Whether you’re trying to lose weight or simply eat healthier, meal planning can be a helpful tool to keep you on track. Research shows that planning meals ahead leads to better outcomes, including eating a wider variety of healthy foods.
If you are new to meal planning and don’t know where to begin, one of the first things you should do is determine how many calories you need. The USDA’s calculator uses factors like your height, weight, and activity level to find the value that would best meet your body’s needs. From there, you can plan out your meals and snacks based on this target.
Many people require 2,000 calories per day to maintain a healthy weight and have enough energy to get through the day, without battling hunger pangs. That’s why you’ll find a weeklong, 2,000-calorie meal plan in the slides ahead. While meal planning is relatively simple to do on your own, a sample plan can help eliminate the guesswork, and sometimes that’s just what you need to get started.
Each day of this plan includes three meals and two snacks, containing a total of about 2,000 calories, along with a nice balance of macro- and micronutrients. The menu is also filled with a variety of foods and flavors, so you’ll always have something fun (and nutritious) to look forward to!
Well Plated by Erin
2,000-Calorie Meal Plan: Day 1
Breakfast
Snack
Lunch
Snack
- 1 apple: 95 calories
- 1 tablespoon almond butter: 100 calories
- Sprinkle of cinnamon
Dinner
- Baked chicken parmesan: 385 calories
- 1/2 cup cooked pasta with 1/4 cup marinara sauce: 150 calories
- 1 cup roasted broccoli and 1 teaspoon olive oil: 80 calories
- 1 frozen fudge bar: 120 calories
Total Calories: 1,963
Pinch of Yum
2,000-Calorie Meal Plan: Day 2
Breakfast
Snack
- 1/2 cup roasted chickpeas: 135 calories
- 6 olives: 25 calories
- 1/2 cup sliced cucumbers: 10 calories
- 8 walnut halves: 185 calories
Lunch
Snack
- 1 peach: 60 calories
- 10 almonds: 70 calories
Dinner
Total Calories: 2,006
Food Faith Fitness
2,000-Calorie Meal Plan: Day 3
Breakfast
Snack
Lunch
- Chicken pesto sandwich: 622 calories
- Side salad with 1 cup mixed greens, 1/4 cup shredded carrots, 2 teaspoons olive oil, and 2 teaspoons vinegar: 120 calories
Snack
- 1 pear: 60 calories
- 8 walnut halves: 185 calories
Dinner
Total Calories: 1,988
Food Faith Fitness
2,000-Calorie Meal Plan: Day 4
Breakfast
- Peach green smoothie: 300 calories
- 1 slice whole-grain toast, topped with 1 tablespoon cottage cheese: 90 calories
Snack
- 1 string-cheese stick: 80 calories
- 2 mandarin oranges: 90 calories
Lunch
Snack
- Low-sugar protein bar: 150 calories
- 10 almonds: 100 calories
Dinner
Total Calories: 1,916
Foxes Love Lemons / Lori Yates
2,000-Calorie Meal Plan: Day 5
Breakfast
Snack
- 8 walnut halves: 185 calories
- 1 cup berries: 85 calories
Lunch
- Chicken tortilla soup: 249 calories
- 1 apple: 60 calories
- 1/4 avocado, sliced: 80 calories
- 4 whole-grain crackers: 80 calories
Snack
Dinner
Total Calories: 1,968
Pinch of Yum
2,000-Calorie Meal Plan: Day 6
Breakfast
Snack
Lunch
Snack
- 2 tablespoons hummus: 50 calories
- 1/2 cup sliced carrots and cucumbers: 20 calories
- 6 whole-grain crackers: 100 calories
- 8 olives: 30 calories
Dinner
Total Calories: 1,985
Cookie and Kate
2,000-Calorie Meal Plan: Day 7
Breakfast
Snack
- 1 apple: 60 calories
- 1 ounce cheese cubes: 120 calories
Lunch
Snack
- 2 tablespoons hummus: 50 calories
- 1/2 cup carrots and celery sticks: 20 calories
- 10 almonds: 100 calories
Dinner
- Ultimate veggie pizza (1/8 of pizza): 440 calories
- Side salad with 1 cup mixed greens, 1/4 cup shredded carrots, 2 teaspoons olive oil, and 2 teaspoons vinegar: 120 calories
- 1 ounce dark chocolate: 30 calories
Total Calories: 1,988
