Quick & Easy meal plan: 2,000 kcal per day

Balanced meal plan High protein meal plan Gluten free meal plan Vegetarian meal plan Pescatarian meal plan High satiety meal plan Budget Friendly Meal Plan Quick & Easy Meal Plan Low Carb Meal Plan Mediterranean Meal Plan

Daily calories 2,000 kcal

Monday

whole wheat bread66g | 167 kcal

ham79g | 115 kcal

avocado59g | 95 kcal

tomatoes131g | 23 kcal

apple188g | 98 kcal

almonds18g | 102 kcal

Peri Peri Chicken Couscous Protein Bowl800 kcal

cucumber268g | 40 kcal

hummus67g | 160 kcal

tuna161g | 187 kcal

cucumber176g | 26 kcal

avocado86g | 137 kcal

olive oil (for cooking)6g | 50 kcal

Tuesday

skyr332g | 199 kcal

apple260g | 135 kcal

walnuts10g | 66 kcal

carrot sticks126g | 52 kcal

hummus63g | 148 kcal

Hakka Salt-Baked Chicken Thigh with Scallion Ginger Dip800 kcal

blueberries164g | 93 kcal

sunflower seeds18g | 107 kcal

raw shrimp, peeled and deveined

asparagus153g | 31 kcal

raw potatoes

olive oil (for cooking)6g | 50 kcal

Wednesday

Tofu scramble with toast400 kcal

Ingredients and method

138g firm tofu · 198 kcal
6g olive oil · 52 kcal
40g whole wheat bread · 100 kcal
99g raw spinach · 23 kcal
150g tomatoes · 27 kcal

Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

cottage cheese146g | 143 kcal

peach147g | 57 kcal

Moroccan Shrimp and Tomato Tagine with Olives and Cumin800 kcal

cottage cheese148g | 145 kcal

blueberries97g | 55 kcal

raw chicken breast

raw broccoli

dry quinoa

olive oil (for cooking)6g | 50 kcal

Thursday

nonfat Greek yogurt270g | 159 kcal

banana136g | 121 kcal

walnuts18g | 120 kcal

boiled egg107g | 166 kcal

cucumber slices225g | 34 kcal

Braised Cabbage with Pork and Prunes800 kcal

walnuts21g | 140 kcal

apple116g | 60 kcal

raw lean beef

raw kale

raw sweet potatoes

olive oil (for cooking)6g | 50 kcal

Friday

whole wheat bread65g | 163 kcal

mozzarella65g | 194 kcal

tomatoes157g | 28 kcal

cucumber102g | 15 kcal

puffed rice cakes18g | 71 kcal

peanut butter22g | 129 kcal

Pineapple Peanut Tofu Stir Fry800 kcal

nonfat Greek yogurt186g | 110 kcal

chia seeds19g | 90 kcal

firm tofu133g | 192 kcal

raw spinach95g | 22 kcal

dry white rice

olive oil (for cooking)6g | 50 kcal

Saturday

White beans and tomato toast400 kcal

Ingredients and method

123g cannellini beans · 171 kcal
62g whole wheat bread · 155 kcal
183g tomatoes · 33 kcal
5g olive oil · 41 kcal

Warm the beans and tomatoes with olive oil, then spoon over toast.

nonfat Greek yogurt248g | 146 kcal

strawberries167g | 54 kcal

Chicken and Macadamia Rissoles with Tomato Onion Relish800 kcal

cucumber235g | 35 kcal

cream cheese47g | 165 kcal

raw salmon

raw carrots115g | 47 kcal

whole wheat bread47g | 119 kcal

olive oil (for cooking)6g | 50 kcal

Sunday

cottage cheese214g | 210 kcal

whole wheat bread60g | 150 kcal

tomatoes130g | 23 kcal

cucumber112g | 17 kcal

celery sticks107g | 15 kcal

cream cheese53g | 185 kcal

Rosewater Cardamom Rice Pudding with Pistachios800 kcal

cucumber268g | 40 kcal

hummus67g | 160 kcal

raw turkey breast

raw green beans

dry brown rice

olive oil (for cooking)6g | 50 kcal

Explore seven days of straightforward meals. Every linked recipe is rated Easy, with ingredient quantities and cooking instructions available from the plan.

7 days, 5 meals daily. Portions are scaled to 2,000 kcal per day.

Features	Free $0 forever	PROFull access
Set your calorie target
Plan the current week
3000+ recipes with instructions
Add allergies
Swap and adjust meals
Foods to avoid
Choose from 11+ diet types
Choose from 50+ cuisines
Shopping list and print view
View daily macros
Plan up to 6 weeks

Quick & Easy meal plan: 2,000 kcal per day

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Meal plan preferences

Your preferences are ready.

Shopping list