TempoLife

TempoLife › Features › Free weekly meal plans › 2000-kcal

2000-calorie meal plan

A seven-day plan at 2000 kcal, the round number used as the reference intake on nutrition labels. For a large share of adults it is close to a maintenance day, which makes it a useful baseline to adjust up or down from.

This is a template, not a prescription. It is generated to hit a round calorie target from a fixed recipe bank; it cannot see your energy needs, allergies, budget or any medical condition. Check it against your own target and adapt it — or ask a registered dietitian for a plan built for you.

2 000 kcaldaily target
1 985 kcalweek average
≈ 128 g/dayprotein
4meals a day

ReferenceFour meals a day

The 2000 kcal figure is a labelling convention, not your requirement. Taller, younger and more active people generally need more; the plan is a starting template you then tune.

The week at a glance

Seven days at a 2 000 kcal target. The day total shows the real figure and its gap from the target — portions are scaled to approach 2 000 kcal, not forced onto it.
DayBreakfastLunchDinnerSnackDay total
Day 1Chia pudding with berries
490 kcal · 14 g protein		Turkey mince pasta
588 kcal · 41 g protein		Oven chicken with vegetables
686 kcal · 57 g protein		Yogurt with honey
235 kcal · 17 g protein		1 999 kcal
129 g protein · −1 vs target
Day 2Chickpea pancake with tomato and herbs
490 kcal · 22 g protein		Greek chicken salad
588 kcal · 47 g protein		Oven salmon with broccoli
686 kcal · 49 g protein		Cucumber with cottage cheese
235 kcal · 22 g protein		1 999 kcal
140 g protein · −1 vs target
Day 3Buckwheat porridge with kefir and berries
490 kcal · 20 g protein		Chicken with rice and broccoli
588 kcal · 48 g protein		Beef steak with potatoes
686 kcal · 45 g protein		Bowl of berries
140 kcal · 2 g protein		1 904 kcal
115 g protein · −96 vs target
Day 4Turkey and eggs with pepper
490 kcal · 40 g protein		Turkey wrap with salad
588 kcal · 43 g protein		Skillet cod with vegetables
686 kcal · 54 g protein		Rice cake with honey
235 kcal · 3 g protein		1 999 kcal
140 g protein · −1 vs target
Day 5Millet porridge with banana
490 kcal · 13 g protein		Tuna salad
588 kcal · 50 g protein		Baked turkey with pepper
686 kcal · 56 g protein		Skyr with berries
235 kcal · 24 g protein		1 999 kcal
143 g protein · −1 vs target
Day 6Egg muffins with pepper
490 kcal · 34 g protein		Lentil and carrot soup
588 kcal · 29 g protein		Tofu stir-fry with vegetables
686 kcal · 34 g protein		Apple with peanut butter
235 kcal · 6 g protein		1 999 kcal
103 g protein · −1 vs target
Day 7Berry yogurt smoothie
490 kcal · 30 g protein		Beef stir-fry with rice
588 kcal · 41 g protein		Lentil stew
686 kcal · 34 g protein		Rice cakes with cottage cheese
235 kcal · 19 g protein		1 999 kcal
124 g protein · −1 vs target

Across the week this plan averages 1 985 kcal and 128 g of protein a day against its 2 000 kcal target. The day-to-day variation you can see in the table is normal and, for most goals, harmless: what matters is the average over a week, not whether any single day landed on the number.

Every recipe, written out

Each recipe appears once below with the portion this plan uses. A recipe that recurs during the week uses the same portion each time, so these are the amounts to cook.

Breakfast

🥥 Chia pudding with berries

490 kcal · 14 g protein · 40 g carbs · 29 g fat · no-cook · 5 min

You need: chia seeds, 43 g; oat drink, 260 g; berries, 115 g; honey, 12 g.

  1. 1. Stir chia and oat drink in a jar.
  2. 2. Wait 5 min, stir again — or it clumps.
  3. 3. Fridge at least 20 min (better overnight).
  4. 4. Berries and honey on top. Ready when a spoon stands up.

Tip: Too thick? Add 2 tbsp drink.

🥞 Chickpea pancake with tomato and herbs

490 kcal · 22 g protein · 57 g carbs · 14 g fat · pan · 16 min

You need: chickpea flour, 84 g; water, 143 g; tomato, 96 g; olive oil, 10 g; herbs, 6 g; salt and pepper, 5 g.

