2,000 Calorie Menu Plan

2000 calorie menu plan large

The following menu plan is designed for a 2,000 calorie diet. The plan is a full two day menu divided into menu A and B complete with cooking insturctions.

Menu Plan A

Breakfast Mid Afternoon Meal

Veggie Omelet

  • 1 large egg
  • 3 large egg whites
  • 1 tablespoon sliced onions
  • 1 tablespoon sliced green peppers
  • 3 mushrooms (sliced and diced)
  • 1 slice rye bread
  • 1 grapefruit
  • 1 cup coffee
  • 1 teaspoon sugar
  • 1/3 cup fat free milk  

Cottage Cheese and Peaches

  • ½ ounce seedless raw sunflower (unsalted)
  • 4 ounces fat free cottage cheese
  • 1 ¼ cup canned peaches (packed in water)  
Mid Morning Meal Dinner

Apple and Cheese

  • 1 medium apple
  • 5 one inch cubed low fat cheddar cheese
  • 30 seedless grapes  

Pork Chops and Potato

  • 3 ounces cooked boneless pork chop
  • 1 cup mashed potatoes 1
  • ounce fat free milk
  • 2/3 cup green beans  
Lunch Evening Snack

Grilled Turkey Salad

  • 2 ounces grilled chicken breast (cut into chunks)
  • 1 cup romaine salad (cut into chunks)
  • 1 tomato
  • 1 small green pepper
  • 1 medium carrot
  • 3 tablespoons fat free salad dressing? (Italian)
  • 1 tablespoon grated parmesan cheese (low fat)  

Cantaloupe Snack

  • 4 ounces cantaloupe (sliced into chunks)
  • 1 cup fat free milk
  • ¾ cup vanilla ice cream  

Cooking Instructions:

Veggie Omelette

Sauté onions, peppers and mushrooms until cooked (about 5 minutes). Set aside. Heat a medium sized pan over medium heat. Mix egg and egg whites together well. Add vegetables to the mixture and add to the pan. Cook until all egg has been cooked through (try covering the mixture for 3 minutes). Fold the mixture over and serve with toasted try bread and grapefruit.

Grilled Turkey Salad

Cut chicken into chunks and cook in a pan. Mix all vegetables and salad dressing together. Add chicken and mix well. Top with salad dressing.

Pork Chops and Potato

Cook potatoes until cooked through. In the meantime, cook pork chops until cooked through. Steam beans. Mash the potatoes and mix in milk. Make sure to mix the milk well with potatoes – if you can use an egg beater, great. Serve with pork chops and steamed beans.

Menu Plan B

Breakfast Mid Afternoon Meal

Scrambled Eggs

  • 1 egg (organic)
  • 3 large egg whites
  • 2 slices whole wheat bread
  • 1 tomato, sliced
  • 1 tablespoon of diced onion
  • 2 tablespoons of sliced red pepper
  • 1 teaspoon olive oil  

Peanut Butter Snack

  • 2 tablespoons reduced fat peanut butter (smooth and unsalted)
  • 2 celery stalks
  • 8 ounces fat free yogurt
  • ½ ounce toasted plain wheat germ
  • 1 ounce raisins
Mid Morning Meal Dinner

Cottage Cheese and Blueberries

  • 3/4 cup 1% cottage cheese
  • ¼ cup fresh blueberries
  • 1 tablespoon sliced almonds (unsalted and raw)  

Chicken and potatoes

  • 3 ounces boneless chicken breast (roasted, boiled or grilled)
  • ½ cup frozen mixed veggies (steamed, drained with no salt)
  • 1 baked potato unsalted (or sweet potato)
  • ½ cup strawberries  
Lunch Evening Snack

Tuna Salad

  • 1 cup romaine lettuce (sliced into small chunks)
  • 1 tomato (diced into small chunks)
  • 1 small green pepper (diced into small chunks)
  • 1 medium carrot (cut into quarter inch slices)
  • 3 ounces white, water packed tuna (drained)
  • 1 tablespoon light Italian salad dressing
  • 1 orange (peeled and sectioned)  

Cantaloupe Snack

  • 4 ounces cantaloupe (sliced into chunks)
  • 1 cup fat free milk
  • ¾ cup vanilla ice cream  

Cooking Instructions:

Scrambled Eggs

Sauté onion and red pepper until cooked through. Set aside. Heat a medium sized pan. Mix egg and egg whites together in a bowl. Add onion and red pepper to the mixture. Scramble the mixture until egg is fluffy with no visible fluids. Toast bread and add egg mixture topped with tomato.

Tuna Salad

Mix all ingredients together except the orange. Once all ingredients have been mixed, top with orange and eat.

Chicken and Potato

Cook the chicken breast (feel free to add spices that contain no sodium). Bake potato in oven until cooked through (set stove for 400 degrees) about 30 to 40 minutes. Have strawberries for dessert.

To view this menu in pdf please click here 

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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