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2022 calorie diet plan no. 2781. Explore our member meal plans with a daily calorie limit of 2000 calories. Many 2000 calorie diet plans to choose from.

2000-Calorie Diet Plans

A 2022-Calorie Diet plan created by Lester

2000-Calorie Diet
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Georgia, United States
Total Calories: 2022
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2022 Calories Diet Meal Plan

2000-Calorie Diet Plans
Here is a meal plan which was created by one of the users of this site. This 2022-calorie diet plan includes the following food items and may be consumed if it fits your diet and eating patterns.
Macronutrient Summary  |  Macronutrient Analysis  |  Run Meal Health Check
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Breads & Cereals
Nutrition Facts - Meat
Nutrition Facts - Pasta, Rice & Noodles
Nutrition Facts - Sauces, Spices & Spreads
What's in this meal?
Total fat in this plan:
75 g - 107%
Total saturated fat in this plan:
16 g - 74%
Total trans fat in this plan:
Total cholesterol in this plan:
258 mg - 98%
Total sodium in this plan:
2297 mg - 109%
Total carbohydrates in this plan:
207 g - 78%
Total dietary fiber in this plan:
25 g - 95%
Total Fat. Total Fat. in the meal plan exceeds the limit.    Sat Fat. Sat. Fat in this meal plan is at or below limit.    Cholesterol Cholesterol in this meal plan is at or below limit.    Sodium Sodium in the meal plan exceeds the limit.    Carbs Carbs in this meal plan is at or below limit.    Protein For men, daily recommended minimum protein intake should be 56 gms per day.
			Source: Webmd    Fiber Fiber in this meal plan does NOT meet the minimum recommended


Macronutrient calculation for this 2022 Calories meal plan:
Below is a breakdown of this meal plan along with its macro nutrition calculation. You may simulate changes in macro nutrition levels by changing the default macro ratios seen below.
25 - 35%
Range in Grams
127 - 177
40 - 60%
Range in Grams
202 - 303
15 - 25%
Range in Grams
34 - 56
Based on
Selected Ratio
  Calculated Protein Limit
152 g
  Calculated Carbs Limit
253 g
  Calculated Fat Limit
45 g
286 Calories
  30.95   0   17.02
707 Calories
  29.32   104.83   24.24
601 Calories
  63.4   44.42   16.99
428 Calories
  18.4   57.56   17.02
142 g
Within Range
127 - 177
207 g
Within Range
202 - 303
75 g
Above Range
34 - 56
Note: The macronutrient summary and simulation, as seen above, is for your reference only. Please consult a professional for your specific needs.

What's in this 2000-calorie diet meal plan?

Lester created a meal plan that includes a plan for breakfast, lunch, dinner and snack. For breakfast Lester chose Beef - 4 oz boneless. For lunch Lester chose Bread - Eureka! Saaa-wheat! Organic Bread Bread, Peanut Butter - Reduced Fat. For dinner Lester chose Brown Rice - Regular Brown Rice, Chicken - 1 Roasted Breast. For snack Lester chose Bread - Eureka! Saaa-wheat! Organic Bread Bread, Peanut Butter - 1 tbsp Reduced Fat.

With all the food items consumed during the day using this 2000-calorie meal plan, Lester's total caloric consumption added to 2022 which is perfectly within the limit of this 2000-calorie meal plan.

Below is the nutritional breakdown for each meal set up by Lester for the entire day. Here you will also find the nutrition facts for each of the meal consumed during the day. You are more than welcome to print and or email this 2000-calorie meal to yourself or a friend if you wish.

Feel free to share this on your Facebook profile if you feel that your healthy dieting friends can use this to manage their daily caloric intake and achieve a healthy weight loss.

