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2000 Calorie Cutting Meal Plan

Cutting2,000 calories/day

Daily Macro Targets

2,000

Calories

175g

Protein

56g

Fat

199g

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 men around 160-180 lbs or very active women. A sustainable, moderate cut.

TDEE Context

A 2000-calorie cutting diet works when your TDEE (Total Daily Energy Expenditure) is roughly 2500-2750 calories. This creates a 500-750 calorie deficit for about 1-1.5 lbs of fat loss per week.

If you are not losing weight after 2 weeks, reduce by 200 calories. If losing more than 1.5 lbs/week, increase by 200. If training performance drops significantly, add 100-200 calories from carbs.

Meal Ideas

Breakfast

Egg White Omelette

10 min

4 egg whites with spinach, mushrooms, and a slice of whole wheat toast.

220 cal28g P4g F20g C

Breakfast

Greek Yogurt Parfait

5 min

Plain Greek yogurt with blueberries, a drizzle of honey, and 1 tbsp granola.

210 cal22g P3g F26g C

Lunch

Chicken Salad Bowl

15 min

Grilled chicken breast over mixed greens with cucumber, tomato, and light vinaigrette.

320 cal40g P10g F14g C

Lunch

Turkey Lettuce Wraps

12 min

Ground turkey with Asian-style sauce in butter lettuce cups.

280 cal32g P12g F10g C

Dinner

Baked Cod & Asparagus

20 min

Baked cod fillet with roasted asparagus and lemon. Light and high protein.

240 cal36g P6g F8g C

Snack

Protein Shake

2 min

1 scoop whey protein with water and ice.

120 cal25g P1g F3g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Egg White Omelette	220	28g	4g	20g
Lunch	Chicken Salad Bowl	320	40g	10g	14g
Dinner	Baked Cod & Asparagus	240	36g	6g	8g
Snack	Protein Shake	1220	25g	1g	278g
Total		2000	129g	21g	320g

Shopping List

Proteins

•Chicken breast
•Turkey breast
•Cod or tilapia
•Egg whites
•Greek yogurt (plain, 0%)
•Whey protein

Vegetables

•Broccoli
•Spinach
•Asparagus
•Zucchini
•Bell peppers
•Cauliflower

Carbs

•Sweet potatoes
•Quinoa
•Oats
•Brown rice (small portions)
•Whole wheat tortillas

Fats

•Olive oil (measured)
•Avocado (portioned)
•Almonds (1 oz bags)

Other

•Hot sauce
•Mustard
•Lemon/lime
•Fresh herbs
•Low-calorie dressings

Meal Prep Tips

✓Prep 5 days of chicken breast on Sunday. Season differently each day to avoid flavor fatigue.
✓Pre-chop all vegetables and store in containers. This makes assembly-style meals take under 10 minutes.
✓Cook a large batch of cauliflower rice to use as a low-calorie base for multiple meals.
✓Keep pre-portioned snacks in bags to avoid mindless overeating.
✓Use a food scale for proteins and calorie-dense items. Eyeballing underestimates portions by 20-40%.

Frequently Asked Questions

How many calories should I eat for cutting?

For a 2000-calorie cutting diet, aim for about 175g protein, 56g fat, and 199g carbs per day. These macros optimize fat loss while preserving lean muscle.

What should I eat for cutting at 2000 calories?

Focus on lean proteins, vegetables, and measured portions of complex carbs. A sample day might include Egg White Omelette for breakfast, Chicken Salad Bowl for lunch, and Baked Cod & Asparagus for dinner, with strategic snacks.

How much protein do I need at 2000 calories for cutting?

At 2000 calories for cutting, aim for 175g protein per day (35% of calories). This is about 44g per meal across 4 meals.

Can I build muscle at 2000 calories?

Building new muscle in a deficit is difficult but possible for beginners. At 2000 calories, your protein target of 175g supports muscle protein synthesis. Pair this with progressive resistance training.

← Previous Next →

Related Meal Plans

2000 Cal Bulking

125g P / 56g F / 249g C

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2200 Cal Cutting

193g P / 61g F / 220g 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 Cutting Meal Plan

Cutting2,000 calories/day

Daily Macro Targets

2,000

Calories

175g

Protein

56g

Fat

199g

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 men around 160-180 lbs or very active women. A sustainable, moderate cut.

TDEE Context

A 2000-calorie cutting diet works when your TDEE (Total Daily Energy Expenditure) is roughly 2500-2750 calories. This creates a 500-750 calorie deficit for about 1-1.5 lbs of fat loss per week.

If you are not losing weight after 2 weeks, reduce by 200 calories. If losing more than 1.5 lbs/week, increase by 200. If training performance drops significantly, add 100-200 calories from carbs.

Meal Ideas

Breakfast

Egg White Omelette

10 min

4 egg whites with spinach, mushrooms, and a slice of whole wheat toast.

220 cal28g P4g F20g C

Breakfast

Greek Yogurt Parfait

5 min

Plain Greek yogurt with blueberries, a drizzle of honey, and 1 tbsp granola.

210 cal22g P3g F26g C

Lunch

Chicken Salad Bowl

15 min

Grilled chicken breast over mixed greens with cucumber, tomato, and light vinaigrette.

320 cal40g P10g F14g C

Lunch

Turkey Lettuce Wraps

12 min

Ground turkey with Asian-style sauce in butter lettuce cups.

280 cal32g P12g F10g C

Dinner

Baked Cod & Asparagus

20 min

Baked cod fillet with roasted asparagus and lemon. Light and high protein.

240 cal36g P6g F8g C

Snack

Protein Shake

2 min

1 scoop whey protein with water and ice.

120 cal25g P1g F3g C

Sample Full Day

Meal	What	Cal	P	F	C
Breakfast	Egg White Omelette	220	28g	4g	20g
Lunch	Chicken Salad Bowl	320	40g	10g	14g
Dinner	Baked Cod & Asparagus	240	36g	6g	8g
Snack	Protein Shake	1220	25g	1g	278g
Total		2000	129g	21g	320g

Shopping List

Proteins

•Chicken breast
•Turkey breast
•Cod or tilapia
•Egg whites
•Greek yogurt (plain, 0%)
•Whey protein

Vegetables

•Broccoli
•Spinach
•Asparagus
•Zucchini
•Bell peppers
•Cauliflower

Carbs

•Sweet potatoes
•Quinoa
•Oats
•Brown rice (small portions)
•Whole wheat tortillas

Fats

•Olive oil (measured)
•Avocado (portioned)
•Almonds (1 oz bags)

Other

•Hot sauce
•Mustard
•Lemon/lime
•Fresh herbs
•Low-calorie dressings

Meal Prep Tips

✓Prep 5 days of chicken breast on Sunday. Season differently each day to avoid flavor fatigue.
✓Pre-chop all vegetables and store in containers. This makes assembly-style meals take under 10 minutes.
✓Cook a large batch of cauliflower rice to use as a low-calorie base for multiple meals.
✓Keep pre-portioned snacks in bags to avoid mindless overeating.
✓Use a food scale for proteins and calorie-dense items. Eyeballing underestimates portions by 20-40%.

Frequently Asked Questions

How many calories should I eat for cutting?

For a 2000-calorie cutting diet, aim for about 175g protein, 56g fat, and 199g carbs per day. These macros optimize fat loss while preserving lean muscle.

What should I eat for cutting at 2000 calories?

How much protein do I need at 2000 calories for cutting?

At 2000 calories for cutting, aim for 175g protein per day (35% of calories). This is about 44g per meal across 4 meals.

Can I build muscle at 2000 calories?

← 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.