CalcYourFit
Fitness & Health Hub
Moderate8 weeksBody Recomposition / Maintenance

High-Protein Plan – 2000 Cal

A flexible 2000-calorie plan built around maximizing protein intake at 180g per day. Works for both maintenance, recomposition, and moderate deficit depending on your TDEE.

Daily Nutrition Targets

2000kcal
Calories
180g
Protein
160g
Carbohydrates
60g
Fat

Weekly Meal Plan

Day 1 — Day 11771 kcal
Breakfast7:00 AM · 372 cal
  • Egg white omelette (6 egg whites + 1 whole egg)180 cal | 26g P
  • Oatmeal (1/2 cup dry)150 cal | 5g P
  • Mixed berries (1/2 cup)42 cal | 1g P
Mid-Morning10:00 AM · 267 cal
  • Non-fat Greek yogurt (1.5 cups)207 cal | 27g P
  • Protein powder (mixed in) (1/2 scoop)60 cal | 12g P
Lunch12:30 PM · 372 cal
  • Grilled chicken breast (7 oz)216 cal | 41g P
  • Sweet potato (5 oz)129 cal | 3g P
  • Asparagus (1 cup)27 cal | 3g P
Afternoon Snack3:30 PM · 210 cal
  • Tuna (canned in water) (4 oz)105 cal | 23g P
  • Rice cakes (3 pieces)105 cal | 2g P
Dinner7:00 PM · 420 cal
  • Baked cod (8 oz)189 cal | 42g P
  • Brown rice (2/3 cup cooked)145 cal | 3g P
  • Roasted broccoli (1.5 cups)46 cal | 4g P
  • Olive oil (cooking) (1 tsp)40 cal | 0g P
Pre-Bed Snack9:30 PM · 130 cal
  • Casein protein shake (1 scoop in water)130 cal | 26g P
Casein protein before bed provides slow-release amino acids during the overnight fast.
Day 2 — Day 21584 kcal
Breakfast7:00 AM · 420 cal
  • High-protein pancakes (oat + cottage cheese) (3 pancakes)420 cal | 32g P
Lunch12:30 PM · 414 cal
  • Turkey breast (7 oz)218 cal | 42g P
  • Quinoa (3/4 cup cooked)166 cal | 6g P
  • Cucumber and tomato salad (1 cup)30 cal | 1g P
Snack3:30 PM · 160 cal
  • Cottage cheese (1 cup)160 cal | 28g P
Dinner7:00 PM · 470 cal
  • Chicken breast (6 oz)185 cal | 35g P
  • Stir-fried vegetables (2 cups)80 cal | 4g P
  • White rice (1 cup cooked)205 cal | 4g P
Pre-Bed9:30 PM · 120 cal
  • Whey protein shake (1 scoop)120 cal | 24g P
Day 3 — Day 31388 kcal
Breakfast7:00 AM · 350 cal
  • Overnight oats with protein (1/2 cup oats + 1 scoop protein)350 cal | 30g P
Lunch12:30 PM · 311 cal
  • Shrimp (8 oz cooked)224 cal | 46g P
  • Zucchini noodles (2 cups)40 cal | 3g P
  • Marinara sauce (1/3 cup)47 cal | 1g P
Snack3:30 PM · 200 cal
  • Protein bar (1 bar (200 cal))200 cal | 20g P
Dinner7:00 PM · 427 cal
  • Lean ground turkey (6 oz (99% fat-free))186 cal | 40g P
  • Black beans (1/2 cup)114 cal | 8g P
  • Brown rice (1/2 cup cooked)109 cal | 2g P
  • Salsa (1/4 cup)18 cal | 1g P
Pre-Bed9:30 PM · 100 cal
  • Non-fat Greek yogurt (1 cup)100 cal | 17g P
Repeat Days 1–3 for the full 8 weeks. Gradually increase protein sources as needed.

Eat Freely

  • • Chicken breast, turkey breast, 99% fat-free ground turkey
  • • Egg whites (primary), whole eggs (limited)
  • • Tuna, cod, tilapia, shrimp, salmon
  • • Non-fat Greek yogurt, low-fat cottage cheese
  • • Whey and casein protein powders
  • • Legumes: lentils, edamame, black beans
  • • Oats, rice, sweet potato, quinoa (controlled portions)
  • • All vegetables (unlimited)
  • • Berries and low-sugar fruits

Limit

  • • Whole eggs (1–2 per day due to fat content)
  • • Full-fat dairy products
  • • Higher-fat cuts of meat
  • • Starchy carbs (measured portions)

Avoid

  • • Fried foods
  • • Sugary drinks and desserts
  • • Processed snack foods
  • • Excessive added fats and oils