2,000 kcal fat loss meal plan

For men cutting fat while lifting. Filling meals, no starving. Roughly suits a man of about 80 to 95 kg with a desk job who trains 3 to 4 times a week.

2,000

kcal a day

160 g protein

190 g carbs

65 g fat

A deficit of about 500 kcal a day: fat goes down, your strength in the gym stays.

160 g of protein (about 2 g per kg) keeps your muscles even in a deficit.

Carbs are mostly around training, when your body uses them best.

Monday

2,029 kcal · P 162 g · C 218 g · F 56 g

Breakfast · 7:00

Oatmeal with protein and fruit recipe →

rolled oats 65 g · milk 1.5 % 200 g · whey protein 30 g · mixed berries (frozen is fine) 100 g

495 kcal
P 39 g

Lunch · 12:00

Beef with potatoes and salad recipe →

lean beef 220 g · potatoes 345 g · lettuce and cucumber 150 g · olive oil 10 g

717 kcal
P 57 g

Snack · 15:30

Rice cakes with ham and cheese recipe →

ham (min. 90 % meat) 75 g · rice cakes 35 g · Edam cheese 30 % 20 g · vegetables of your choice 100 g

298 kcal
P 25 g

Dinner · 19:00

Cod with vegetables and potatoes recipe →

cod 180 g · potatoes 265 g · vegetables of your choice 250 g · olive oil 10 g

519 kcal
P 41 g

Tuesday

2,012 kcal · P 161 g · C 159 g · F 81 g

Breakfast · 7:00

Scrambled eggs with bread and vegetables recipe →

eggs 5 pc (250 g) · whole-grain bread 45 g · vegetables of your choice 150 g

503 kcal
P 38 g

Lunch · 12:00

Salmon with quinoa and broccoli recipe →

salmon 225 g · quinoa (cooked) 160 g · vegetables of your choice 200 g

702 kcal
P 55 g

Snack · 15:30

Quark with fruit recipe →

quark (semi-skimmed) 190 g · mixed berries (frozen is fine) 100 g · banana 1 pc (70 g)

303 kcal
P 24 g

Dinner · 19:00

Chicken salad with avocado recipe →

chicken breast 140 g · lettuce and cucumber 200 g · avocado 50 g · whole-grain bread 100 g

504 kcal
P 44 g

Wednesday

2,020 kcal · P 166 g · C 223 g · F 50 g

Breakfast · 7:00

Greek yogurt with oats and nuts recipe →

Greek yogurt 0 % 310 g · rolled oats 45 g · mixed berries (frozen is fine) 100 g · nuts 15 g

496 kcal
P 41 g

Lunch · 12:00

Turkey pasta with tomato sauce recipe →

turkey breast 190 g · whole-wheat pasta (cooked) 265 g · vegetables of your choice 200 g · olive oil 10 g

719 kcal
P 59 g

Snack · 15:30

Protein shake and a banana recipe →

whey protein 20 g · milk 1.5 % 250 g · banana 1 pc (130 g)

306 kcal
P 25 g

Dinner · 19:00

Cottage cheese with bread and vegetables recipe →

cottage cheese 285 g · whole-grain bread 70 g · vegetables of your choice 200 g

499 kcal
P 41 g

You'll get the other 4 days and a shopping list in a custom plan

This meal plan is for an average build. In a custom plan we calculate calories and grams exactly for you, leave out what you don't eat and add a 4-week training plan.

Custom meal plan for €9.99

1,600 kcal fat loss meal plan 2,800 kcal muscle gain meal plan 2,200 kcal vegetarian meal plan