2000 Calorie High-Protein Small Meals Plan

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

What is a 2000 calorie high-protein small meals meal plan?

A 2000 calorie high-protein small meals meal plan is a seven-day menu where each day adds up to about 2000 kcal (within 50). This one averages 204 g protein a day over 6 meals.

2000

kcal a day

204

g protein a day

34

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 · 217 g P

Jour 1
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerGreek Yogurt Berry Bowl300g 2 alternatives Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Protein Bowl350g · 380 kcal · 42 g P	300g	380	35	47	6
CollationSmoked Salmon Rice Cakes150g 2 alternatives Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P Cottage Cheese Bowl220g · 250 kcal · 28 g P	150g	250	22	23	8
DéjeunerGrilled Chicken and Quinoa Salad350g 2 alternatives Chicken and Vegetable Skewers300g · 420 kcal · 40 g P Grilled Chicken Salad with Vinaigrette350g · 420 kcal · 42 g P	350g	420	45	40	9
CollationCottage Cheese and Pineapple250g 2 alternatives Greek Yogurt with Mixed Berries250g · 280 kcal · 28 g P Vanilla casein shake350ml · 280 kcal · 35 g P	250g	280	30	29	5
DînerBaked Cod with Steamed Broccoli400g 2 alternatives White Fish Fillet with Roasted Zucchini400g · 420 kcal · 48 g P Cod Fillet with Steamed Broccoli and Lemon230g · 430 kcal · 45 g P	400g	420	50	17	17
CollationProtein Shake with Almond Milk300ml 2 alternatives Cottage Cheese with Cucumber220g · 250 kcal · 30 g P Protein Shake with Almond Milk and Banana350ml · 250 kcal · 30 g P	300ml	250	35	10	8
Total		2000	217	166	53

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

No card needed to sign up. We tailor the plan to your height, weight and goal.

Start this 2000 kcal High-Protein Small Meals plan free

Jour 2

2000 kcal · 204 g P

Jour 2
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerScrambled Eggs with Spinach and Feta250g 2 alternatives Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P Protein Oatmeal with Chia Seeds300g · 390 kcal · 32 g P	250g	390	32	7	26
CollationTuna and Cucumber Slices200g 2 alternatives Cottage Cheese with Pineapple250g · 240 kcal · 28 g P Greek Yogurt Smoothie with Protein Powder350ml · 240 kcal · 35 g P	200g	240	30	8	10
DéjeunerTurkey Wrap with Hummus300g 2 alternatives Grilled Chicken Salad with Olive Oil Dressing350g · 410 kcal · 38 g P Leftover Chicken Breast Salad300g · 410 kcal · 35 g P	300g	410	40	40	10
CollationEdamame Beans180g 2 alternatives Cottage Cheese with Sliced Peach250g · 260 kcal · 28 g P Protein Bar60g · 260 kcal · 22 g P	180g	260	22	18	11
DînerLean Beef Stir Fry with Vegetables400g 2 alternatives Lean Pork Tenderloin with Green Beans400g · 440 kcal · 50 g P Turkey Meatballs with Zucchini Noodles400g · 440 kcal · 48 g P	400g	440	48	22	18
CollationPlain Skyr with Honey220g 2 alternatives Cottage Cheese with Sliced Peach250g · 260 kcal · 28 g P Chocolate Protein Pudding200g · 270 kcal · 32 g P	220g	260	32	29	2
Total		2000	204	124	77

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

Jour 3

2000 kcal · 202 g P

Jour 3
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerProtein Oatmeal with Chia Seeds300g 2 alternatives Keto Smoothie with Spinach, Protein Powder, and MCT Oil350ml · 390 kcal · 28 g P Protein Pancakes with Sugar-Free Syrup300g · 390 kcal · 38 g P	300g	390	32	48	8
CollationHard Boiled Eggs and Cherry Tomatoes200g 2 alternatives Boiled Eggs and Whole Grain Toast150g · 250 kcal · 15 g P Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P	200g	250	18	9	16
DéjeunerPrawn and Avocado Salad350g 2 alternatives Grilled Chicken Salad with Olive Oil Dressing350g · 410 kcal · 38 g P Tuna Salad Lettuce Boats300g · 410 kcal · 38 g P	350g	410	42	16	20
CollationGreek Yogurt with Pumpkin Seeds220g 2 alternatives Chocolate Protein Pudding200g · 270 kcal · 32 g P Greek Yogurt with Cinnamon220g · 270 kcal · 30 g P	220g	270	28	10	13
DînerGrilled Chicken Breast with Asparagus400g 2 alternatives Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P Lean Beef Stir Fry with Vegetables400g · 440 kcal · 48 g P	400g	430	52	15	18
CollationCottage Cheese with Cucumber220g 2 alternatives Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	220g	250	30	12	9
Total		2000	202	110	84

