This 7-Day, 2,000-Calorie Meal Plan Will Help You Build Lean Muscle

Men's Health

Sun, August 15, 2021 at 2:00 PM UTC

This 7-Day, 2,000-Calorie Meal Plan Will Help You Build Lean Muscle — Welcome to your 2,000 calorie meal plan. Don't call it a "diet" (because it's not). It's a healthful, real-food approach to eating with two goals in mind. Follow this plan for seven days and you'll begin to 1) improve your body composition and 2) develop lean muscle.
It works because I've used it with my own clients as part of my nutrition practice Foodtalk Nutrition LLC.
As always, you'll *also* want to implement a strength program that allows you to get stronger. But from a nutrition perspective, this is what you can rely on.
Before we hit the plan, three important strategies to consider overall.
**Think About Volume**
Although your stomach doesn't count calories, it does count the volume of food or fluid.
And as your stomach senses volume, it will tell your brain to slow down your eating. This effect, in most cases, helps you stay mindful of your portions and overall calorie intake. Things that are high in volume (primarily fruits, vegetables, protein, and fiber-rich grains) will help you sense an appropriate amount of fullness.
**Think About Color**
This is one area that most people forget about when it comes to adhering to a plan.
You should not only be meeting your calorie requirements but, even more so, your *nutritional* requirements. The meal plan that follows is loaded with colorful fruits and vegetables, so you know that it is micronutrient dense. That's a good thing, because micronutrients help keep your body functioning at a high level and fending off illness.
**Think About the Future**
This plan is a guide. Learn what works for you and how you like to eat. Give yourself some wiggle room. You'll make mistakes. If you don't like one protein, swap it out for another. Experiment. Variety is the spice of life—and also the stuff of diets that last.
Halfpoint Images - Getty Images

Day 1: Breakfast — **Peanut Butter & Jam Overnight Oats**
1. In a bowl, add ? cup peanut butter and 2 Tbsp maple syrup. Whisk in 2 cups unsweetened almond milk with 1 ? cups quick oats and 1 ? Tbsp chia seeds. Cover and let sit overnight.
2. For topping add 3 cups finely chopped strawberries to 2 Tbsp maple syrup. Stir and let sit. Split portions into 3: One for now; refrigerate two for later.
Dezi Abeyta

Day 1: Lunch — **Greek Chicken Salad**
1. In a ziptop bag, combine 1 Tbsp Greek seasoning, juice from ? lemon, and ? Tbsp extra virgin olive oil. Add 10 oz boneless, skinless Chicken breast. Marinate for 20 minutes.
2. Remove chicken from marinade and sear in a medium-hot pan till cooked, 10 to 15 minutes per side.
3. In a large bowl, combine 1 ? cups cherry tomatoes, ? cucumber (diced), 2 Tbsps finely diced red onion, ? cup pitted Kalamata olives, 1 ? Tbsp balsamic vinegar, 1 ? Tbsp extra virgin olive oil, sea salt, and pepper. Mix well and serve with chicken. Split portions into 2. One for now; another for later.
Dezi Abeyta

Day 1: Afternoon Snack — **Lemon Tart Smoothie**
In a blender, puree the juice from 2 lemons, 2 frozen bananas, 2 cups frozen cauliflower, ? cup coconut butter, ? cup vanilla protein powder, and 3 cups unsweetened almond milk. Split portions into 2. One for now; another for later.
Westend61

Day 1: Dinner — **Blackened Fish Taco Bowls**
1. In a food processor, chop ? head of cauliflower until it reaches a rice-like consistency. Set aside in a bowl.
2. In a food processor, puree ? avocado, 2 Tbsps extra virgin olive oil, juice from ? lemon, and 2 Tbsps. Set aside in a jar.
3. In a small bowl, combine 1 ? tsp chili powder, 1 ? tsp cumin, ? tsp cayenne, ? tsp paprika, and ? tsp each sea salt and black pepper. Sprinkle over 2 tilapia fillet. Add them to a pan with a bit of olive oil on medium high heat. Cook 3 to 4 minutes per side.
4. Top cauliflower rice with 2 Tbsps diced red onion, ? diced green pepper and 1 cup cooked, drained black beans. Add chopped blackened tilapia, avocado dressing, serve with lime. Split portions into 2. One for now; another for later.
Dezi Abeyta