  1. 1. Mix flour, water and salt to a lump-free batter. Rest 5 min.
  2. 2. Medium pan, oil. Pour a even round.
  3. 3. Cook 3–4 min until edges are dry and the base is gold. Flip.
  4. 4. Second side 2 min. Plate, tomato and herbs on top.

Tip: Batter should be like thick cream.

🥣 Buckwheat porridge with kefir and berries

490 kcal · 20 g protein · 78 g carbs · 8 g fat · pot · 15 min

You need: buckwheat, 88 g; water, 277 g; kefir, 189 g; berries, 101 g.

  1. 1. Rinse the buckwheat.
  2. 2. Simmer covered 8–10 min until the grain is soft and the water is gone.
  3. 3. Bowl it, pour kefir over.
  4. 4. Berries on top. Eat warm.

Tip: You can swap kefir for skyr.

🦃 Turkey and eggs with pepper

490 kcal · 40 g protein · 19 g carbs · 26 g fat · pan · 16 min

You need: turkey, 107 g; eggs, 128 g; bell pepper, 75 g; olive oil, 9 g; salt and pepper, 5 g.

  1. 1. Cut turkey into strips.
  2. 2. Medium-high pan, oil. Fry meat 4 min until the surface is light brown.
  3. 3. Add pepper 2 min.
  4. 4. Crack eggs in. Stir 2 min until the egg is set but still moist.

Tip: Do not cook the egg dry.

🌾 Millet porridge with banana

490 kcal · 13 g protein · 90 g carbs · 6 g fat · pot · 17 min

You need: gluten-free oats, 90 g; water, 361 g; banana, 155 g; honey, 13 g; cinnamon, 5 g.

  1. 1. If you have millet use 70 g; otherwise gluten-free oats.
  2. 2. Simmer 10–12 min, stir, until thick.
  3. 3. Off the heat. Slice banana in.
  4. 4. Honey and cinnamon. Eat warm.

Tip: Rinse millet first or it tastes bitter.

🧁 Egg muffins with pepper

490 kcal · 34 g protein · 7 g carbs · 34 g fat · oven · 28 min

You need: eggs, 221 g; bell pepper, 98 g; onion, 37 g; olive oil, 6 g; salt and pepper, 5 g.

  1. 1. Oven 180 °C. Grease 4 muffin cups.
  2. 2. Chop the veg, divide into the cups.
  3. 3. Beat eggs with salt, pour over.
  4. 4. Bake 16–18 min until the centre does not jiggle wet.

Tip: Keep 2 days in the fridge once cool.

🥤 Berry yogurt smoothie

490 kcal · 30 g protein · 60 g carbs · 13 g fat · blend · 5 min

You need: Greek yogurt, 251 g; berries, 151 g; banana, 101 g; rolled oats, 25 g; honey, 10 g.

  1. 1. Put everything in the blender.
  2. 2. Blend 30–40 s until no lumps.
  3. 3. If too thick, 2 tbsp water.
  4. 4. Drink now — berries darken.

Tip: Frozen berries make it thicker.

Lunch

🍝 Turkey mince pasta

588 kcal · 41 g protein · 59 g carbs · 18 g fat · pot · 24 min

You need: turkey mince, 152 g; wholegrain pasta, 81 g; tomato sauce, 142 g; onion, 51 g; olive oil, 6 g; garlic, 5 g.

  1. 1. Boil pasta in salted water, drain.
  2. 2. Fry mince in oil 5 min, break it up, until grey-brown.
  3. 3. Onion and garlic 2 min. Sauce 3 min.
  4. 4. Pasta in, toss. Serve hot.

Tip: The mince should brown, not stew in liquid.

🫒 Greek chicken salad

588 kcal · 47 g protein · 24 g carbs · 31 g fat · pan · 20 min

You need: chicken breast, 176 g; tomato, 118 g; cucumber, 94 g; cheese, 35 g; olive oil, 12 g; lemon, 12 g.

  1. 1. Fry chicken 6 min until gold, slice.
  2. 2. Slice tomato and cucumber.
  3. 3. Bowl: veg, chicken, cheese cubes.
  4. 4. Oil and lemon, toss lightly.

Tip: Cottage cheese works if you have no feta.

