2,000 Calorie High-Protein Meal Plan (160g Protein)
A maintenance-level day for many active adults, or a gentle cut for larger lifters. High protein, balanced carbs, four meals.
All weights are cooked / prepared weight.
Breakfast · 435 kcal · 28 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Whey protein isolate · about ¾ scoop | 20 g | 72 | 18 | 1.1 | 0.6 |
| Granola · ½ cup | 60 g | 252 | 6.7 | 44 | 6.7 |
| Cashews, raw · about 1 oz | 20 g | 111 | 3.6 | 6 | 8.8 |
Lunch · 691 kcal · 56 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Turkey breast, cooked · about 5 oz | 140 g | 189 | 41.9 | 0 | 2.4 |
| Whole wheat pasta, cooked · 1½ cups | 200 g | 298 | 11.6 | 60 | 3.4 |
| Broccoli, raw · about 1 cup | 80 g | 27 | 2.2 | 5.3 | 0.3 |
| Olive oil · 1½ tbsp | 20 g | 177 | 0 | 0 | 20 |
Snack · 245 kcal · 22 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Egg whites, cooked · 6 egg whites | 195 g | 94 | 19.7 | 1.4 | 0 |
| Banana · 1½ bananas | 170 g | 151 | 1.9 | 39.1 | 0.5 |
Dinner · 605 kcal · 55 g protein
| Food | Amount | kcal | P | C | F |
|---|---|---|---|---|---|
| Cod, cooked · about 8 oz | 215 g | 226 | 49 | 0 | 1.9 |
| White rice, cooked · 1 cup | 170 g | 221 | 4.6 | 47.9 | 0.5 |
| Green beans, cooked · about ¾ cup | 80 g | 25 | 1.6 | 5.7 | 0 |
| Olive oil · about 1 tbsp | 15 g | 133 | 0 | 0 | 15 |
Day total: 1976 kcal · 161 g protein · 211 g carbs · 60 g fat (within 1.2% of the calorie and protein targets).
How this plan was built
This day was generated by the same engine that builds BioMech member plans. Foods come from a curated list with USDA FoodData Central nutrition values, and every portion is solved so the day lands on its calorie, protein, carb and fat targets with realistic serving sizes. Read the full methodology.
A sample day is a starting point, not a prescription: your own calorie and protein needs depend on your size, body composition, activity and goal. The free calculator works those out for you.
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