Day 1: After-Dinner Snack — **Cinnamon Raisin Protein Cookies**
Preheat your oven to 350°F. In a bowl, mash ? banana, and then add 3 Tbsps egg whites and 1 Tbsp tahini. Mix well. Add ? cup vanilla protein powder, ? cup oats, ? cup cinnamon, 2 Tbsp raisins, and 2 Tbsp ground flax seed. Mix well. Scoop batter onto baking sheet and form cookie shape. Bake till chewy-crisp 18 to 22 minutes. Remove from oven, and let cool.
*Nutrition for Day 1: 2068 calories, 119g protein, 198g carbs (47g fiber), 101g fat*
ali suliman

Day 4: Breakfast — (Zucchini Breakfast Boats leftovers from Day 2)
freeskyline

Day 2: Morning Snack — **Triple Berry Protein Bowl**
In a bowl, add 1 cup sliced strawberries, 1 cup blueberries, 1 cup blackberries, 2 Tbsps hemp seeds, and ? cup slivered almonds. Top with 2 Tbsps almond butter and ? cup unsweetened almond milk. Split portions into 2. One for now; another for later.
Dezi Abeyta

Day 2: Lunch — (Blackened Fish Taco Bowl leftovers from Day 1)
Dezi Abeyta

Day 2: Afternoon Snack — **Yogurt & Berries**
Divide 2 cups plain greek yogurt into a bowl. Top with 2 cups thawed frozen berries. Split portions into 2. One for now; another for later.
Gabriela Tulian

Day 2: Dinner — (Greek Chicken Salad leftovers from Day 1)
Dezi Abeyta

Day 2: After-Dinner Snack — **Banana Cinnamon Smoothie**
In a blender, puree ? cup vanilla protein powder, 2 Tbsps ground flax seed, 2 Tbsps chia seeds, 2 frozen bananas, 4 ice cubes, 2 cups water, and ? tsp cinnamon. Split portions into 2. One for now, another for later.
*Nutrition for Day 2:* *1910 calories, 138g protein, 165g carbs (47g fiber), 88g fat*
Burcu Atalay Tankut

Day 3: Breakfast — (Peanut Butter & Jam Overnight Oats leftovers from Day 1)
Dezi Abeyta

Day 3: Morning Snack — (Lemon Tart Smoothie leftovers from Day 1)
Westend61

Day 3: Lunch — **Pork Lettuce Wraps**
1. In a pan over medium heat, add ? tsp avocado oil. Add 1 minced clove of garlic, and cook for 1 minute. Add 8 oz lean, ground pork. Cook for 6 to 8 minutes, until cooked through. Drain any excess fat and return to the stove.
2. In a small bowl, mix 1 Tbsp coconut aminos, ? tsp sesame oil, and ? tsp honey. Put the pork mixture into individual lettuce leaves. Top with 1 shredded carrot and ? tsp sesame seeds. Split portions into 2. One for now; another for later.
Dezi Abeyta

Day 3: Dinner — **Ground Beef, Asparagus, & Mashed Sweet Potatoes**
1. In a steamer basket set over a pot of boiling water, steam 1 ? medium, peeled, chopped sweet potatoes for 15 minutes. Transfer into a bowl.
2. Steam 2 cups asparagus, chopped in half for 3 to 5 minutes (thin asparagus), or 6 to 8 minutes (thick asparagus). Set aside.
3. Add a pinch of sea salt to the sweet potatoes; mash until creamy.
4. In a large pan, heat 1 ? tsp olive oil over medium heat. Cook 8 oz extra lean ground beef. Add pinch of salt. Drain any excess liquid.
5. Divide sweet potato, asparagus, and beef into 2 containers. One for now; another for later.
Dezi Abeyta

