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 

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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