Nutrioscale - Blog
  • 20 Dec, 2023

  • By Nutrioscale Team

2000-Calorie Meal Plan: Recipes & Preparation

In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or shed a few pounds, implementing a 2000-calorie meal plan could be the answer you've been looking for.

This carefully designed meal plan provides a delicious and nutritious way to achieve your weight loss goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2000-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 500 -
Avocado Toast with Poached Eggs


  • 2 thick slices of whole grain bread (~160 grams)
  • 1 large avocado (~200 grams)
  • 2 large eggs
  • 1 tablespoon white vinegar
  • Salt to taste
  • Pepper to taste
  • Chili flakes (optional, for garnish)
  • Fresh herbs (such as parsley or cilantro, optional for garnish)


  1. Toast the bread slices to your desired level of crispiness using a toaster or a pan on medium heat.
  2. Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl.
  3. Mash the avocado with a fork until it reaches your desired consistency. Season with salt and pepper to taste.
  4. Bring a pot of water to a gentle simmer and add the white vinegar.
  5. Crack each egg into a small bowl or cup. Create a gentle whirlpool in the simmering water and carefully slide the eggs into the center, one at a time.
  6. Poach the eggs for about 3-4 minutes for a soft yolk or longer if you prefer a firmer yolk.
  7. Remove the poached eggs with a slotted spoon and place them on a paper towel to drain excess water.
  8. Spread the mashed avocado evenly onto the toasted bread slices.
  9. Top each slice with a poached egg. Season with additional salt, pepper, and chili flakes if desired.
  10. Garnish with fresh herbs and serve immediately.

Macros for the recipe:

Nutrient Amount Unit
Calories 500 kcal
Total Fat 30 g
Saturated Fat 6 g
Cholesterol 372 mg
Sodium 400 mg
Total Carbohydrates 34 g
Dietary Fiber 14 g
Sugars 5 g
Protein 20 g

Lunch: 650 -
Quinoa and Black Bean Stuffed Peppers


  • 4 large bell peppers, halved and seeded
  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 cup corn kernels
  • 1/2 cup diced tomatoes
  • 1/2 cup shredded cheddar cheese
  • 1/4 cup chopped fresh cilantro
  • 1 tsp cumin
  • 1 tsp chili powder
  • 1/2 tsp garlic powder
  • Salt and pepper to taste
  • 1 tbsp olive oil


  1. Preheat oven to 375°F (190°C).
  2. Place the bell pepper halves in a baking dish, cut sides up, and lightly brush with olive oil. Set aside.
  3. In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is fluffy and the liquid is absorbed.
  4. In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, garlic powder, salt, and pepper.
  5. Spoon the quinoa mixture into each bell pepper half, pressing lightly to pack the filling.
  6. Sprinkle the tops of the stuffed peppers with shredded cheddar cheese.
  7. Cover the baking dish with foil and bake for 25 minutes. Then remove the foil and bake for an additional 10 minutes, or until the peppers are tender and the cheese is melted and slightly browned.
  8. Garnish with chopped fresh cilantro before serving.


Nutrient Amount per Serving
Calories 650 kcal
Total Fat 15 g
Saturated Fat 5 g
Cholesterol 20 mg
Sodium 700 mg
Total Carbohydrates 96 g
Dietary Fiber 19 g
Sugars 9 g
Protein 29 g

Dinner: 850 -
Vegetable Stir Fry with Tofu


  • 200g firm tofu, drained and cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon vegetable oil
  • 2 cups mixed vegetables (e.g., broccoli, bell peppers, carrots, snap peas)
  • 1 teaspoon ginger, minced
  • 2 cloves garlic, minced
  • 1 tablespoon cornstarch
  • 2 tablespoons water
  • Salt and pepper to taste


  1. Press the tofu to remove excess water and then cut it into 1-inch cubes.
  2. In a bowl, combine the tofu with 1 tablespoon of soy sauce and let marinate for at least 15 minutes.
  3. Heat the sesame oil in a large non-stick skillet or wok over medium-high heat.
  4. Add the marinated tofu to the pan and stir-fry until golden brown, about 5-7 minutes. Remove tofu and set aside.
  5. Add the vegetable oil to the skillet, then add the mixed vegetables, ginger, and garlic. Stir-fry for 3-4 minutes or until vegetables are tender-crisp.
  6. In a small bowl, whisk together the remaining tablespoon of soy sauce, cornstarch, and water until smooth.
  7. Add the tofu back to the skillet with the vegetables. Stir the cornstarch mixture once more and then pour it over the tofu and vegetables.
  8. Stir-fry for an additional 1-2 minutes, or until the sauce has thickened. Season with salt and pepper to taste.
  9. Remove from heat and serve immediately with your choice of side (brown rice, quinoa, etc.).


Nutrient Amount
Calories 850
Protein 40g
Carbohydrates 65g
Fiber 10g
Sugars 15g
Fat 45g
Saturated Fat 5g
Cholesterol 0mg
Sodium 1200mg