High-Protein Meal Plan at 2000 Calories: 7-Day Menu (+150 g Protein)

Recomposition — losing fat while keeping or building muscle — needs two things: a mild deficit and high protein. At 2000 kcal you can hit ~150 g protein with real food, no powders at every meal. Here's the week.

Quick Facts

• Calories: ~2000/day · Protein: ~150 g/day (30% of calories)
• Who it suits: active men, strength trainers, bigger women on their cut
• Goal: fat loss with muscle retention (recomposition)

The 7-Day Menu

• Breakfast (~500 kcal, 40 g protein): 4-egg omelet with cheese + toast · or 250 g cottage cheese with fruit and honey
• Lunch (~600 kcal, 50 g protein): double chicken rice bowl (200 g chicken) · or tuna pasta salad
• Snack (~250 kcal, 25 g protein): protein shake + banana · or Greek yogurt + nuts
• Dinner (~650 kcal, 40 g protein): lean steak or fish (180 g) + potatoes + vegetables

The Cheap Protein Staples (Rotate All Week)

• 🍗 Chicken breast — 31 g protein / 165 kcal per 100 g
• 🥚 Eggs — 6.5 g / 70 kcal each
• 🐟 Tuna (canned) — 25 g / 110 kcal per 100 g
• 🧀 Cottage cheese — 11 g / 98 kcal per 100 g
• 🥛 Greek yogurt — 10 g / 59 kcal per 100 g

Common Mistakes

• Cramming all protein into dinner — spread it: 30–50 g per meal absorbs better
• Letting fats slide — high-protein ≠ high-fat, measure the oils
• Dropping protein after week 3 — in a deficit, needs stay high, that's the point

Free to start. No app install, no credit card.

Also read: How Much Protein Per Day? · High-Protein Meal Prep