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2000 Calorie Meal Plan to Build Muscle and Lose Body Fat

2000 Calorie Meal Plan

What is a 2000 Calorie Meal Plan?

Most adults consume 2,000 calories per day because this amount is thought to be sufficient to meet their energy and dietary requirements. This article covers all key points you need to know about a 2000 calorie meal plan, including what foods to eat and what foods to abstain from, as well as a sample meal plan. Although everyone’s nutritional needs are different, a 2000 calorie meal plan is a good initial step to meet the daily calorie requirement.

Several people may benefit from following a 2000 calorie diet plan. Its efficacy for this purpose is determined by your age, gender, height, weight, level of activity, and weight-loss goals. A 2000 calorie meal plan is vital to remember that losing weight is more involved than merely cutting calories. Your surroundings, socioeconomic circumstances, and even your gut bacteria can all have an impact on your weight loss. 

Whatever your goal, you should always put your health and safety first. Fortunately, a 2000 calorie meal plan for bodybuilding is a well-balanced nutritional plan that may give you all of the nutrients you need while also assisting you in losing fat and maintaining muscle mass.

When following a 2000 calorie meal plan for bodybuilding, these are the things you should eat:

1. Protein:- Protein is a vital nutrient that keeps your body running smoothly. All of your organs, tissues, muscles, bones, skin, and hair contain it. And when it comes to muscle growth and maintenance, it’s critical. As a result, all bodybuilding diets are high in protein. As a result, make sure to incorporate the following foods in your meals like eggs, lean protein, dairy, beans, and legumes.

2. Fiber:- If you want to properly get rid of fat that’s been building in your ‘problem regions’ over the years, this dietary component is a must-eat. It can help you lose weight by prolonging your sensation of fullness. A 2000 calorie meal plan must constitute fiber to avoid constipation and other intestinal ailments. Whole-wheat bread, pasta, cereal, oatmeal, quinoa, and brown rice should all be part of your diet. Fruits and vegetables are an essential component of any healthy diet, as they are high in fiber, vitamins, and minerals while still being low in calories.

3. Healthy fats:- Healthy fats, like other essential nutrients, are necessary for your body’s optimum functioning. Nuts and seeds are nutritious powerhouses. Protein, fiber, good fats, and minerals abound in them. Although a few individuals assume that fats & oils are the enemies of weight reduction, not all oils are harmful to your health. Healthy fats can be found in olive, avocado, and flaxseed oils, which should be incorporated into your diet.

Who can Consume a 2000 Calorie Meal Plan?

1. Average Indian Male or female with ideal weight, no disease condition, and adequate physical activity needs at least 1800 to 2000 calories.

2. An Indian man or woman who is committed to a rigorous training regimen who wishes to lose weight and burn fat.

Moderate amounts of all three elements, carbohydrates, proteins, and fats, make up the recommended meal composition in a 2000 calorie meal plan. There must be 60–65 percent carbohydrates, 15–20 percent proteins, and 20–25 percent lipids in the diet. This is known as a balanced diet. A balanced diet supplies the body with the nutrients it needs to function properly. All of the nutrients originate from different food groups:

  • Cereals and Millets:- In a day, eat 6–7 servings of grains and millets. Avoid processed grains, which might cause metabolic problems. Cereals provide a significant amount of energy to the body. For energy, the brain relies solely on glucose. 
  • Dals and pulses: – Consume at least three to four servings of dals and pulses in any form daily. These are plant-based sources of protein that are also high in vitamins and minerals.
  • Poultry, fish, and meat: – Non-vegetarians can substitute milk and products for 1–2 servings of chicken, fish, or meat. These are premium proteins that are also high in iron and calcium. It is also sufficient to eat non-vegetarian meals 4–5 times each week for bodybuilders. Animal protein is easily digested and absorbs the most nutrients in the body.
  • Milk and products:- Milk and its derivatives are also high-quality proteins. Calcium, D3, and phosphorus are also present. 2–3 servings of low-fat milk and products per day are recommended.
  • Nuts and oilseeds:- As needed, consume 1–2 servings of nuts each day. Nuts are a good source of protein, fiber, omega-3 fatty acids, and other minerals. Nuts are heavy in fat, so eat them sparingly.
  • Fruits and Vegetables: – A daily intake of 5–7 servings of fruits and vegetables is required. Antioxidants, vitamins, minerals, and fiber are abundant in fruits and vegetables. Juices, processed or canned fruits, and vegetables have fewer health advantages than whole fruits and vegetables.

