Forget conflicting nutrition advice and calorie confusion.
These two meal plans cut through the noise, delivering 2000 calories tailored specifically for active individuals. A meal plan for those who eat meat, a meal plan for those who don’t.
No frills, just results.
Meal Plan
Breakfast (7:00 AM)
Overnight Oats (345-395 calories)
Prepare the night before:
75g rolled oats (150 calories, 5g protein, 1g fat, 25g carbs)
120ml filtered water (0 calories)
1 scoop protein powder (100-150 calories, 20-25g protein, 2-3g fat, 5-10g carbs)
15ml chia seeds (70 calories, 2g protein, 5g fat, 5g carbs)
40g berries (25 calories, 1g protein, 0g fat, 6g carbs)
Total: 345-395 calories, 28-31g protein, 3-6g fat, 36-41g carbs
Lunch (12:30 PM)
Protein Bowl (576 calories)
115g grilled chicken breast (190 calories, 40g protein, 4g fat, 0g carbs)
175g cooked white rice (216 calories, 5g protein, 0.5g fat, 45g carbs)
90g steamed broccoli (50 calories, 5g protein, 0.3g fat, 5g carbs)
15ml olive oil dressing (120 calories, 0g protein, 14g fat, 0g carbs)
Total: 576 calories, 50g protein, 18.8g fat, 50g carbs
Dinner (6:00 PM)
Steak & Veggie Concerto (600 calories)
170g lean sirloin steak (260 calories, 35g protein, 12g fat, 0g carbs)
200g roasted sweet potato (180 calories, 4g protein, 0.4g fat, 40g carbs)
150g roasted green beans (40 calories, 2g protein, 0.2g fat, 8g carbs)
15ml avocado oil (120 calories, 0g protein, 14g fat, 0g carbs)
Total: 600 calories, 41g protein, 26.6g fat, 48g carbs
Snacks (Optional)
Greek yogurt with fruit and granola (150-200 calories)
Protein: 10-15g (from yogurt)
Fat: 5-10g (from yogurt and granola)
Carbs: 20-30g (from yogurt, fruit, and granola)
Hard-boiled egg with avocado slices (150-200 calories)
Protein: 6-8g (from egg)
Fat: 10-15g (from avocado)
Carbs: 2-5g (from avocado)
Trail mix with nuts, seeds, and dried fruit (150-200 calories)
Protein: 5-10g (from nuts and seeds)
Fat: 10-15g (from nuts, seeds, and dried fruit)
Carbs: 15-25g (from dried fruit and some nuts)
Vegan Meal Plan
Breakfast (7:00 AM)
High-Protein Smoothie Bowl: (or Overnight Oats from first meal plan)
1 frozen banana
1 scoop vegan pea protein powder (20-25g protein)
1/2 cup plant-based milk (unsweetened) or filtered water
1/4 cup spinach
1/4 cup berries
Top with hemp seeds, chopped nuts, and a drizzle of nut butter for extra protein and healthy fats.
Total: 350-400 calories, 20-25g protein, 10-15g fat, 45-50g carbs (can vary depending on toppings)
Lunch (12:30 PM)
Lentil & Veggie Power Bowl (550-600 calories)
1 cup cooked lentils (18g protein)
1 cup quinoa (8g protein)
1 cup roasted vegetables (your choice)
1/2 avocado, sliced
1/4 cup salsa or tahini dressing
Total: 550-600 calories, 26-28g protein, 15-20g fat, 70-80g carbs
Dinner (6:00 PM)
Tofu & Veggie Stir-Fry (600 calories)
1 block extra-firm tofu, cubed and marinated in soy sauce and spices
1 cup stir-fry vegetables (broccoli, bell peppers, onions)
1/2 cup cooked brown rice or quinoa
1 tablespoon stir-fry sauce (low-sugar option)
Total: 600 calories, 28-30g protein, 15-20g fat, 60-70g carbs
Vegan Snacks
Fruit and nut butter: 150-200 calories, 5-10g protein, 10-15g fat, 15-25g carbs (varies depending on fruit and nut butter)
Edamame with hummus: 150-200 calories, 8-10g protein, 5-10g fat, 15-20g carbs
Veggie sticks with guacamole: 150-200 calories, 2-4g protein, 10-15g fat, 10-15g carbs
Remember:
Adjust portion sizes as needed to meet your individual needs and goals.
Consult a registered dietitian or nutritionist for personalised advice and adjustments.
This plan provides approximately 2000 calories, 180g protein, 30g saturated fat, and 250g carbs. This is a general guideline, and individual needs may vary. Consult a registered dietitian for personalised recommendations.
Customise & Conquer:
This is your blueprint, not a rigid recipe. Swap ingredients, explore flavours, and listen to your body. Track your macros for precision. Here is a general guide for a meal plan, find what works best for you and your body.
Aiming for 2000 Calories per day:
Protein
10% – 35% of total daily nutrients
200 – 700 calories of protein
0.8 grams per kilogram of body weight
50g – 175g of protein per day
Fat
20% – 35% of total daily nutrients
300 – 600 calories of fats
0.5g – 1g per kilogram of body weight
30g – 60g of fats per day
Carbohydrates
45% – 65% of total daily nutrients
900 – 1300 calories of carbs
2.5g – 3.5g per kilogram of body weight
225g – 325g of carbs per day
The Bottom Line:
This no-nonsense approach to fuel your active lifestyle is straightforward, effective, and delicious. Ditch the confusion, conquer your 2000-calorie quest, and focus on what matters most: results.
Now with all that fuel in the tank, get out there and crush your goals.
If you would like to explore nutrition a bit deeper, click here