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2000 Calorie Bulking Meal Plan

Bulking2,000 calories/day

Daily Macro Targets

2,000

Calories

125g

Protein

56g

Fat

249g

Carbs

Hit your 2,000 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Who Is This For?

For active women or smaller men. Supports steady lean mass gains.

TDEE Context

A 2000-calorie bulking diet works when your TDEE is roughly 1500-1750 calories. This creates a 250-500 calorie surplus for lean muscle gain of 0.5-1 lb per week.

If you are not gaining weight after 2 weeks, add 200 calories (preferably from carbs). If gaining more than 1 lb/week, reduce by 200. Adjust based on the mirror and strength progress, not just the scale.

Meal Ideas

Breakfast

Mass Builder Oats

10 min

80g oats with whole milk, banana, peanut butter, and honey.

620 cal22g P24g F82g C

Breakfast

Full Eggs & Toast

12 min

4 whole eggs scrambled with cheese, 2 slices sourdough, and avocado.

680 cal38g P40g F42g C

Lunch

Double Chicken Rice Bowl

20 min

8 oz chicken breast with 1.5 cups white rice, black beans, and guacamole.

720 cal55g P18g F82g C

Lunch

Steak & Potato Plate

25 min

6 oz sirloin with baked potato, sour cream, and steamed broccoli.

650 cal48g P22g F60g C

Dinner

Chicken Alfredo Pasta

25 min

6 oz chicken with 200g pasta in alfredo sauce and garlic bread.

780 cal48g P28g F82g C

Snack

PB Banana Shake

3 min

1 scoop whey, 1 banana, 2 tbsp peanut butter, whole milk.

520 cal38g P22g F48g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Mass Builder Oats	620	22g	24g	82g
Lunch	Double Chicken Rice Bowl	720	55g	18g	82g
Dinner	Chicken Alfredo Pasta	780	48g	28g	82g
Snack	PB Banana Shake	-120	38g	22g	-112g
Total		2000	163g	92g	134g

Shopping List

Proteins

•Chicken thighs
•Ground beef 80/20
•Salmon
•Whole eggs
•Greek yogurt (full-fat)
•Whey protein

Carbs

•White rice
•Pasta
•Bread
•Bagels
•Oats
•Sweet potatoes
•Bananas

Fats

•Peanut butter
•Olive oil
•Avocado
•Cheese
•Whole milk
•Nuts

Vegetables

•Broccoli
•Mixed frozen vegetables
•Salad greens
•Tomatoes

Other

•Honey
•Maple syrup
•Granola
•Trail mix
•Protein bars

Meal Prep Tips

✓Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week.
✓Prep large batches of ground beef or turkey to use across multiple dishes.
✓Make a big batch of pasta sauce or curry that freezes well for effortless high-calorie dinners.
✓Keep calorie-dense snacks accessible (trail mix, nut butter, protein bars) so you never miss a meal.
✓If struggling to eat enough, drink your calories: smoothies with oats, peanut butter, and whole milk.

Frequently Asked Questions

How do I know if 2000 calories is right for me?

For active women or smaller men. Supports steady lean mass gains. Track your weight for 2 weeks. If bulking, you should see 0.5-1 lb of gain per week. Adjust by 200-300 calories if progress stalls.

What are the best meal prep tips for bulking?

For bulking: Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week. Also, Prep large batches of ground beef or turkey to use across multiple dishes. Consistency beats perfection.

Should I count macros or just calories?

For best results with bulking, track both. Calories determine weight change, but macros (especially 125g protein) determine body composition. Start with protein, then fill in fats and carbs.

How fast should I {goalVerb} weight at 2000 calories?

At 2000 calories for bulking, expect to gain about 0.5-1 lb of gain per week. Faster changes risk excessive fat gain. Patience produces better long-term results.

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Related Meal Plans

2000 Cal Cutting

175g P / 56g F / 199g C

1800 Cal Bulking

113g P / 50g F / 225g C

2200 Cal Bulking

138g P / 61g F / 275g C

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.