Read More:

 1. 1200 Calorie Meal Plan for Weight Loss

2. 3000 Calorie Meal Plan for Weight Gain and Muscles Building

3. 30 Days Meal Plan for Weight Loss

What are the benefits of Eating a Well-balanced Diet?

It nourishes the organs and tissues, allowing them to function properly. Fatigue, stress, and poor performance are all symptoms of insufficient nutrition. An individual who is consuming a balanced diet can avoid following health ailments like undernutrition, overnutrition, which causes heart disease, cancer, diabetes, and mental disorders.

A 2000 calorie meal plan must have all the food groups in it. A well-balanced diet plan is essential as it can be used by both underweight and overweight. An overweight individual will go for a 2000 calorie meal plan for losing weight and an underweight individual will go for a 2000 calorie meal plan to gain weight. Proper proportion and well-balanced nutrients are crucial.

Dietary Recommendations for Indian 2000 Calorie Meal Plan

  • Exercise on an empty stomach first thing in the morning or half an hour to an hour after snacks in the evening. 
  • Eggs, chicken, or fish preparation can be used in place of milk products. The only precaution to take is to not cook it.
  • Vegetables should be used in as many meals as feasible. Vitamin and mineral requirements are met by eating fruits and vegetables.
  • In equal quantities, use first-quality proteins such as milk and products, eggs, poultry, and fish, as well as other plant proteins. Plant proteins can be found in dals, pulses, nuts and oilseeds, whole grains, and a few vegetables.
  • Use oil only when it’s necessary. The amount of oil used each day should not exceed 25–30 gms. Oil, ghee, butter, or margarine are all examples of this.
  • Drink enough water to keep your body functioning properly. Drink at least 10 to 12 glasses of water per day.

2000 Calorie Meal Plan

1 week Sample 2000 Calorie Meal Plan


  • Breakfast: Lemonade [1 glass]+Oat meal porridge [2 serving]
  • Lunch: Potatao stuffed parantha[2pc.]+ curd [1 medium bowl]
  • Snacks: Broccoli cream soup [1 medium bowl] + Nuts [Handful]
  • Dinner: Spaghetti with paneer balls & tomato sauce [1 serving{ paneer balls}] + Apricot fool [1 tall glass]

Protein:- 45.2gm

Carbs:- 225. 6gm

Fats:- 38.56gm

Calories-2000 kcal


  • Breakfast: Gingo [1 medium glass]+ Cornflakes with milk+ nuts[2 serving[250ml warm milk]
  • Lunch: Mixed vegetable filling dosa[1 large size] + Cucumber raita[1 serving]
  • Snacks: Mushroom soup [1 medium bowl]+ berries[Handful] 
  • Dinner: Vegetable yakini [2 serving] +Herbed boiled rice [2 serving]

Protein:- 33.56gm

Carbs:- 310gm

Fats:- 29.86gm

Calories-2000 kcal


  • Breakfast: Canjee[ 1glass] + poha[ 2serving]
  • Lunch: Lemon rice[ 1serving]+ raita[ 1serving]+ shambar[ 2serving]
  • Snacks: Vegetable cheese pie [ 1 whole pie]+ panna[ 1 small glass
  • Dinner: Mustarad seed bafa [ 2serving]+ urad dehusked dry fried meal [ 1serving] + multi grain roti[ 3 pcs.]

