Whether you’re looking to lose body fat and maintain muscle, or you’re just looking for a healthy meal plan to maintain your current weight, this 2000 calorie meal plan provides a solid blueprint to get the job done.

It doesn’t matter how much time you spend in the gym or how much cardio you do… if your diet isn’t properly structured, you aren’t going to see any real progress at all.

The meal plan below is based around high quality sources of protein, carbohydrates and fats to provide all of the raw materials needed to optimize your body composition and health.

Before you begin, make sure to check out these important guidelines first…

1) The number of meals you consume each day is a matter of personal preference. Although this plan is based on 6 meals per day, you can combine them into fewer meals if you prefer.

2) Check out the nutritional database on if you want to subtitute in different food items. The calorie content for each food item is listed in the plan below, so swapping foods in and out is fairly simple.

3) If you want to use the meal plan for a workout day, just insert your training session anywhere into the plan where it fits your schedule.

You’ll find your complete 2000 calorie meal plan below…

2000 Calorie Meal Plan

* Number in brackets next to each item represents the calorie total.

Meal #1 (Breakfast)

(140) 2 whole eggs
(51) 3 egg whites
(124) 2/5 cup rolled oats (dry measurement)
(86) 1 large orange
(60) 1/2 large banana

Meal #2 (Snack)

(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(46) 8 large strawberries
(55) 8 almonds

Meal #3 (Lunch)

(140) 3 oz. chicken breast
(170) 1 large pita
(43) 3/4 cup sliced apple
Unlimited vegetables

Meal #4 (Snack)

(55) 1/2 scoop whey protein powder
(91) 8 ounces skim milk
(62) 1/5 cup rolled oats (dry measurement)
(60) 1/2 tbsp. extra virgin olive oil

Meal #5 (Dinner)

(175) 3oz. salmon
(271) 1 1/4 cup rice (cooked)
Unlimited vegetables

Meal #6 (Snack)

(163) 1 cup low-fat cottage cheese
(81) 3 walnuts

Thanks for checking out this 2000 calorie meal plan.

– Sean

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