Version 2 is almost here. V2 coming soon. Join 500+ users before launch.Download now

2000 Calorie Bulking Meal Plan

Bulking2,000 calories/day

Daily Macro Targets

2,000

Calories

125g

Protein

56g

Fat

249g

Carbs

Hit your 2,000 calorie target daily. FitCommit scans food and tracks macros automatically.

V2 coming soon. Join 500+ users before launch.

Try FitCommit Free

Who Is This For?

For active women or smaller men. Supports steady lean mass gains.

TDEE Context

A 2000-calorie bulking diet works when your TDEE is roughly 1500-1750 calories. This creates a 250-500 calorie surplus for lean muscle gain of 0.5-1 lb per week.

Meal Ideas

Breakfast

Mass Builder Oats

10 min

80g oats with whole milk, banana, peanut butter, and honey.

620 cal22g P24g F82g C

Breakfast

Full Eggs & Toast

12 min

4 whole eggs scrambled with cheese, 2 slices sourdough, and avocado.

680 cal38g P40g F42g C

Lunch

Double Chicken Rice Bowl

20 min

8 oz chicken breast with 1.5 cups white rice, black beans, and guacamole.

720 cal55g P18g F82g C

Lunch

Steak & Potato Plate

25 min

6 oz sirloin with baked potato, sour cream, and steamed broccoli.

650 cal48g P22g F60g C

Dinner

Chicken Alfredo Pasta

25 min

6 oz chicken with 200g pasta in alfredo sauce and garlic bread.

780 cal48g P28g F82g C

Snack

PB Banana Shake

3 min

1 scoop whey, 1 banana, 2 tbsp peanut butter, whole milk.

520 cal38g P22g F48g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Mass Builder Oats	620	22g	24g	82g
Lunch	Double Chicken Rice Bowl	720	55g	18g	82g
Dinner	Chicken Alfredo Pasta	780	48g	28g	82g
Snack	PB Banana Shake	-120	38g	22g	-112g
Total		2000	163g	92g	134g

Shopping List

Proteins

•Chicken thighs
•Ground beef 80/20
•Salmon
•Whole eggs
•Greek yogurt (full-fat)
•Whey protein

Carbs

•White rice
•Pasta
•Bread
•Bagels
•Oats
•Sweet potatoes
•Bananas

Fats

•Peanut butter
•Olive oil
•Avocado
•Cheese
•Whole milk
•Nuts

Vegetables

•Broccoli
•Mixed frozen vegetables
•Salad greens
•Tomatoes

Other

•Honey
•Maple syrup
•Granola
•Trail mix
•Protein bars

Meal Prep Tips

✓Cook 4+ cups of rice in a rice cooker on Sunday. Store in the fridge for quick meals all week.
✓Prep large batches of ground beef or turkey to use across multiple dishes.
✓Make a big batch of pasta sauce or curry that freezes well for effortless high-calorie dinners.
✓Keep calorie-dense snacks accessible (trail mix, nut butter, protein bars) so you never miss a meal.
✓If struggling to eat enough, drink your calories: smoothies with oats, peanut butter, and whole milk.

Frequently Asked Questions

How do I know if 2000 calories is right for me?

For active women or smaller men. Supports steady lean mass gains. Track your weight for 2 weeks. If bulking, you should see 0.5-1 lb of gain per week. Adjust by 200-300 calories if progress stalls.

What are the best meal prep tips for bulking?

Should I count macros or just calories?

For best results with bulking, track both. Calories determine weight change, but macros (especially 125g protein) determine body composition. Start with protein, then fill in fats and carbs.

How fast should I {goalVerb} weight at 2000 calories?

At 2000 calories for bulking, expect to gain about 0.5-1 lb of gain per week. Faster changes risk excessive fat gain. Patience produces better long-term results.

← Previous Next →

Track Every Meal Automatically

FitCommit scans food with your camera and logs calories and macros instantly. Get personalized targets from an AI body scan. Free 7-day trial.

Try FitCommit Free

4.9 stars on the App Store. Free 7-day trial, then $3.99/mo.