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

Jour 4

2000 kcal · 187 g P

Jour 4
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerOmelet with Mushrooms and Bell Peppers250g 2 alternatives Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	250g	380	30	9	25
CollationRoasted Chickpeas100g 2 alternatives Almonds and Cheddar Cheese Snack70g · 260 kcal · 12 g P Cottage Cheese with Sliced Peach250g · 260 kcal · 28 g P	100g	260	14	35	7
DéjeunerSalmon and Quinoa Bowl350g 2 alternatives Chef Salad (Keto Dressing)250g · 440 kcal · 38 g P Shrimp Salad with Olive Oil and Lemon330g · 440 kcal · 42 g P	350g	440	40	34	16
CollationVanilla Protein Shake300ml 2 alternatives Greek Yogurt Smoothie with Protein Powder350ml · 240 kcal · 35 g P Protein Shake with Water300ml · 240 kcal · 35 g P	300ml	240	35	7	8
DînerTurkey Meatballs with Zucchini Noodles400g 2 alternatives Lean Beef Stir Fry with Vegetables400g · 440 kcal · 48 g P Lean Pork Tenderloin with Green Beans400g · 440 kcal · 50 g P	400g	440	48	22	18
CollationLow-Fat Ricotta with Berries200g 2 alternatives Boiled Eggs and Rice Cakes180g · 240 kcal · 16 g P Cottage Cheese with Pineapple250g · 240 kcal · 28 g P	200g	240	20	18	10
Total		2000	187	125	84

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

Jour 5

2000 kcal · 215 g P

Jour 5
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerSkyr and Granola Parfait280g 2 alternatives Protein Oatmeal with Chia Seeds300g · 390 kcal · 32 g P Protein Pancakes with Sugar-Free Syrup300g · 390 kcal · 38 g P	280g	390	35	45	8
CollationSlices of Turkey Breast and Cheese150g 2 alternatives Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	150g	250	28	3	14
DéjeunerTuna Salad in Lettuce Cups320g 2 alternatives Chicken and Vegetable Skewers300g · 420 kcal · 40 g P Grilled Chicken Salad with Vinaigrette350g · 420 kcal · 42 g P	320g	420	45	13	21
CollationMixed Berries with Cottage Cheese220g 2 alternatives Greek Yogurt and Cucumber220g · 230 kcal · 22 g P Greek Yogurt with Berries200g · 230 kcal · 20 g P	220g	230	25	21	5
DînerLean Pork Tenderloin with Green Beans400g 2 alternatives Lean Beef Stir Fry with Vegetables400g · 440 kcal · 48 g P Turkey Meatballs with Zucchini Noodles400g · 440 kcal · 48 g P	400g	440	50	15	20
CollationChocolate Protein Pudding200g 2 alternatives Greek Yogurt with Cinnamon220g · 270 kcal · 30 g P Greek Yogurt with Pumpkin Seeds220g · 270 kcal · 28 g P	200g	270	32	18	8
Total		2000	215	115	76

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

Jour 6

2000 kcal · 203 g P

Jour 6
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerPoached Eggs on Toast250g 2 alternatives Egg White and Spinach Omelet350g · 380 kcal · 45 g P Greek Yogurt Berry Bowl300g · 380 kcal · 35 g P	250g	380	24	31	18
CollationProtein Shake with Berries300ml 2 alternatives Cottage Cheese with Cucumber220g · 250 kcal · 30 g P Protein Shake with Almond Milk300ml · 250 kcal · 35 g P	300ml	250	35	14	6
DéjeunerChicken and Sweet Potato Salad380g 2 alternatives Shrimp and Quinoa Salad Bowl400g · 430 kcal · 45 g P Tuna Salad on Whole Grain Toast340g · 430 kcal · 42 g P	380g	430	44	41	10
CollationSteamed Edamame170g 2 alternatives Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P Cottage Cheese Bowl220g · 250 kcal · 28 g P	170g	250	22	18	10
DînerWhite Fish Fillet with Roasted Zucchini400g 2 alternatives Baked Cod with Steamed Broccoli400g · 420 kcal · 50 g P Lean Pork Loin with Roasted Brussels Sprouts400g · 420 kcal · 44 g P	400g	420	48	17	18
CollationGreek Yogurt with Cinnamon220g 2 alternatives Chocolate Protein Pudding200g · 270 kcal · 32 g P Greek Yogurt with Pumpkin Seeds220g · 270 kcal · 28 g P	220g	270	30	15	10
Total		2000	203	136	72

