2000 Calorie Meal Plan For Weight Loss 

Are you looking for a 2000 calorie meal plan for weight loss that is high in protein and meets all of your nutritional needs? You are in the right place. I am Noah a dietitian and weight loss coach, I designed this 2000 calorie menu and tested it for the first week of my weight loss phase. 

This meal plan includes four meals with the links to recipes, one snack and one night time protein shake. 

Let me know if you tried this meal plan and how you liked it in the comments below. 

Meal Plan Outline:

  • Meal One: Whey protein shake with water
  • Meal Two: English muffin breakfast sandwich (Low-calorie) 
  • Meal Three: One skillet: ground turkey pasta 
  • Meal Four: Fish (tilapia, tuna, shrimp, salmon.) with potatoes, broccoli and asparagus. 
  • Before Bed: Casein Protein and creatine monohydrate with milk. (30 min before bed) 
  • Pre-workout: Greek yogurt, chia seeds and almonds

How to Meal Prep: 

To prepare this meal plan, you must prepare three recipes in advance: the English muffin breakfast sandwich, turkey pasta, and baked potatoes. This leaves you with cooking your protein and vegetables for dinner each night. You can also cook these ahead of time. 

This meal plan is perfect for couples; it is the one my significant other and I used. The only difference between this 2000-calorie meal and her 1400-calorie meal plan for weight loss is the pre-workout snack. This meal plan has a much larger snack. 

Who Is This Meal Plan For?

This meal plan was designed for a 30-40-year-old male who strength-trains 4-5 times per week, works at a desk (stationary most of the time), weighs ~220 pounds, and is looking to lose about 30 pounds. 

Week One Meal Plan: 

Meal One: (120 Calories) 

  • Mix one scoop of whey protein powder with water. 

Meal Two: (360 Calories) 

Meal Three: (374 Calories) 

Meal Four: (320 Calories) 

  • One portion of fish (tilapia, tuna, shrimp, salmon) with one serving (125 grams) of baked potatoes and one portion (75 g) of broccoli or asparagus. 

Before Bed: (200 Calories)

  • Mix one scoop (5 grams) of creatine monohydrate and 1 scoop (32 grams) of casein protein with 1 cup of milk. (30 min before bed) – Casein Protein Shake Recipe

Pre-workout: (518 Calories)

  • One hour before your workout, consume one serving of fruit (Banana), one serving of Greek yogurt, and one serving of almonds. 
  • I would also eat the banana before my workout and save the yogurt and nuts afterward. 


Nutrition: 1998 calories, 192 grams of protein, 212 grams of carbohydrate, 48 grams of fiber, 50 grams of fat, 10 grams of saturated fat, 2400 mg of sodium. 


Overall, this almost 2000-calorie weight-loss meal plan was easy to prepare and tasted great. However, looking back on making, testing, and eating this meal plan for a week, I see that the volume was small. In next week’s meal plan, I will choose higher-volume foods. 

For the next 12 weeks, I will publish one new weight loss and fat loss meal plan. This will include a 1900-2100 calorie meal plan each week. You can find this meal plan and others in the 12-Week Weight Loss Meal Plans For Men. 

Again, if you have any questions, comments, or thoughts, let me know in the comments below. I was considering starting an email challenge for this series. Let me know if that is something you would be interested in. You can join the email list here.

If you are interested in one-on-one coaching, sign up for the waitlist.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.