🍗 Chicken with rice and broccoli

588 kcal · 48 g protein · 55 g carbs · 15 g fat · pan · 28 min

You need: chicken breast, 168 g; rice, 74 g; broccoli, 158 g; olive oil, 8 g; garlic, 5 g; salt and pepper, 5 g.

  1. 1. Boil rice in salted water 12 min, drain. Broccoli 4 min in the same water — it should stay crisp.
  2. 2. Cut chicken into 1.5 cm pieces, pat dry.
  3. 3. Medium-high pan, oil. Chicken 5–6 min without much stirring, until gold outside and white inside.
  4. 4. Add crushed garlic 30 s. Plate rice, broccoli, chicken.

Tip: Chicken is done when the juices run clear, not pink.

🌯 Turkey wrap with salad

588 kcal · 43 g protein · 50 g carbs · 20 g fat · pan · 16 min

You need: turkey, 158 g; wholegrain wrap, 79 g; lettuce, 45 g; tomato, 68 g; Greek yogurt, 45 g; olive oil, 7 g.

  1. 1. Fry turkey strips in oil 5–6 min until brown.
  2. 2. Warm the wrap on a dry pan 20 s per side.
  3. 3. Spread yogurt, then lettuce, tomato, meat.
  4. 4. Roll tight, cut in half. Eat warm.

Tip: Do not overfill or it splits.

🥗 Tuna salad

588 kcal · 50 g protein · 25 g carbs · 31 g fat · no-cook · 8 min

You need: tuna, 168 g; lettuce, 112 g; cucumber, 112 g; tomato, 112 g; olive oil, 14 g; lemon, 14 g.

  1. 1. Drain the tuna well.
  2. 2. Tear lettuce, slice cucumber and tomato.
  3. 3. Toss in a bowl. Oil and lemon on top.
  4. 4. Eat now so the leaves do not wilt.

Tip: If tuna is in oil, pour half the oil off.

🍲 Lentil and carrot soup

588 kcal · 29 g protein · 76 g carbs · 10 g fat · pot · 35 min

You need: lentils, 110 g; carrot, 147 g; onion, 74 g; garlic, 6 g; olive oil, 10 g; water, 858 g.

  1. 1. Chop onion, carrot, garlic.
  2. 2. Pot on medium, oil. Fry 4 min.
  3. 3. Add lentils and water. Simmer 20 min until the lentils are soft.
  4. 4. Salt. Blend half if you want it thicker. Serve hot.

Tip: A squeeze of lemon at the end wakes the soup up.

🥩 Beef stir-fry with rice

588 kcal · 41 g protein · 49 g carbs · 20 g fat · pan · 20 min

You need: beef, 152 g; rice, 71 g; bell pepper, 101 g; onion, 51 g; soy sauce, 12 g; olive oil, 8 g.

  1. 1. Boil rice 12 min, drain.
  2. 2. Slice beef thin, pat dry.
  3. 3. Pan very hot, oil. Meat 90 s, set aside.
  4. 4. Veg 3 min. Meat back, soy 30 s. Plate with rice.

Tip: A hot pan matters more than a long fry.

Dinner

🍗 Oven chicken with vegetables

686 kcal · 57 g protein · 43 g carbs · 24 g fat · oven · 32 min

You need: chicken breast, 213 g; potato, 213 g; carrot, 95 g; olive oil, 12 g; garlic, 7 g; herbs, 5 g.

  1. 1. Oven 200 °C. Chunk potato and carrot, oil, salt, on a tray.
  2. 2. Pat chicken dry, rub oil, garlic, herbs. Next to the veg.
  3. 3. Bake 20–22 min.
  4. 4. Done when chicken centre is 74 °C / juices clear and potato is soft.

Tip: Rest the chicken 3 min before slicing.

🐟 Oven salmon with broccoli

686 kcal · 49 g protein · 34 g carbs · 34 g fat · oven · 24 min

You need: salmon fillet, 208 g; broccoli, 221 g; olive oil, 12 g; lemon, 15 g; salt and pepper, 5 g.

  1. 1. Oven 200 °C. Broccoli with oil and salt on a tray.
  2. 2. Pat salmon dry, salt, lemon. Next to the broccoli.
  3. 3. Bake 14–16 min.
  4. 4. Done when the salmon flakes and the broccoli edges are brown.

Tip: Thick fillet +2 min, thin −2 min.

