This simple high protein 2000 calorie meal plan includes delicious homemade meals with high protein ingredients, balanced nutrition, and easy cooking steps perfect for healthy eating and meal prep.
Breakfast — Protein Oatmeal with Eggs and Berries
Ingredients :
- 60 g oats (⅔ cup)
- 250 ml milk (1 cup)
- 2 eggs
- 80 g blueberries (½ cup)
- 15 g peanut butter (1 tbsp)
- Cinnamon
Instructions :
- Cook oats with milk until creamy.
- Cook eggs separately in a nonstick pan.
- Add blueberries and peanut butter on top of the oatmeal.
- Sprinkle with cinnamon.
- Serve with eggs on the side.
Nutrition :
- Calories: 500
- Protein: 33 g
- Carbs: 42 g
- Fat: 22 g
Lunch — Beef Pasta Protein Bowl
Ingredients :
- 170 g lean ground beef (6 oz)
- 140 g cooked pasta (1½ cups)
- 80 g spinach
- 60 g cherry tomatoes
- 20 g parmesan cheese (¼ cup)
- 1 tsp olive oil
- Garlic powder
- Salt and pepper
Instructions :
- Cook pasta according to package instructions.
- Cook beef in a skillet with garlic powder, salt, and pepper.
- Add spinach and tomatoes.
- Mix with cooked pasta.
- Top with parmesan cheese before serving.
Nutrition :
- Calories: 670
- Protein: 52 g
- Carbs: 48 g
- Fat: 29 g
Afternoon Snack — Cottage Cheese Apple Bowl
Ingredients :
- 220 g cottage cheese (1 cup)
- 1 small apple
- 15 g walnuts (2 tbsp)
- 10 g honey (2 tsp)
- Cinnamon
Instructions :
- Add cottage cheese to a bowl.
- Slice the apple and place on top.
- Add walnuts and drizzle with honey.
- Sprinkle with cinnamon.
- Serve chilled.
Nutrition :
- Calories: 350
- Protein: 28 g
- Carbs: 24 g
- Fat: 15 g
Dinner — Chicken and Roasted Potato Skillet
Ingredients :
- 180 g chicken breast (6.3 oz)
- 220 g baby potatoes (1½ cups)
- 100 g broccoli
- 1 tbsp olive oil
- Paprika
- Garlic powder
- Salt and pepper
Instructions :
- Roast potatoes at 200°C / 400°F until golden.
- Cook chicken in a skillet with paprika, garlic powder, salt, and pepper.
- Add broccoli and cook for a few minutes.
- Mix with roasted potatoes.
- Serve warm.
Nutrition :
- Calories: 470
- Protein: 47 g
- Carbs: 32 g
- Fat: 18 g
Total Daily Nutrition
- Calories: Approximately 1990
- Protein: Approximately 160 g
- Carbs: Approximately 146 g
- Fat: Approximately 84 g
Tips
- Use high protein milk for extra protein.
- Add extra vegetables to lunch and dinner for more fiber.
- Prepare roasted potatoes ahead for easier meal prep.
- Use low fat cottage cheese for fewer calories.
- Fresh berries work great in the oatmeal bowl.
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Healthy Apple Cinnamon Oat Dessert Recipe