Day 3: After-Dinner Snack — (Yogurt & Berries leftovers from Day 2)
*Nutrition for Day 3:* *1956 calories, 115g protein, 183g carbs (38g fiber), 94g fat*
Gabriela Tulian

Day 4: Morning Snack — (Triple Berry Protein Bowl leftovers from Day 2)
Dezi Abeyta

Day 4: Lunch — (Ground Beef, Asparagus, & Mashed Sweet Potatoes leftovers from Day 3)
Dezi Abeyta

Day 4: Dinner — **Cajun Shrimp Penne**
1. Bring a medium pot of water to a boil. Then boil 1 box of penne to package directions, and drain.
2. Add ? cup cashews and ? cup water to a blender. Blend on high for about 1 to 2 minutes until very smooth. Set aside.
3. In a bowl, add 8 oz large, peeled, deveined shrimp and toss with ? Tbsp Cajun seasoning and 1 Tbsp extra virgin olive oil. Set aside.
4. In a large pan over medium heat, add ? Tbsp olive oil along with ? cup trimmed, cut asparagus, and ? tsp salt. Cook 4 minutes, flipping often. Add shrimp, cook 3 to 4 minutes, flipping halfway. Set aside.
5. Add ? Tbsp oil to pasta. In a pan over medium-low heat, add 1 minced, clove of garlic, cook until fragrant. Add 1 cup fire roasted diced tomatoes and ? Tbsp Cajun seasoning and combine.
6. In a large pot, combine the cashew cream, pasta, and asparagus. Divide onto plates, top with shrimp, ? cup parsley, and season with salt and pepper. Split portions into 2. One for now; another for later.
Dezi Abeyta

Day 5: Morning Snack — (Yogurt with Pear leftovers from Day 1)
MonicaNinker

Day 5: Breakast — (Peanut Butter & Jam Overnight Oats leftovers from Day 1)
Dezi Abeyta

Day 5: Lunch — (Pork Lettuce Wraps leftovers from Day 3)
Dezi Abeyta

Day 5: Afternoon Snack — **Kiwi Green Smoothie**
In a blender, puree 2 small, peeled kiwi, 1 frozen banana, ? cup vanilla protein powder, 2 Tbsps chia seeds, 2 ? cups baby spinach, 2 cups water, and 4 ice cubes. Split portions into 2. One for now; another for later.
Ivan

Day 5: Dinner — **Arugula Salad with Salmon**
1. Heat a large pan with a little oil over medium. Season a 6 oz skin-on, salmon fillet with ? tsp salt. Add the salmon to the pan skin-side down, and cook for 4 to 5 minutes. Flip and cook 1 to 2 minutes, until the flesh is opaque.
2. In a small bowl, mix 1 Tbsp extra virgin olive oil and 1 Tbsp lemon juice. Add 2 cups arugula to plate and top with ? sliced cucumber, ? avocado and 1 fig. Drizzle the dressing on salad. Place salmon on top.
*Nutrition for Day 5:* *1930 calories, 121g protein, 158g carbs (32g fiber), 98g fat*
Dezi Abeyta

Day 6: Breakfast — **Taco Breakfast Bowl**
1. Heat a large pan over medium heat. Add ? tsp extra virgin olive oil. Saute 4 oz ground turkey. When cooked through, add 1 ? tsp chili powder, ? tsp oregano, ? tsp cumin, ? tsp black pepper, and ? tsp sea salt. Add 2 Tbsp water and saute 1 minute. Reduce heat and let simmer until water is absorbed.
2. Fry 1 egg and set aside. Top the bowl with ? diced green pepper, ? diced tomato, ? mashed avocado, 1 cup baby spinach, taco meat, and fried egg.
Dezi Abeyta

Day 6: Lunch — (Kiwi Green Smooth + Cinnamon Raisin Protein Cookies leftovers from Day 4 and Day 1)
Ivan