🥩 Beef steak with potatoes

686 kcal · 45 g protein · 47 g carbs · 28 g fat · pan · 28 min

You need: beef, 182 g; potato, 236 g; olive oil, 11 g; garlic, 5 g; salt and pepper, 5 g.

  1. 1. Boil potatoes 12 min, drain.
  2. 2. Meat to room temp, pat dry, salt.
  3. 3. Pan very hot, oil. Steak 3 min per side (medium). Do not move it before flipping.
  4. 4. Garlic 20 s. Rest meat 4 min. Potatoes on the side.

Tip: Slice against the grain or it is chewy.

🐟 Skillet cod with vegetables

686 kcal · 54 g protein · 34 g carbs · 26 g fat · pan · 20 min

You need: cod, 257 g; bell pepper, 143 g; onion, 71 g; olive oil, 14 g; lemon, 14 g.

  1. 1. Pat the cod dry, salt.
  2. 2. Medium pan, oil. Veg 4 min. Set aside.
  3. 3. Fish 3 min, flip 2–3 min. Done when it flakes.
  4. 4. Veg back, lemon on top.

Tip: Fish sticks if the pan is not hot enough.

🦃 Baked turkey with pepper

686 kcal · 56 g protein · 41 g carbs · 23 g fat · oven · 30 min

You need: turkey, 229 g; bell pepper, 191 g; onion, 76 g; olive oil, 13 g; herbs, 5 g; salt and pepper, 5 g.

  1. 1. Oven 200 °C.
  2. 2. Turkey and veg with oil, salt, herbs on a tray.
  3. 3. Bake 18–20 min.
  4. 4. Done when the meat juices are clear and the pepper is soft.

Tip: Turkey dries out easily — do not leave it longer.

🥡 Tofu stir-fry with vegetables

686 kcal · 34 g protein · 67 g carbs · 28 g fat · pan · 20 min

You need: tofu, 252 g; rice, 98 g; broccoli, 168 g; bell pepper, 112 g; soy sauce, 17 g; olive oil, 14 g.

  1. 1. Boil rice 12 min.
  2. 2. Tofu dry, cubes. Fry 6 min until crisp. Set aside.
  3. 3. Veg in the same pan 4 min.
  4. 4. Tofu back, soy 30 s. Plate with rice.

Tip: No lid — or the tofu goes soft.

🍲 Lentil stew

686 kcal · 34 g protein · 90 g carbs · 13 g fat · pot · 38 min

You need: lentils, 132 g; carrot, 132 g; onion, 92 g; tomato sauce, 185 g; olive oil, 11 g; garlic, 7 g.

  1. 1. Fry onion, carrot, garlic 5 min.
  2. 2. Add lentils, sauce and 400 ml water.
  3. 3. Low heat 25 min until lentils are soft and the liquid is thick.
  4. 4. Salt. Eat hot from a bowl.

Tip: If it dries, add water, not oil.

Snack

🍯 Yogurt with honey

235 kcal · 17 g protein · 25 g carbs · 6 g fat · no-cook · 2 min

You need: Greek yogurt, 249 g; honey, 14 g.

  1. 1. Yogurt in a bowl, honey on top. Stir. Eat.

Tip: Go easy on the honey — the yogurt already carries it.

🥒 Cucumber with cottage cheese

235 kcal · 22 g protein · 9 g carbs · 9 g fat · no-cook · 3 min

You need: cucumber, 188 g; cottage cheese, 157 g; salt and pepper, 5 g.

  1. 1. Slice the cucumber.
  2. 2. Cottage cheese on top, pinch of salt.
  3. 3. Eat.

Tip: Dill fits.

🫐 Bowl of berries

140 kcal · 2 g protein · 28 g carbs · 0 g fat · no-cook · 1 min

You need: berries, 263 g.

  1. 1. Rinse berries. Bowl. Eat.

Tip: Let frozen ones sit 5 min.

🍘 Rice cake with honey

235 kcal · 3 g protein · 44 g carbs · 4 g fat · no-cook · 2 min

You need: rice cakes, 35 g; honey, 18 g.

  1. 1. Drizzle honey on the cake. Eat now.

Tip: A sweet hit when there is no banana.

🥛 Skyr with berries

235 kcal · 24 g protein · 21 g carbs · 3 g fat · no-cook · 3 min

You need: skyr, 196 g; berries, 105 g.

