eggs and Whole Grain Toast150g · 250 kcal · 15 g P	150g	250	14	31	8
DînerLean Pork Loin with Roasted Root Vegetables500g 2 alternatives Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	55	50	31
Total		2000	161	200	62

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 5

2000 kcal · 170 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt with Honey and Granola350g 2 alternatives Greek Yogurt Berry Bowl350g · 450 kcal · 30 g P Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P	350g	450	35	51	12
DéjeunerShrimp and Quinoa Salad450g 2 alternatives Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	450g	550	48	58	14
CollationProtein Shake with Peanut Butter350ml 2 alternatives Cottage Cheese with Pineapple Chunks350g · 300 kcal · 35 g P Cottage Cheese with Walnuts and Honey250g · 300 kcal · 30 g P	350ml	300	35	13	12
DînerTurkey Meatballs with Pasta and Marinara Sauce550g 2 alternatives Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	550g	700	52	69	24
Total		2000	170	191	62

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 6

2000 kcal · 165 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelette with Mushrooms, Cheese, and Toast350g 2 alternatives Protein Oatmeal with Peanut Butter and Berries400g · 500 kcal · 38 g P Smoked Salmon and Cream Cheese Omelet300g · 510 kcal · 32 g P	350g	500	36	35	24
DéjeunerRoast Beef and Hummus Sandwich400g 2 alternatives Chicken Caesar Salad without Croutons400g · 550 kcal · 48 g P Chicken Thighs with Cauliflower Mash400g · 550 kcal · 44 g P	400g	550	45	52	18
CollationGreek Yogurt with Sliced Apple300g 2 alternatives Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P Cottage Cheese Bowl220g · 250 kcal · 28 g P	300g	250	24	32	3
DînerGrilled Chicken Breast with Couscous and Zucchini550g 2 alternatives Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Grilled Chicken Breast with Roasted Potatoes and Zucchini500g · 700 kcal · 55 g P	550g	700	60	66	22
Total		2000	165	185	67

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Jour 7

2000 kcal · 175 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Smoothie Bowl with Seeds350g 2 alternatives Greek Yogurt Berry Bowl with Whey350g · 450 kcal · 42 g P Greek Yogurt Berry Protein Bowl350g · 450 kcal · 45 g P	350g	450	40	46	12
DéjeunerCanned Tuna and Chickpea Salad450g 2 alternatives Grilled Chicken Rice Bowl with Salsa and Avocado420g · 600 kcal · 50 g P Grilled Chicken and Quinoa Salad450g · 600 kcal · 52 g P	450g	600	52	58	18
CollationCottage Cheese with Berries300g 2 alternatives Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	300g	250	28	23	5
DînerSteak with Baked Potato and Mixed Greens500g 2 alternatives Baked Cod with Brown Rice and Green Beans550g · 700 kcal · 58 g P Baked Cod with Roasted Brussels Sprouts and Bacon520g · 700 kcal · 54 g P	500g	700	55	48	32
Total		2000	175	175	67

À peu près les mêmes kcal et protéines. Les totaux du jour ci-dessus ne sont pas recalculés.

Calories and protein, day by day

ProtéinesGlucidesLipides

La hauteur de la barre correspond aux kcal du jour réparties entre protéines, glucides et lipides. Les chiffres sous chaque barre sont les grammes de protéines.

Macros quotidiens moyens

targeting 2000 kcal (±50)

Protéines165.7g

Glucides184.7g

Lipides66.9g

Calorie targets are based on the Mifflin-St Jeor equation (Mifflin et al., 1990) — a published, widely used formula for estimating basal metabolic rate.

Liste de courses

Regroupée par rayon. Les quantités correspondent aux 7 jours complets.

Protéines

Chicken breast1.5 kg
Lean beef steak700 g
Salmon fillets350 g
White fish fillets400 g
Turkey mince500 g
Shrimp350 g
Pork loin400 g

Fruits et légumes

Sweet potatoes1.5 kg
Bananas1 bunch
Berries600 g
Avocados3 units
Spinach400 g
Broccoli500 g
Asparagus300 g
Green beans300 g
Zucchini400 g

Produits laitiers

Eggs2 dozen
Greek yogurt1.5 kg
Cottage cheese800 g
Almond milk1 liter
Cheese slices200 g

Épicerie

Canned tuna4 cans
Whey protein powder1 tub
Quinoa400 g
Brown rice400 g
Rolled oats400 g
Whole wheat bread1 loaf
Peanut butter1 jar
Mixed nuts200 g
Pasta400 g
Marinara sauce1 jar

Autres

Hummus200 g

Check the numbers for you

Protein calculator
Check your protein target: a daily range in g per kg of body weight, with sources.
Protein calculator for muscle gain
Calorie calculator
Is 2000 kcal right for you? Estimate your daily calories from height, weight, age and activity.
BMR calculator
Your resting energy, the floor under any calorie target.
AI meal planner
A plan built around your foods, goals and schedule.