Meal Plan Created On: Mar 21st, 2015

Macronutrient Ratio for Weight Loss/Gain Analysis

Below is a brief analysis of this plan's macronutrient composition. The objective here is to see if this 2022 Calories Meal Plan passes the test for one of the three scenarios for muscle gain, weight loss, or maintenance goals, as highlighted below.
Goal: Muscle Gain | Higher Carbs
If your goal is to gain muscle then the macronutrient ratio for your meal plan should be 40-60% carbs, 25-35% Protein and about 15-25% Fat.
Macronutrient Ratio - Muscle Gain - Protein: 25-35% | Carbs: 40-60% | Fat: 15-25%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 127 - 177 142 Pass
CARBS 202 - 303 207 Pass
FAT 34 - 56 75 Fail
Goal: Weight Maintenance | Moderate Carbs
If your goal is weight maintenance then the macronutrient ratio for your meal plan should be 30-50% carbs, 25-35% Protein and about 25-35% Fat.
Macronutrient Ratio - Weight Maintenance - Protein: 25-35% | Carbs: 30-50% | Fat: 25-35%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 127 - 177 142 Pass
CARBS 152 - 253 207 Pass
FAT 56 - 79 75 Pass
Goal: Get Lean | Higher Protein
If your goal is to get lean then the macronutrient ratio for your meal plan should be 10-20% carbs, 40-50% Protein and about 30-40% Fat.
Macronutrient Ratio - Get Lean - Protein: 40-50% | Carbs: 10-20% | Fat: 30-40%
Macros Acceptable Range (g) In this Meal (g) Pass/Fail
PROTEIN 202 - 253 142 Fail
CARBS 51 - 101 207 Fail
FAT 67 - 90 75 Pass

Healthy Meal Plans

Run Health Check
Is this a healthy meal plan? See below...  
Some basic analysis of this 2022 calories meal plan:
  • This meal plan seems to be deficient of some food items that could possibly make it a healthier meal plan. It's lacking food items that are Cholesterol And Blood Sugar Helpers, Antioxidant Rich, High Fiber, High In Potassium, Foods Enriched With Plant Sterols, Omega 3 Fatty Acid Rich Foods and High Energy Foods.
  • Food items such as vegetables, fruits, whole grains, artichokes, russet potatoes, apples, most vegetables, pears, mangoes, mushrooms, peas, potatoes, orange juice, yogurts, margarines, salmon, lake trout, mackerel, 100% vegetable juices, sweet potatoes, tomatoes. etc... would potentially add more nutritional value to this 2022 calories meal plan.
  • However, this meal plan does contain food items that are .

The above is just for informational purposes and may not be accurate. Please consult your physician for any specific dietary, health or medical advice.
Meal Plan Items:
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Beef - 4 oz boneless 1 286 30.95g 0 17.02g
  Total: 286 30.95g 0 17.02g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Eureka! Saaa-wheat! Organic Bread Bread 4 520 20g 92g 12g
Peanut Butter - Reduced Fat 1 187 9.32g 12.83g 12.24g
  Total: 707 29.32g 104.83g 24.24g
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View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Brown Rice - Regular Brown Rice 1 215 4.99g 44.42g 1.74g
Chicken - 1 Roasted Breast 1 386 58.41g 0 15.25g
  Total: 601 63.4g 44.42g 16.99g
Add to Favorites
View Full Nutrition
Name Servings Calories Protein Carbs Total Fat
Bread - Eureka! Saaa-wheat! Organic Bread Bread 2 260 10g 46g 6g
Peanut Butter - 1 tbsp Reduced Fat 2 168 8.4g 11.56g 11.02g
  Total: 428 18.4g 57.56g 17.02g
  Total: 2022 142.07g 206.81g 75.27g
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Please be advised that this is a meal plan created by one of our members and is displayed mainly for informational purposes. It may or may not be suitable for you. Please consult your physician before creating and/or adopting any of our member meal plans.
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Nutrition Facts
Serving Size: See Meal Plan
When Counting Macros is in ON mode, the calculations below for Macros - Protein, Carbs and Fat, are based on the scenario and the values seen in the ratio selected. 
Calories 2022  Calories from Fat 677
% Daily Value*
Total Fat 75.27g 107%
Saturated Fat 16.37g 74%
Polyunsaturated Fat 11.53g  
Monounsaturated Fat 24.75g
Cholesterol 258mg 98%
Sodium 2297mg 109%
Potassium 0mg  
Total Carbohydrates 206.81g 78%
Dietary Fiber 25g 95%
Sugars 42.03g | ABOVE RECOMMENDED LIMIT: 37.5g 112%
Protein 142.07g
Vitamin A 4%
Vitamin C 0%
Calcium 22%
Iron 73%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
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