2,000-Calorie High-Protein Meal Plan: 7 Days + Grocery List
In short: this 2,000-calorie high-protein meal plan gives you 7 days of breakfast, lunch and dinner plus 1 snack a day, averaging 1995 kcal, 162 g protein, 178 g carbs and 62 g fat per day. Every meal carries 30 g+ protein from lean meat, fish, eggs, dairy or legumes.
- Calories
- 1995
- Protein
- 162 g
- Carbs
- 178 g
- Fat
- 62 g
Who it's for: People building muscle, staying full on fewer calories, or simply tired of being hungry by 11am.
Your 7-day menu
Monday
1982 kcal · P 171 g · C 185 g · F 51 g
BreakfastGreek yoghurt bowl with berries & oats504 kcal · 41 g protein5 min · portion ×1.2
- 360 g (12.7 oz) Greek yoghurt (0–2%)
- 48 g (1.7 oz) Rolled oats
- 120 g (4.2 oz) Mixed berries
- 12 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
LunchTuna & white bean salad576 kcal · 50 g protein10 min · portion ×1.2
- 144 g (5.1 oz) Canned tuna (drained)
- 180 g (6.3 oz) Cannellini beans (drained)
- 144 g (5.1 oz) Cherry tomatoes
- 36 g (1.3 oz) Red onion
- 12 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
DinnerChicken chilli with black beans672 kcal · 54 g protein30 min · portion ×1.2
- 180 g (6.3 oz) Chicken mince
- 144 g (5.1 oz) Black beans (drained)
- 240 g (8.5 oz) Chopped tomatoes
- 0.5 Onion
- 60 g (2.1 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
SnackProtein shake & apple230 kcal · 26 g protein2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Tuesday
1980 kcal · P 149 g · C 154 g · F 81 g
BreakfastSpinach & feta egg scramble on toast518 kcal · 37 g protein10 min · portion ×1.15
- 3.5 Eggs
- 115 ml (3.9 fl oz) Egg whites
- 69 g (2.4 oz) Baby spinach
- 35 g (1.2 oz) Feta
- 69 g (2.4 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
LunchTurkey & hummus wholegrain wrap575 kcal · 46 g protein5 min · portion ×1.15
- 138 g (4.9 oz) Sliced turkey breast
- 1 Wholegrain tortilla
- 46 g (1.6 oz) Hummus
- 57 g (2.0 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
DinnerLemon salmon, potatoes & green beans667 kcal · 46 g protein25 min · portion ×1.15
- 173 g (6.1 oz) Salmon fillet
- 230 g (8.1 oz) Baby potatoes
- 173 g (6.1 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
SnackSkyr with almonds220 kcal · 20 g protein2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Wednesday
2035 kcal · P 166 g · C 197 g · F 55 g
BreakfastCottage cheese protein pancakes494 kcal · 40 g protein15 min · portion ×1.15
- 230 g (8.1 oz) Cottage cheese
- 2.5 Eggs
- 57 g (2.0 oz) Rolled oats
- 1 Banana
Blend everything, cook small pancakes 2 min per side.
LunchChicken, quinoa & roasted veg bowl621 kcal · 52 g protein25 min · portion ×1.15
- 173 g (6.1 oz) Chicken breast
- 69 g (2.4 oz) Quinoa (dry)
- 1 Bell pepper
- 173 g (6.1 oz) Courgette
- 12 ml (0.4 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
DinnerBeef & broccoli stir-fry with rice690 kcal · 48 g protein20 min · portion ×1.15
- 173 g (6.1 oz) Lean beef strips
- 230 g (8.1 oz) Broccoli
- 81 g (2.9 oz) Basmati rice (dry)
- 17 ml (0.6 fl oz) Soy sauce
- 2.5 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Thursday
1972 kcal · P 165 g · C 172 g · F 58 g
- BreakfastGreek yoghurt bowl with berries & oats504 kcal · 41 g protein
5 min · portion ×1.2
- 360 g (12.7 oz) Greek yoghurt (0–2%)
- 48 g (1.7 oz) Rolled oats
- 120 g (4.2 oz) Mixed berries
- 12 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad576 kcal · 50 g protein
10 min · portion ×1.2
- 144 g (5.1 oz) Canned tuna (drained)
- 180 g (6.3 oz) Cannellini beans (drained)
- 144 g (5.1 oz) Cherry tomatoes
- 36 g (1.3 oz) Red onion
- 12 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans672 kcal · 54 g protein
30 min · portion ×1.2
- 180 g (6.3 oz) Chicken mince
- 144 g (5.1 oz) Black beans (drained)
- 240 g (8.5 oz) Chopped tomatoes
- 0.5 Onion
- 60 g (2.1 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Friday
1990 kcal · P 155 g · C 167 g · F 74 g
- BreakfastSpinach & feta egg scramble on toast518 kcal · 37 g protein
10 min · portion ×1.15
- 3.5 Eggs
- 115 ml (3.9 fl oz) Egg whites
- 69 g (2.4 oz) Baby spinach
- 35 g (1.2 oz) Feta
- 69 g (2.4 oz) Wholegrain bread
Wilt spinach, add beaten eggs and whites, fold in feta, serve on toast.
- LunchTurkey & hummus wholegrain wrap575 kcal · 46 g protein
5 min · portion ×1.15
- 138 g (4.9 oz) Sliced turkey breast
- 1 Wholegrain tortilla
- 46 g (1.6 oz) Hummus
- 57 g (2.0 oz) Mixed salad leaves
Spread hummus, layer turkey and leaves, roll tightly.