About this plan

Who this plan suits

This high-protein meal plan provides 2000 kcal daily with an average daily protein intake of 166 grams for adults who want to maintain weight. It is a middle calorie level that suits many adults with moderate activity. The plan features 4 meals per day over 7 days. Protein is the anchor of every meal and snack. Very active adults or larger adults might find this low calorie level too restrictive for their daily energy demands. You can check your own daily needs to see if this amount fits your current routine. Anyone who prefers lower protein intake should look for a different set of meals.

What a day looks like

Your weekly schedule includes items like Grilled Chicken Breast with Couscous and Zucchini, Baked Cod with Brown Rice and Green Beans, and Lean Beef Steak with Roasted Potatoes and Broccoli. You might also enjoy Lean Pork Loin with Roasted Root Vegetables or Steak with Baked Potato and Mixed Greens. Day one starts with a Greek Yogurt Berry Protein Bowl for breakfast and a Grilled Chicken and Quinoa Salad for lunch. Your afternoon brings a Protein Shake with Almond Milk and Banana before dinner finishes with Baked Salmon with Sweet Potato and Asparagus. Each day brings similar variety across your meals to keep your menu interesting. The structure relies on whole foods that fit your daily target of 2000 kcal. You stay within your protein range easily by following these four daily slots.

How to use it

Success with this menu comes from preparation and consistency during your busy weekly schedule. You should read the complete shopping list before you head out to the store for ingredients. Batch cooking your grains and proteins ahead of time saves you precious hours on busy weeknights. You can swap any protein source with a similar option if you prefer a different taste. Adding extra green vegetables to your plate helps if you feel hungry between scheduled meals. Keep your kitchen stocked with basics like chicken, fish, steak, yogurt, and fresh vegetables for quick assembly. Follow the 4 daily meal slots closely to ensure you hit your protein goals without going over your limit. Consistency with these simple steps helps you manage your daily routine without any unnecessary stress.

Read your shopping list carefully before buying food for the week.
Batch cook your main proteins and grains to save time later.
Swap any protein choice with a similar food if needed.
Add extra green vegetables to your plate when you feel hungry.

Lire l'avertissement complet

Chaque chiffre de cette page (objectifs de calories, répartition des macros et tout plan repas proposé) est produit par des formules (Mifflin-St Jeor pour le métabolisme de base, coefficients d'activité standard) ou, pour les plans repas générés par IA, par un modèle de langage qui applique ces mêmes formules. Sur les pages de plans repas, la quantité de glucides de chaque repas est calculée par différence : calories totales moins les calories des protéines et des lipides, divisées par 4. Elle n'est ni mesurée ni estimée séparément ; lisez-la comme un bilan arithmétique et non comme une analyse nutritionnelle indépendante du plat. Rien de tout cela ne constitue un conseil médical ou nutritionnel individualisé, et rien n'a été relu par un diététicien diplômé, un médecin ou un autre professionnel de santé agréé.

Demandez à votre médecin ou à un diététicien diplômé ce qui vous convient avant de commencer un nouveau régime, surtout si vous êtes enceinte ou allaitez, si vous avez une maladie diagnostiquée, si vous prenez un médicament sur ordonnance ou si vous avez des antécédents de troubles du comportement alimentaire. Si vous avez une maladie rénale ou une autre affection médicale, demandez conseil à votre médecin avant d'augmenter les protéines.

Mealyno ne recommande jamais un objectif de calories inférieur à votre métabolisme de base (BMR) calculé, l'énergie minimale dont votre corps a besoin au repos complet. Même le réglage de perte de poids le plus agressif est plafonné à ce seuil.

Les estimations de calories et de BMR utilisent la formule de Mifflin-St Jeor (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).

Généré: septembre 2026

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