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

Jour 7

2000 kcal · 199 g P

Jour 7
Repas	Portion	kcal	Protéines	Glucides	Lipides
Petit-déjeunerSmoothie Bowl with Protein Powder300g 2 alternatives Protein Oatmeal with Chia Seeds300g · 390 kcal · 32 g P Protein Pancakes with Sugar-Free Syrup300g · 390 kcal · 38 g P	300g	390	34	46	8
CollationCottage Cheese with Sliced Peach250g 2 alternatives Plain Skyr with Honey220g · 260 kcal · 32 g P Protein Shake with Water and Banana350ml · 260 kcal · 25 g P	250g	260	28	24	6
DéjeunerShrimp and Brown Rice Salad350g 2 alternatives Chicken and Vegetable Skewers300g · 420 kcal · 40 g P Grilled Chicken Salad with Vinaigrette350g · 420 kcal · 42 g P	350g	420	42	43	9
CollationHard Boiled Eggs and Hummus180g 2 alternatives Boiled Eggs and Whole Grain Toast150g · 250 kcal · 15 g P Boiled egg and turkey slice roll-up150g · 250 kcal · 22 g P	180g	250	18	11	15
DînerGrilled Chicken Thighs with Broccoli380g 2 alternatives Cod Fillet with Steamed Broccoli and Lemon230g · 430 kcal · 45 g P Grilled Chicken Breast with Asparagus400g · 430 kcal · 52 g P	380g	430	45	13	22
CollationSkyr with Almond Flakes200g 2 alternatives Cottage Cheese Bowl220g · 250 kcal · 28 g P Cottage Cheese with Almonds200g · 250 kcal · 28 g P	200g	250	32	10	9
Total		2000	199	147	69

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)

Protéines203.9g

Glucides131.9g

Lipides73.6g

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

Eggs24 units
Chicken Breast1.2 kg
Chicken Thighs400g
Smoked Salmon200g
White Fish Fillet (Cod)800g
Tuna Canned in Water600g
Lean Beef400g
Turkey Breast Slices500g
Prawns / Shrimp500g
Lean Pork Tenderloin400g

Fruits et légumes

Mixed Berries1.0 kg
Spinach400g
Broccoli1.0 kg
Asparagus400g
Zucchini600g
Green Beans400g
Cucumber500g
Cherry Tomatoes300g
Avocado300g
Edamame400g

Produits laitiers

Greek Yogurt1.5 kg
Skyr1.2 kg
Cottage Cheese1.5 kg
Almond Milk1.0 L

Épicerie

Whey Protein Powder500g
Quinoa300g
Brown Rice200g
Rolled Oats300g
Hummus300g
Chia Seeds100g

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 nutrition plan provides 2000 kcal daily with an average daily protein of 204 grams for adults who aim to maintain weight. It fits people who prefer high-protein small meals across the day. This is a middle calorie level that suits many adults with moderate activity. Very active or larger adults might find this energy target too low. The eating pattern relies on five to six small eating occasions daily. Each meal puts protein first and none of them goes above 450 kcal. Many people find smaller, protein-first meals easier when their appetite is low. Day one features Greek Yogurt Berry Bowl alongside Smoked Salmon Rice Cakes and Grilled Chicken and Quinoa Salad.

What a day looks like

Day one continues with Cottage Cheese and Pineapple plus Baked Cod with Steamed Broccoli and Protein Shake with Almond Milk. Other top protein choices include Grilled Chicken Breast with Asparagus and Lean Pork Tenderloin with Green Beans. You can also eat Lean Beef Stir Fry with Vegetables or Turkey Meatballs with Zucchini Noodles over the seven days. The daily protein stays within a range of 187 to 217 grams. The daily energy level stays fixed at 2000 kcal for each of the seven days. You eat six times each day to space your protein intake evenly. This setup works well when you want steady protein distribution without large single meals.

How to use it

Read the shopping list carefully before you buy food for the week. Batch cooking your proteins ahead of time makes daily meal prep much simpler. Swap any protein source with a similar option from the list if needed. Add extra non starchy vegetables to your plate if you feel hungry. Keep your portions close to the planned amounts to maintain the 2000 kcal target. Track your daily protein to ensure you stay inside the target range. Drink plain water throughout the day to stay properly hydrated between eating times. Check the schedule each morning so you know what to prepare next.

Plan your weekly shopping trip carefully to secure all required ingredients.
Cook larger batches of protein items in advance to save time.
Exchange protein items for similar choices when you want variety.
Include extra green vegetables whenever you want more food volume.

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

Get a plan personalized to you

This is a general plan. Mealyno generates a plan personalized to your goals, preferences and schedule.

Start this 2000 kcal High-Protein Small Meals plan free