2,000 Calorie Meal Plan Example

An example of a full day of high-protein eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

Nutrition labels base their % Daily Values on 2,000 calories a day, and it's a common level for many adults. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,017 cal

Carbs207 g

Protein165 g

Fat62 g

Fiber: 34 g

Breakfast

414 cal · 35 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (41 g)	153	5 g	27 g	3 g
Whey protein powder1 scoop (32 g)	113	25 g	2 g	0 g
Banana½ medium (59 g)	53	1 g	13 g	0 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g

Lunch

596 cal · 57 g protein

Food	Calories	Protein	Carbs	Fat
Flour tortilla1 large, 10 in (72 g)	220	6 g	36 g	6 g
Chicken breast, cooked4 oz (113 g)	186	35 g	0 g	4 g
Black beans, cooked½ cup (86 g)	114	8 g	20 g	0 g
Cheddar cheese, reduced-fat1 oz (28 g)	49	7 g	1 g	2 g
Salsa2 tbsp (36 g)	10	1 g	2 g	0 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g

Snack

234 cal · 20 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Walnuts½ oz (14 g)	92	2 g	2 g	9 g

Dinner

635 cal · 41 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5 oz (142 g)	293	31 g	0 g	18 g
Brown rice, cooked1 cup (202 g)	248	6 g	52 g	2 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

138 cal · 13 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the brown rice. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,000 calorie example come from?

Most of it comes from chicken breast (35 g), salmon (31 g) and whey protein powder (25 g), about 55% of the day's 165 g.

How are the calories split in this 2,000 calorie example?

Breakfast has about 414 calories, then lunch 596, the snack 234, dinner 635 and the evening snack 138. Dinner is the biggest meal, at about 31% of the day.

How much fiber does this 2,000 calorie example have?

About 34 g, mostly from black beans and broccoli. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.