Protein:- 56.86gm

Carbs:- 245.99gm

Fats:- 34.56gm

Calories-2000 kcal


  • Breakfast: Sweet lassi [ 1tall glass]+ French onion soup[ 1large bowl]+ baked arbi [ 50-60gms]
  • Lunch: Vegetable paneer stew [1 medium bowl stew]+ garlic smoked flavoured rice[2 serving] tartare sauce[ 1and a half serving]
  • Snacks: Semolina veggies idli- 2pcs.
  • Dinner: Lasagna with vegetables [ 1serving]+ cold chocolate soufflé[ 1 serving]

Protein:- 65.45gm

Carbs:- 312.56gm

Fats:- 36.89gm

Calories-2000 kcal


  • Breakfast: Fresh fruit punch[ 1serving]+ vermicelli upma[ 1 serving]
  • Lunch – Mexican rice[ 2serving]+ arhar with spinach[ 2 serving]+ salad[ 1 medium plate]+ salad[ 1 medium plate+ curd[ 1 medium bowl]
  • Snacks– broccoli delight [ 2pc.] + nuts[ handful]
  • Dinner– sprouts dal parantha [3 pcs.]+ pea paneer curry[ 2 serving]+ pav lova[ one small serving [ 35gm]

Protein:- 65.78gm

Carbs:- 398gm

Fats:- 23.65gm

Calories-2000 kcal


  • Breakfast: Moong dal stuffed cheela [ 2 pc.]+ cold cucumber cream soup[ 1 medium bowl soup]
  • Lunch: kashmiri tahar[ 1plate]+ raita[ 1medium bowl] 
  • Snacks: Gingerman biscuits[ 2pcs.]+ orange chiffon pie[ 1pie]
  • Dinner: Cabbage roll [ curried] [ 1 serving]+ gajar methi[ 1 serving] baked avail[ ½ serving]+ rice[ 1 serving]+ roti[ 2 pcs.]+ salad [ 1 small plate]

Protein:- 43.65gm

Carbs:- 245.36gm

Fats:- 41.12gm

Calories-2000 kcal


  • Breakfast: Vermicelli upma[ 1 serving]+ boiled toned milk[ 1 small glass
  • Lunch: Mixed vegetable pulao+ onion tomato bagha[ 1 serving]+ dahi aloo[ 1 serving ]+ salad[ 1 medium plate]
  • Snacks: Short crust pastry [ 1pc.]+ fruit puree tarts[ 4 tarts]
  • Dinner: Cauliflower basket delight[ 1 serving]+ parsely potato nest[ 2 nest]+ brown rice[2 pc.]+salad[ 1 medium plate]+ caramelized pinwheel [ 2pcs.]

Protein:- 43.65gm

Carbs:- 245.36gm

Fats:- 41.12gm

Calories-2000 kcal


A 2000 calorie meal plan, which includes a balanced and overall healthy diet that is essential for bodybuilding. Weight management, as you may be aware, boils down to calorie tracking. This meal plan for bodybuilding is ideal for the cutting phase because it is well-balanced, contains lots of protein (essential for muscle growth), and produces a caloric deficit that can help you lose fat gradually. It promotes good health by providing plenty of fruits, fruits and veggies, lean protein, fish, eggs, dairy, beans and legumes, nuts and seeds, and grains.

A 2000 calorie meal plan prohibits harmful foods such as deep-fried and sugary foods, as well as alcohol, which supply simply empty calories while ruining your body. A 2000 calorie meal plan is generally nutritious, and it can be maintained even if your only aim is to maintain a healthy weight. Keep in mind, though, that you should always see a healthcare expert before beginning any new nutritional regimen.



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  • Mausam Mangalam

    A dietitian and nutritionist who enjoys writing and eating. My goal is to help people feel as good as they look through healthy lifestyle changes focusing on nutrition, diet planning, advanced dietetics, female hygiene, and health.

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