The Under 2000 Calorie Meal Plan & Shopping List

Get ready for a week of meals under 2,000 calories!

If you’re looking to kick-start your weight loss journey, this 7-day under 2000 calorie meal plan is a great way to jump in. It doesn’t have any restrictions and you don’t have to think about what you’re eating too much. We’ve done the work for you, so all you need to do is head to the grocery store and get prepping! After the week is over, we’re sure that you’ll feel set up for success on your weight loss goals.

Also included in this 7-day plan is a shopping list. We wanted to make it quick and easy for you to get ready for the week! I would totally recommend doing a big shop on Saturday or Sunday and preparing a lot of these meals in advance. For some of the recipes, you can pre-chop the ingredients and bring it all together when it’s meal time. Other dishes (like casseroles) can be baked ahead of time, which means you only need to reheat the correct portion size when you’re ready to eat.

Okay, without further ado, here’s the under 2000 calorie meal plan and shopping list for this week. We would absolutely love to hear from you about what worked and what didn’t. Also let us know if you thought this was helpful and we’ll create more under 2000 calorie meal plans in the future!

Day 1 – 1494 calories

Breakfast: Cottage Cheese Breakfast Bowl
Lunch: Stuffed Sweet Potatoes
Dinner: 30-Minute Red Curry Noodle Bowl
Snack: Cheesy Chicken Chili Dip
Dessert (optional): Strawberry Cream Cheese Stuffed Crepes

Day 2 – 1471 calories

Breakfast: Egg and Turkey Sausage Breakfast Tacos
Lunch: Warm Chicken Salad Over Arugula with Creamy Dill Dressing
Dinner: One-Pack Shrimp Bake | Easy Dinner Recipes
Snack: Sunflower Lentil Dip
Dessert (optional): Ooey Gooey Skillet Chocolate Chip Cookie

Day 3 – 1501 calories

Breakfast: Easy On-the-Go Avocado and Egg Breakfast Sandwich
Lunch: Lasagna Stuffed Spaghetti Squash
Dinner: Baked-to-Perfection Salmon Foil Packet with Mushroom & Garlic Recipe
Snack: Roasted Beet and Hazelnut Vegetable Dip
Dessert (optional): No-Bake Chocolate-Covered Cookie Dough Bars (Vegan, Plant Based)

Day 4 – 1438 calories

Breakfast: White Bean Avocado Toast
Lunch: Spicy Kale Salad with Chickpeas & Maple Dijon Dressing
Dinner: 10-Minute Vegetarian “Sushi” Bowl Recipe
Snack: Grilled Zucchini Caprese
Dessert (optional): Paleo Chocolate Cupcakes

Day 5 – 1469 Calories

Breakfast: Perfect Avocado and Poached Egg Quinoa Bowl
Lunch: Curried Sweet Potato and Spinach Salad
Dinner: This Sundried Tomato Chicken Makes Clean Eating Simple
Snack: Caramelized Cauliflower
Dessert (optional): 4-Ingredient Peanut Butter Fudge Bars

Day 6 – 1515 calories

Breakfast: Egg Stuffed Baked Portobello Mushroom
Lunch: Slow Cooker Mediterranean Lentil Soup
Dinner: Winter Buddha Bowl for Amazing Health
Snack: 5-Ingredient Butternut Squash Fritters
Dessert (optional): Best Ever Pumpkin Cheesecake

Day 7 – 1535 calories

Breakfast: Spinach and Artichoke Breakfast Sandwich
Lunch: “Flush the Fat Away” Lentil and Vegetable Soup
Dinner: Skinny Chicken & Roasted Potato Bowl
Snack: Skinny Bell Pepper Nacho Boats
Dessert (optional): Cardamom Pecan Pie

If the days and meals for this under 2000 calorie meal plan order doesn’t work for you, feel free to mix and match days. Since most of the days have similar calorie counts, it shouldn’t cause any problems. Reach out to us if you have any questions and we’ll help you along the way!

Don’t stop your healthy eating just because the week is over. Follow us on Facebook or Instagram to keep the healthy recipes rolling. You can also sign up for our newsletter to have the latest and greatest emailed directly to your inbox!

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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

More by Lindsay D.


  1. SkinnyMs, I love your site but please give us a shopping list? I go through every meal plan and write what I must pick up at the store. But I guess you can’t do everything? think I am spoiled

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