Day 6: Dinner — (Cajun Shrimp Penne leftovers from Day 4)
Dezi Abeyta

Day 6: After-Dinner Snack — **Pumpkin Pie Protein Smoothie**
In a blender, puree 2 cups unsweetened almond milk, 1 cup pureed pumpkin, 2 frozen bananas, 1 tsp vanilla extract, 1 tsp pumpkin pie spice, and ? cup vanilla protein powder. Split portions into 2. One for now; another for later.
*Nutrition for Day 6:* *1944 calories, 121g protein, 235g carbs (36g fiber), 67g fat*
Dezi Abeyta

Day 7: Breakfast — **Banana Nut Pancakes**
1. In a mixing bowl, mash 1 banana, and then add ? cup almond milk, 2 cups almond flour, 3 eggs, 1 Tbsp baking powder and 1 Tbsp tapioca flour. Mix until combined.
2. In a large pan, heat 1 Tbsp coconut oil. Pour in some batter to form pancakes, and cook for about 3 to 4 minutes per side. Transfer to plates and top with 1 sliced banana, ? cup walnuts, and ? cup maple syrup.
Dezi Abeyta

Day 7: Morning Snack — (Pumpkin Pie Protein Smoothie + Cinnamon Raisin Protein Cookies leftovers from Day 6 and Day 1)
Dezi Abeyta

Day 7: Lunch — **Breakfast Taco Nachos**
1. Preheat your oven to 415°F. Slice 1 ? brown rice tortillas into eighths. Place on baking sheet, bake for 6 minutes.
2. In a large pan over medium heat, add ? tsp extra virgin olive oil, 4 oz ground turkey and saute. When cooked through add ? tsp chili powder, ? tsp oregano, ? tsp cumin, ? tsp black pepper, and ? tsp sea salt. Add 2 Tbsps water and saute. Reduce heat and let simmer until all the water has been absorbed.
3. Fry 1 egg and set aside. Place tortilla chips into a bowl and top with ? diced green pepper, ? tomato, ? avocado, turkey and fried egg.
Dezi Abeyta

Day 7: Dinner — **One-Pan Hawaiian Salmon**
1. Preheat oven to 400°F. Line baking sheet with parchment paper.
2. In a large bowl, toss 1 sliced red bell pepper with ? tsp extra virgin olive oil. Place on the perimeter of the baking sheet. Add a 4 oz salmon fillet to the middle. Sprinkle salmon with salt and pepper to taste, then top with ? cup cored pineapple slices. Bake for 30 minutes. Serve.
*Nutrition for Day 7:* *2003 calories, 118g protein, 188g carbs (36g fiber), 95g fat*
Dezi Abeyta

This 7-Day, 2,000-Calorie Meal Plan Will Help You Build Lean Muscle

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Welcome to your 2,000 calorie meal plan. Don't call it a "diet" (because it's not). It's a healthful, real-food approach to eating with two goals in mind. Follow this plan for seven days and you'll begin to 1) improve your body composition and 2) develop lean muscle.

It works because I've used it with my own clients as part of my nutrition practice Foodtalk Nutrition LLC.

As always, you'll also want to implement a strength program that allows you to get stronger. But from a nutrition perspective, this is what you can rely on.

Before we hit the plan, three important strategies to consider overall.

Think About Volume

Although your stomach doesn't count calories, it does count the volume of food or fluid.

And as your stomach senses volume, it will tell your brain to slow down your eating. This effect, in most cases, helps you stay mindful of your portions and overall calorie intake. Things that are high in volume (primarily fruits, vegetables, protein, and fiber-rich grains) will help you sense an appropriate amount of fullness.

Think About Color

This is one area that most people forget about when it comes to adhering to a plan.

You should not only be meeting your calorie requirements but, even more so, your nutritional requirements. The meal plan that follows is loaded with colorful fruits and vegetables, so you know that it is micronutrient dense. That's a good thing, because micronutrients help keep your body functioning at a high level and fending off illness.

Think About the Future

This plan is a guide. Learn what works for you and how you like to eat. Give yourself some wiggle room. You'll make mistakes. If you don't like one protein, swap it out for another. Experiment. Variety is the spice of life—and also the stuff of diets that last.

Halfpoint Images - Getty Images

It’s delicious—and dietitian-approved.

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