2,000 kcal Maintenance Week
Balanced free sample meal plan around 2,000 calories. Free sample plan — no signup required.
~2000 kcal/day · Goal: maintenance
Monday · 2001 kcal
- Oatmeal with Banana and Peanut Butter — 399 kcal
- Greek Yogurt with Honey and Mixed Berries — 250 kcal
- Grilled Chicken Breast with Quinoa and Steamed Broccoli — 449 kcal
- Apple and Almonds — 275 kcal
- Salmon with Sweet Potato and Asparagus — 628 kcal
Tuesday · 1999 kcal
- Scrambled Eggs with Whole Wheat Toast and Orange — 399 kcal
- Cottage Cheese with Pineapple — 250 kcal
- Turkey Wrap with Spinach and Avocado — 449 kcal
- Carrots and Hummus — 275 kcal
- Beef Stir-Fry with Brown Rice and Mixed Vegetables — 626 kcal
Wednesday · 1998 kcal
- Smoothie Bowl with Mixed Berries, Spinach, and Chia Seeds — 403 kcal
- Hard-Boiled Eggs and Whole Wheat Crackers — 250 kcal
- Tuna Salad with Mixed Greens and Whole Wheat Bread — 449 kcal
- Trail Mix — 266 kcal
- Chicken Stir Fry with White Rice and Bell Peppers — 630 kcal
Thursday · 2000 kcal
- Whole Wheat Pancakes with Maple Syrup and Strawberries — 403 kcal
- Protein Shake with Banana — 250 kcal
- Shrimp Salad with Avocado and Brown Rice — 449 kcal
- Greek Yogurt and Granola — 275 kcal
- Pasta with Turkey Meatballs and Marinara Sauce — 623 kcal
Friday · 1998 kcal
- Bagel with Cream Cheese and Smoked Salmon — 399 kcal
- Mixed Nuts and Raisins — 250 kcal
- Chicken Caesar Salad with Whole Wheat Croutons — 449 kcal
- Banana and Peanut Butter — 275 kcal
- Beef Chili with Kidney Beans and Brown Rice — 625 kcal
Saturday · 2000 kcal
- French Toast with Blueberries and Maple Syrup — 403 kcal
- String Cheese and Grapes — 250 kcal
- Grilled Chicken Sandwich with Lettuce and Tomato — 449 kcal
- Oatmeal Energy Balls — 275 kcal
- Baked Cod with Mashed Potatoes and Green Beans — 623 kcal
Sunday · 2001 kcal
- Egg and Vegetable Omelette with Whole Wheat Toast — 403 kcal
- Peanut Butter Banana Toast — 250 kcal
- Grilled Turkey Burger with Sweet Potato Fries — 449 kcal
- Low-fat Cheese and Apple Slices — 275 kcal
- Pasta Primavera with Chicken — 624 kcal
Build grocery list for this plan
More free tools
Educational only — not medical advice. FreeNutri is free and supported by ads.