2,000 Calorie Menu Plan (7 Day)

7 day 2000 calorie menu plan large

The following menu plan is designed for a 2,000 calorie diet. The plan is a full seven day menu.

Day One

Breakfast Mid Afternoon Meal
  • Toasted Oat Bran Bagel
  • 2 Tbsp light cream cheese
  • 1 ½ cups kiwi and cantaloupe
  • 1 cup skim milk  
  • Fat free granola bar
  • 1 cup skim milk  
Mid Morning Meal Dinner
  • 6 halves dried apricots with ¼ cup nuts 
  • Taco Salad with 1 cup lettuce
  • 2.5 oz. lean taco meat
  • ½ cup diced tomatoes
  • ¼ cup onions
  • ¼ cup green peppers
  • small handful baked tortilla chips broken
  • 2 tbsp non-fat sour cream
  • 2 tbsp fat free French dressing 
Lunch Evening Snack

Roast Beef & Swiss Sandwich

  • 3 oz lean roast beef
  • 1 oz low fat Swiss cheese
  • ½ cup grilled green peppers and onions
  • 2 slices rye bread
  • 1 tbsp reduced calorie creamy Italian dressing
  • 1 oz baked potato chips
  • Assorted raw vegetables with ¼ cup fat free Ranch Dressing  
  • ¾ cup low calorie chocolate or vanilla pudding  

Total Calorie Count Day One Approximately 1,929

Day Two

Breakfast Mid Afternoon Meal
  • ½ cup cooked oatmeal
  • 2 tbsp raisins
  • 1 tsp margarine
  • ½ cup skim milk
  • 1 cup orange juice  
  • 1/2 oz. dry roasted almonds
  • ¼ cup pineapple  
Mid Morning Meal Dinner
  • 1/2 banana  

Spinach Lasagna

  • 1 cup lasagna noodles cooked
  • 2/3 cup cooked spinach
  • ½ cup ricotta cheese
  • ½ cup tomato sauce
  • 1 oz. part skim mozzarella cheese
  • 1 small whole wheat dinner roll
  • Small salad with fat free dressing  
Lunch Evening Snack
  • Tuna Sandwich with 2 slices whole wheat bread
  • 3 oz. tuna (packed in water)
  • 2 tsp mayonnaise
  • 1 tbsp diced celery
  • ¼ cup romaine lettuce
  • 2 slices tomato
  • 1 medium pear
  • 1 cup skim milk  
  • 1/2 banana

Total Calorie Count Day Two Approximately 2,065

Day Three

Breakfast Mid Afternoon Meal
  • 1 cup puffed wheat cereal
  • 1 tbsp raisins
  • 1 cup skim milk
  • 1 small banana
  • 1 slice whole wheat toast with 1 tsp margarine and 1 tsp jelly  
  • 1 cup fruit yogurt 
Mid Morning Meal Dinner
  • 1 apple
  • 5 oz. grilled top loin steak
  • ¾ cup mashed potatoes (made with milk and margarine)
  • ½ cup steamed carrots with 1 tsp honey
  • Small whole wheat dinner roll 1 cup skim milk  
Lunch Evening Snack
  • Smoked turkey sandwich with 2 slices whole wheat pita bread
  • ¼ cup romaine lettuce
  • 2 slices tomato
  • 3 oz. smoked turkey breast
  • 1 tbsp reduced fat mayonnaise
  • 1 tsp yellow mustards
  • ½ cup apple slices
  • 1 cup tomato juice  
  • 1 orange

