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Your meal plan - Imagine a day meeting your protein, veggies, & fruit nutrition. And low calories!

Updated: Jul 18, 2023


I've cooked up something exciting for you active people out there. Here's a high-protein, about 2000-calorie meal plan for anyone.

Need help adjusting the calorie count to suit your body's needs for maintaining or losing weight? I've got you covered! Simply drop a comment with 'HELP!', or send me an email at and let's get you on track.

TAKE ACTION: Let the listed meals and snacks in the plan guide your grocery shopping - fill up on proteins, veggies, and fruits. After all, we munch on what's around, right? So, let's say goodbye to junk food and hello to deliciously healthy food!😋🍽️

Why is it beneficial to spread protein intake throughout the day?

Spreading out your protein intake throughout the day, rather than consuming it in large amounts in one or two meals, helps maintain consistent muscle protein synthesis rates, contributing to better muscle growth and repair, and it also aids in maintaining a feeling of fullness to help manage hunger and weight.



  • Greek yogurt (1 cup, non-fat) topped with 1 tablespoon chia seeds and 1/2 cup of mixed berries (like blueberries, raspberries, or strawberries) - 190 calories, 20g protein.

  • A side of smoked salmon (2 oz) - 70 calories, 12g protein.

This gives a total of about 260 calories and 32g protein. The Greek yogurt provides a good dose of protein, the chia seeds offer fiber and omega-3 fatty acids, while the berries offer antioxidants, vitamins, and a natural sweetness. The smoked salmon is a great source of protein and omega-3 fatty acids.

Morning Snack:

  • Low-fat cottage cheese (1 cup) with 1/2 cup pineapple - 220 calories, 28g protein


  • Tuna salad: canned light tuna in water (3 oz), mixed with 1 tbsp light mayo and 2 tbsp bone broth, served on a bed of lettuce, with cherry tomatoes, cucumber, and 1 tbsp vinaigrette - 215 calories, 25g protein

  • Whole grain roll - 80 calories, 3g protein

Afternoon Snack:

  • Greek yogurt (1 cup, non-fat) with 1 tbsp honey - 150 calories, 18g protein

  • A handful of almonds (1 oz) - 160 calories, 6g protein


  • Grilled chicken breast (4 oz) with a drizzle of olive oil (1 tsp) - 215 calories, 35g protein

  • Sweet potato (medium-sized, baked) - 103 calories, 2g protein

  • Steamed asparagus (1 cup) - 40 calories, 4g protein

Evening Snack:

  • Protein shake: 1 scoop protein powder mixed with water or unsweetened almond milk - 120 calories, 20g protein

  • 1 small banana - 90 calories, 1g protein

Daily Totals:

  • ~1668 calories

  • 160g protein

You have room for additional snacks or beverages to reach 2000 calories. A few ideas:

  • A slice of whole-grain bread with 1 tbsp of peanut butter - 200 calories, 8g protein

  • A medium-sized orange - 62 calories, 1g protein

  • 1 oz of cheese - 110 calories, 7g protein

At first glance, the plan may seem like it involves a lot of food. However, by maintaining the right portions of these nutrient-dense choices and cutting out empty calories, you'll find it's actually perfectly balanced!

Here at Fit By Kellie, I'm all about celebrating YOU and helping you know how to work on your health goals. 🌈💖

On Facebook in my workout group, I provide a new workout each weekday for building strength and keeping mobility. I also post these fabulously tasty meal plans and give insights about nutrition for a healthy lifestyle. 🏋️‍♀️🥗💃

Keep in touch with 'Fit By Kellie'! 🎉🌼

Please remember to consult with a registered dietitian or healthcare provider for the most personalized advice for food allergies or other health conditions.

Ensure you stay well hydrated throughout the day, particularly when exercising regularly, in hot-humid climates, and at higher altitudes.


Here's a grocery list based on the meal plan provided:

Fruits and Vegetables:

1. Apples - 2 small

2. Pineapple - 1 can or fresh equivalent

3. Lettuce - 1 head or bag

4. Cherry tomatoes - 1 pint

5. Cucumber - 1 medium

6. Sweet potato - 2 medium

7. Asparagus - 1 bunch

8. Banana - 2 small

9. Orange - 1 medium


1. Eggs - 1 dozen

2. Low-fat cottage cheese - 16 oz container

3. Canned light tuna in water - 2 cans

4. Non-fat Greek yogurt - 32 oz container

5. Chicken breast - 2 (4 oz each)

6. Protein powder - 1 container (choose a flavor you enjoy - Recommend Ladder Vanilla Flavor)


1. Whole grain rolls or whole grain bread - 2

Dairy & Alternatives:

1. Unsweetened almond milk - 1 quart

2. Cheese - 1 small block or pre-sliced package

Pantry Items:

1. Light mayo - 1 small jar

2. Vinaigrette - 1 bottle

3. Honey - 1 small bottle

4. Almonds - 1 bag

5. Peanut butter - 1 jar

6. Cinnamon - 1 small container


1. Olive oil - 1 bottle (if not already on hand)

2. Bone Broth - 1 can or carton to have on hand, stored in the refrigerator

Remember, this list is based on the meal plan provided. Adjust quantities as necessary based on serving sizes, personal eating habits, and the length of time between shopping trips.


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