- DinnerLemon salmon, potatoes & green beans667 kcal · 46 g protein
25 min · portion ×1.15
- 173 g (6.1 oz) Salmon fillet
- 230 g (8.1 oz) Baby potatoes
- 173 g (6.1 oz) Green beans
- 0.5 Lemon
Roast potatoes 15 min, add salmon and beans for 12 min more at 200 °C / 400 °F.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Saturday
2025 kcal · P 160 g · C 184 g · F 62 g
- BreakfastCottage cheese protein pancakes494 kcal · 40 g protein
15 min · portion ×1.15
- 230 g (8.1 oz) Cottage cheese
- 2.5 Eggs
- 57 g (2.0 oz) Rolled oats
- 1 Banana
Blend everything, cook small pancakes 2 min per side.
- LunchChicken, quinoa & roasted veg bowl621 kcal · 52 g protein
25 min · portion ×1.15
- 173 g (6.1 oz) Chicken breast
- 69 g (2.4 oz) Quinoa (dry)
- 1 Bell pepper
- 173 g (6.1 oz) Courgette
- 12 ml (0.4 fl oz) Olive oil
Roast chopped veg and chicken at 200 °C / 400 °F for 20 min; serve over cooked quinoa.
- DinnerBeef & broccoli stir-fry with rice690 kcal · 48 g protein
20 min · portion ×1.15
- 173 g (6.1 oz) Lean beef strips
- 230 g (8.1 oz) Broccoli
- 81 g (2.9 oz) Basmati rice (dry)
- 17 ml (0.6 fl oz) Soy sauce
- 2.5 Garlic
Sear beef, add broccoli, garlic and soy; serve with rice.
- SnackSkyr with almonds220 kcal · 20 g protein
2 min
- 170 g (6.0 oz) Skyr / quark
- 15 g (0.5 oz) Almonds
Top skyr with almonds.
Sunday
1982 kcal · P 171 g · C 185 g · F 51 g
- BreakfastGreek yoghurt bowl with berries & oats504 kcal · 41 g protein
5 min · portion ×1.2
- 360 g (12.7 oz) Greek yoghurt (0–2%)
- 48 g (1.7 oz) Rolled oats
- 120 g (4.2 oz) Mixed berries
- 12 g (0.4 oz) Honey
Layer yoghurt, oats and berries; drizzle with honey.
- LunchTuna & white bean salad576 kcal · 50 g protein
10 min · portion ×1.2
- 144 g (5.1 oz) Canned tuna (drained)
- 180 g (6.3 oz) Cannellini beans (drained)
- 144 g (5.1 oz) Cherry tomatoes
- 36 g (1.3 oz) Red onion
- 12 ml (0.4 fl oz) Olive oil
Toss everything with lemon, salt and pepper.
- DinnerChicken chilli with black beans672 kcal · 54 g protein
30 min · portion ×1.2
- 180 g (6.3 oz) Chicken mince
- 144 g (5.1 oz) Black beans (drained)
- 240 g (8.5 oz) Chopped tomatoes
- 0.5 Onion
- 60 g (2.1 oz) Brown rice (dry)
Brown mince and onion, add beans, tomatoes and spices, simmer 20 min; serve with rice.
- SnackProtein shake & apple230 kcal · 26 g protein
2 min
- 30 g (1.1 oz) Whey or plant protein powder
- 1 Apple
Shake powder with water; eat with an apple.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Almonds50 g (1.8 oz)
- Apple4
- Baby potatoes460 g (1.0 lb)
- Baby spinach140 g (4.9 oz)
- Banana3
- Basmati rice (dry)160 g (5.6 oz)
- Bell pepper3
- Black beans (drained)430 g (15.2 oz)
- Broccoli460 g (1.0 lb)
- Brown rice (dry)180 g (6.3 oz)
- Canned tuna (drained)430 g (15.2 oz)
- Cannellini beans (drained)540 g (1.2 lb)
- Cherry tomatoes430 g (15.2 oz)
- Chicken breast350 g (12.3 oz)
- Chicken mince540 g (1.2 lb)
- Chopped tomatoes720 g (1.6 lb)
- Cottage cheese460 g (1.0 lb)
- Courgette350 g (12.3 oz)
- Egg whites230 ml (7.8 fl oz)
- Eggs12
- Feta70 g (2.5 oz)
- Garlic5
- Greek yoghurt (0–2%)1.08 kg (2.4 lb)
- Green beans350 g (12.3 oz)
- Honey40 g (1.4 oz)
- Hummus90 g (3.2 oz)
- Lean beef strips350 g (12.3 oz)
- Lemon2
- Mixed berries360 g (12.7 oz)
- Mixed salad leaves110 g (3.9 oz)
- Olive oil60 ml (2.0 fl oz)
- Onion2
- Quinoa (dry)140 g (4.9 oz)
- Red onion110 g (3.9 oz)
- Rolled oats260 g (9.2 oz)
- Salmon fillet350 g (12.3 oz)
- Skyr / quark510 g (1.1 lb)
- Sliced turkey breast280 g (9.9 oz)
- Soy sauce30 ml (1.0 fl oz)
- Whey or plant protein powder120 g (4.2 oz)
- Wholegrain bread140 g (4.9 oz)
- Wholegrain tortilla3
Tips for a high-protein week
- Cook one big tray of chicken and one pot of grains on Sunday — they cover four lunches.
- Greek yoghurt and cottage cheese are the cheapest fast protein in most supermarkets.
- Spread protein across the day rather than loading it all at dinner.
Common questions
Is 2,000 calories right for me?
Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.
Can I swap meals between days?
Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.
How are the numbers worked out?
Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.