2000 Calorie High Protein Meal Plan

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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2000 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

Day 1

Calories
2038
Protein
161.5 g
Fat
44.5 g
Carbohydrates
262.2 g

Breakfast: 188 Cal

Show Instructions...
  • Enjoy
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Main: 431 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 495 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Snack: 423 Cal

Show Instructions...
  • Spread peanut butter onto cracker with a butterknife and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Snack: 501 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Day 2

Calories
2006
Protein
155.7 g
Fat
49.6 g
Carbohydrates
250.8 g

Breakfast: 295 Cal

Ingredients
Show Instructions...
  • Put Cheerios in a bowl add milk.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Main: 446 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 485 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Snack: 329 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients

Snack: 451 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Day 3

Calories
2019
Protein
165.4 g
Fat
50.2 g
Carbohydrates
235.3 g

Breakfast: 441 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
Show Instructions...
  • Place a non-stick frying pan on stovetop and set to medium heat.
  • Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.

Main: 437 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 470 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Snack: 461 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Enjoy
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 210 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 4

Calories
1970
Protein
154.5 g
Fat
49.5 g
Carbohydrates
242.5 g

Breakfast: 294 Cal

Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Main: 468 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Ingredients
Show Instructions...
  • Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
  • Add one tsp of butter and let cook for one minute or until beans are cripsy.
  • Add salt and pepper for taste.
Ingredients
Show Instructions...
  • Add asparagus to a large pot of boiling salted water.
  • Cook for one to four minutes or until asparagus is bright green.

Main: 691 Cal

Ingredients
Show Instructions...
  • Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  • Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  • Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  • Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  • Remove from oven and let stand for 10 minutes.
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Ingredients

Snack: 267 Cal

Show Instructions...
  • Dip crackers into hummus and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 250 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
Show Instructions...
  • Wash berries and enjoy.
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Day 5

Calories
1956
Protein
163.5 g
Fat
43.6 g
Carbohydrates
237.2 g

Breakfast: 361 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients
Show Instructions...
  • Remove stems, wash and enjoy.

Main: 710 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 350 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Ingredients
Show Instructions...
  • Wash before eating.

Snack: 501 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Snack: 34 Cal

Ingredients

Day 6

Calories
1953
Protein
155.6 g
Fat
49.4 g
Carbohydrates
231.7 g

Breakfast: 344 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Main: 435 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Show Instructions...
  • Wash, slice or chop and enjoy.
Ingredients
Show Instructions...
  • Wash before eating.

Main: 446 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.

Snack: 220 Cal

Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
Show Instructions...
  • Wash with warm water before eating

Snack: 508 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Show Instructions...
  • Dip crackers into hummus and enjoy.

Day 7

Calories
2034
Protein
154.7 g
Fat
50 g
Carbohydrates
256.7 g

Breakfast: 224 Cal

Show Instructions...
  • Enjoy
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Show Instructions...
  • Peel or slice to enjoy.
Ingredients
Show Instructions...
  • Wash berries and enjoy.

Main: 512 Cal

Ingredients
Show Instructions...
  • Preheat oven to 400 degrees fahrenheit
  • Season porkchop to personal preference
  • Place in dish and cook for twenty minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Show Instructions...
  • Add carrots into large pot of boiling salted water.
  • Cook carrots for ten minutes or until tender.
Ingredients

Main: 401 Cal

Show Instructions...
  • Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
  • Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Ingredients
Show Instructions...
  • Wash, slice or chop and enjoy.

Snack: 493 Cal

Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))
Show Instructions...
  • Slice kiwi in half, and scoop out the inside of the kiwi.
  • Alternatively, peel skin of the kiwi off and enjoy.
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Snack: 404 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Show Instructions...
  • Add to salads, granola, smoothies, or toast.
Ingredients
Show Instructions...
  • Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Grocery List

Dairy and Egg Products

Fats and Oils

Soups, Sauces, and Gravies

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Beverages

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (15.35 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Cereal Grains and Pasta

Breakfast Cereals

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