Total Calorie Count Day Three Approx 2,095 

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Day four

Breakfast Mid Afternoon Meal
  • French Toast (use 2 pieces whole wheat bread) and 2 tsp margarine and 2 tbsp syrup)
  • ½ medium grapefruit 1 cup skim milk  
  • 5 whole wheat crackers 1/8 cup Hummus  
Mid Morning Meal Dinner
  • 1/2 cup low fat yogurt
  • Hawaiian pizza 2 slices cheese pizza
  • 1 oz. bacon or ham
  • ¼ cup pineapple
  • 2 tbsp mushrooms
  • 2 tbsp chopped onions
  • 1 cup green salad
  • 3 tsp oil and vinegar dressing
  • 1 cup skim milk  
Lunch Evening Snack
  • Vegetarian chili on baked potato
  • 1 cup kidney beans
  • ½ cup tomato sauce
  • 3 Tbsp chopped onions
  • 1 oz. low fat cheddar cheese
  • 1 tsp vegetable oil
  • 1 medium baked potato
  • ½ cup cantaloupe
  • ¾ cup juice  
  • ½ cup fruit cocktail in juice 

Total Calorie Count Day Four Approximately 2,000 

Day five

Breakfast Mid Afternoon Meal
  • 3 buckwheat pancakes (with 2 tsp margarine and 3 tbsp syrup)
  • ½ cup strawberries
  • ¾ cup honeydew melon
  • ½ cup skim milk  
  • 1 oz. sunflower seeds
  • 1 large banana  
Mid Morning Meal Dinner
  • 1/2 cup low fat yogurt

Vegetable stir-fry

  • 4 oz. firm tofu
  • ¼ cup chopped red and green peppers
  • ½ cup bok choy
  • 2 tbsp vegetable oil
  • 1 cup brown rice  
Lunch Evening Snack
  • Manhattan clam chowder with 3 oz. canned clams (drained)
  • ¾ cup mixed vegetables
  • 1 cup canned tomatoes
  • 10 whole wheat crackers
  • 1 medium orange
  • 1 cup skim milk 
  • 1 cup fruit yogurt  

Total Calorie Count Day Four Approximately 2,035 

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Day six

Breakfast Mid Afternoon Meal
  • 2 slices whole grain bread
  • 1 Tblsp peanut butter
  • 1 cup calcium fortified orange juice
  • 6 ounce low fat fruit yogurt  
  • 1 orange
  • 1 string cheese stick  
Mid Morning Meal Dinner
  • 1 cup skim or soy milk
  • 1 small cinnamon raisin bagel  
  • 3 ounce sirloin steak, trimmed
  • 1 medium, roasted red potato with 1 tsp. olive oil
  • 1 cup cooked carrots
  • Mixed green salad with 1 tbsp Italian dressing  
Lunch Evening Snack
  • 1 fajita (1 medium flour tortilla, ½ cup sautéed vegetables, 3 ounces chicken, ¼ cup salsa)
  • shredded lettuce salad
  • 1 tbsp guacamole
  • ½ cup pinto beans
  • 1½ cups strawberries  
  • 1/2 cup low fat yogurt

Total Calorie Count Day Six Approximately 2, 098  

Day seven

Breakfast Mid Afternoon Meal

Breakfast smoothie

  • 1 cup skim or soy milk
  • 6 ounces low fat vanilla yogurt
  • 1 cup any fruit (blend together; may add ice if desired)  
  • ¼ cup almonds 3 dried dates  
Mid Morning Meal Dinner
  • 3 crisp bread crackers
  • 2 ounces turkey breast slices  

Stir fried vegetables with shrimp

  • 1 ½ cups cabbage
  • Broccoli, squash, etc. sautéed in olive oil
  • 4 ounces shrimp
  • 2/3 cup brown rice
  • Mixed green salad with 1 tbsp sunflower seeds and 1 tbsp oil and vinegar dressing
  • 1 cup sliced mixed fruit  
Lunch Evening Snack
  • Veggie burger with 1 slice cheese (lettuce, tomato, Ketchup)
  • ½ cup spicy black beans
  • 1 kiwi fruit  
  • 1 cup corn bran cereal
  • 1 cup skim or soy milk  

Total Calorie Count Day Seven Approximately 1,981 


Need a Bit of Help?

Don't know where to start? Don't know which type of program to follow to reach your goals? Confused about what you should be eating? Let me help you. I can help you clear away the confusion and provide you with some expert advice on how to get started or what to do next. Just go to this page here and fill out the online form and hit submit. I'll get back to you as soon as I can (I won't collect your email address or spam you) - Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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