This 7-Day, 2,000-Calorie Meal Plan Will Help You Build Lean Muscle (2024)

Peanut Butter & Jam Overnight Oats

1. In a bowl, add ¼ cup peanut butter and 2 Tbsp maple syrup. Whisk in 2 cups unsweetened almond milk with 1 ½ cups quick oats and 1 ½ Tbsp chia seeds. Cover and let sit overnight.

2. For topping add 3 cups finely chopped strawberries to 2 Tbsp maple syrup. Stir and let sit. Split portions into 3: One for now; refrigerate two for later.

Greek Chicken Salad

1. In a ziptop bag, combine 1 Tbsp Greek seasoning, juice from ½ lemon, and ½ Tbsp extra virgin olive oil. Add 10 oz boneless, skinless Chicken breast. Marinate for 20 minutes.

2. Remove chicken from marinade and sear in a medium-hot pan till cooked, 10 to 15 minutes per side.

3. In a large bowl, combine 1 ½ cups cherry tomatoes, ½ cucumber (diced), 2 Tbsps finely diced red onion, ½ cup pitted Kalamata olives, 1 ½ Tbsp balsamic vinegar, 1 ½ Tbsp extra virgin olive oil, sea salt, and pepper. Mix well and serve with chicken. Split portions into 2. One for now; another for later.

Lemon Tart Smoothie

In a blender, puree the juice from 2 lemons, 2 frozen bananas, 2 cups frozen cauliflower, ¼ cup coconut butter, ½ cup vanilla protein powder, and 3 cups unsweetened almond milk. Split portions into 2. One for now; another for later.

Blackened Fish Taco Bowls

1. In a food processor, chop ½ head of cauliflower until it reaches a rice-like consistency. Set aside in a bowl.

2. In a food processor, puree ¼ avocado, 2 Tbsps extra virgin olive oil, juice from ½ lemon, and 2 Tbsps. Set aside in a jar.

3. In a small bowl, combine 1 ½ tsp chili powder, 1 ½ tsp cumin, ¼ tsp cayenne, ½ tsp paprika, and ¼ tsp each sea salt and black pepper. Sprinkle over 2 tilapia fillet. Add them to a pan with a bit of olive oil on medium high heat. Cook 3 to 4 minutes per side.

4. Top cauliflower rice with 2 Tbsps diced red onion, ¼ diced green pepper and 1 cup cooked, drained black beans. Add chopped blackened tilapia, avocado dressing, serve with lime. Split portions into 2. One for now; another for later.

Cinnamon Raisin Protein Cookies

Preheat your oven to 350°F. In a bowl, mash ¾ banana, and then add 3 Tbsps egg whites and 1 Tbsp tahini. Mix well. Add ¼ cup vanilla protein powder, ¼ cup oats, ¼ cup cinnamon, 2 Tbsp raisins, and 2 Tbsp ground flax seed. Mix well. Scoop batter onto baking sheet and form cookie shape. Bake till chewy-crisp 18 to 22 minutes. Remove from oven, and let cool.

Nutrition for Day 1: 2068 calories, 119g protein, 198g carbs (47g fiber), 101g fat

Zucchini Breakfast Boats

1. Preheat your oven to 375°F. Slice 2 zucchinis in half lengthwise and scoop out the middle flesh. Place the hollowed out zucchini face up in oven-safe dish and bake for 15 minutes.

2. Heat a skillet over medium and add 1 chopped red bell pepper, ½ chopped yellow onion, and 8 chopped white button mushrooms. Cook till tender, 5 to 7 minutes.

3. In a bowl, whisk 4 eggs. Add ¼ tsp sea salt and pour into the cooking vegetables. Cook till the eggs set, 3 to 4 minutes.

4. Transfer the egg and vegetables to the scooped out portion of zucchini and bake for 5 more minutes. Remove from oven, top with parsley or basil and nutritional yeast. Split portions into 2. One for now; another for later.

Triple Berry Protein Bowl

In a bowl, add 1 cup sliced strawberries, 1 cup blueberries, 1 cup blackberries, 2 Tbsps hemp seeds, and ¼ cup slivered almonds. Top with 2 Tbsps almond butter and ½ cup unsweetened almond milk. Split portions into 2. One for now; another for later.

Yogurt & Berries

Divide 2 cups plain greek yogurt into a bowl. Top with 2 cups thawed frozen berries. Split portions into 2. One for now; another for later.

Banana Cinnamon Smoothie

In a blender, puree ½ cup vanilla protein powder, 2 Tbsps ground flax seed, 2 Tbsps chia seeds, 2 frozen bananas, 4 ice cubes, 2 cups water, and ½ tsp cinnamon. Split portions into 2. One for now, another for later.

Nutrition for Day 2: 1910 calories, 138g protein, 165g carbs (47g fiber), 88g fat

Pork Lettuce Wraps

1. In a pan over medium heat, add ½ tsp avocado oil. Add 1 minced clove of garlic, and cook for 1 minute. Add 8 oz lean, ground pork. Cook for 6 to 8 minutes, until cooked through. Drain any excess fat and return to the stove.

2. In a small bowl, mix 1 Tbsp coconut aminos, ½ tsp sesame oil, and ½ tsp honey. Put the pork mixture into individual lettuce leaves. Top with 1 shredded carrot and ½ tsp sesame seeds. Split portions into 2. One for now; another for later.

Ground Beef, Asparagus, & Mashed Sweet Potatoes

1. In a steamer basket set over a pot of boiling water, steam 1 ½ medium, peeled, chopped sweet potatoes for 15 minutes. Transfer into a bowl.

2. Steam 2 cups asparagus, chopped in half for 3 to 5 minutes (thin asparagus), or 6 to 8 minutes (thick asparagus). Set aside.

3. Add a pinch of sea salt to the sweet potatoes; mash until creamy.

4. In a large pan, heat 1 ½ tsp olive oil over medium heat. Cook 8 oz extra lean ground beef. Add pinch of salt. Drain any excess liquid.

5. Divide sweet potato, asparagus, and beef into 2 containers. One for now; another for later.

(Yogurt & Berries leftovers from Day 2)

Nutrition for Day 3: 1956 calories, 115g protein, 183g carbs (38g fiber), 94g fat

Cajun Shrimp Penne

1. Bring a medium pot of water to a boil. Then boil 1 box of penne to package directions, and drain.

2. Add ⅓ cup cashews and ⅓ cup water to a blender. Blend on high for about 1 to 2 minutes until very smooth. Set aside.

3. In a bowl, add 8 oz large, peeled, deveined shrimp and toss with ¾ Tbsp Cajun seasoning and 1 Tbsp extra virgin olive oil. Set aside.

4. In a large pan over medium heat, add ½ Tbsp olive oil along with ¾ cup trimmed, cut asparagus, and ¼ tsp salt. Cook 4 minutes, flipping often. Add shrimp, cook 3 to 4 minutes, flipping halfway. Set aside.

5. Add ½ Tbsp oil to pasta. In a pan over medium-low heat, add 1 minced, clove of garlic, cook until fragrant. Add 1 cup fire roasted diced tomatoes and ¾ Tbsp Cajun seasoning and combine.

6. In a large pot, combine the cashew cream, pasta, and asparagus. Divide onto plates, top with shrimp, ¼ cup parsley, and season with salt and pepper. Split portions into 2. One for now; another for later.