  1. 1. Spoon skyr into a bowl.
  2. 2. Berries on top. Eat now.

Tip: Tart skyr + sweet berries balance.

🍎 Apple with peanut butter

235 kcal · 6 g protein · 24 g carbs · 13 g fat · no-cook · 3 min

You need: apple, 171 g; peanut butter, 21 g.

  1. 1. Slice the apple.
  2. 2. Dip slices in peanut butter or spread it on.
  3. 3. Eat now so the apple does not brown.

Tip: A drop of lemon keeps slices paler.

🍘 Rice cakes with cottage cheese

235 kcal · 19 g protein · 24 g carbs · 7 g fat · no-cook · 3 min

You need: rice cakes, 28 g; cottage cheese, 141 g; tomato, 47 g.

  1. 1. Spread cottage cheese on the cakes.
  2. 2. A tomato slice on top.
  3. 3. Eat now — the cake softens.

Tip: Pepper on top if you want.

Shopping list for the week

Every ingredient across all seven days, added up. Quantities are in grams to match the recipes; round up to the nearest pack when you shop.

Produce

IngredientTotal for the week
Berries735 g
Bell pepper720 g
Broccoli547 g
Onion452 g
Potato449 g
Tomato441 g
Cucumber394 g
Carrot374 g
Banana256 g
Apple171 g
Lettuce157 g
Lemon55 g
Garlic35 g
Herbs16 g

Meat and fish

IngredientTotal for the week
Chicken breast557 g
Turkey494 g
Beef334 g
Cod257 g
Salmon fillet208 g
Tuna168 g
Turkey mince152 g

Dairy and eggs

IngredientTotal for the week
Greek yogurt545 g
Eggs349 g
Cottage cheese298 g
Skyr196 g
Kefir189 g
Cheese35 g

Plant proteins

IngredientTotal for the week
Tofu252 g
Lentils242 g
Chickpea flour84 g
Peanut butter21 g

Grains and bread

IngredientTotal for the week
Rice243 g
Gluten-free oats90 g
Buckwheat88 g
Wholegrain pasta81 g
Wholegrain wrap79 g
Rice cakes63 g
Chia seeds43 g
Rolled oats25 g

Pantry

IngredientTotal for the week
Tomato sauce327 g
Oat drink260 g
Olive oil177 g
Honey67 g
Salt and pepper40 g
Soy sauce29 g
Cinnamon5 g

Source: Recipes, portions and macros: TempoLife recipe bank (lib/recipe_bank.php), the same tested data the in-app meal planner uses · checked 2026-09-02

Frequently asked questions

How many calories is the 2000-calorie meal plan?

It targets 2 000 kcal a day and works out to about 1 985 kcal on average across the week, with 128 g of protein. Each day's real total is in the table above — portions are scaled to approach the target, not forced to hit it exactly.

Do I have to follow it in order?

No. The days are interchangeable and any meal can be swapped for another recipe in the same slot. The plan is a template; the order is just a way to spread variety across the week.

Is the shopping list for the whole week?

Yes. The list at the bottom adds up every ingredient across all seven days, so it is a single shop for the week. Quantities are in grams to match the recipes.

Other plans

1500-calorie plan

A lighter day around 1500 kcal, kept to four small meals so it does not feel like a starvation plan.

1 500 kcal · Weight loss

1800-calorie plan

A middle-of-the-road day at 1800 kcal — a common maintenance level for smaller adults and a gentle deficit for many others.

1 800 kcal · Moderate

2500-calorie plan

A higher-energy day at 2500 kcal for active adults, taller frames or a gaining phase.

2 500 kcal · Higher energy

High-protein plan

A 2000 kcal week that leans on the highest-protein recipes in the bank — useful when training or losing weight.

2 000 kcal · Protein

16:8 time-restricted plan

A 2000 kcal day packed into an eight-hour eating window — no breakfast, a midday first meal, dinner and one snack.

2 000 kcal · Time-restricted

Vegetarian plan

A 2000 kcal week with no meat or fish — eggs, dairy, legumes, tofu and grains carry the protein.

2 000 kcal · No meat or fish

All meal plans · TDEE calculator · Macro calculator · Food database

Cook the plan, log it as you go

The TempoLife app can generate a week around your own target and food preferences, then log each meal in a tap as you make it.

Create a free accountGet the app