2050 Calorie Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 2,027 Calories. Build your own day below, or jump to the full week.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 2050 Calorie Meal Plan

This 2050 Calorie Meal Plan gives you three meals and a snack a day for seven days. It averages 2,027 Calories, with 145g protein, 77g fat and 210g carbs (including 36g of fiber). Protein is high for a general plan, at 29% of Calories.

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Is 2050 Calories Right for You?

How many Calories you need depends on your age, sex, size and how active you are. Here's what 2,050 Calories a day would mean for four example people, using the same Mifflin-St Jeor estimate as our Calorie calculator.

Example personMaintenance CaloriesAt 2,050 Calories a day
Woman, 35, 5'5", 150 lb, desk job1,650About 400 Calories over maintenance, or roughly 0.8 lb gained a week.
Same woman, works out 3 to 4 times a week1,890About 160 Calories over maintenance, or roughly 0.3 lb gained a week.
Man, 35, 5'10", 180 lb, desk job2,110Close to maintenance, so weight should stay about the same.
Same man, works out 3 to 4 times a week2,420About 370 Calories under maintenance, or roughly 0.7 lb lost a week.

These are estimates, and everyone's different. Treat them as a starting point, and adjust based on how your weight changes over a few weeks.

Want a little less or more? See the 2000 Calorie Meal Plan or the 2100 Calorie Meal Plan.

Browse Other 2050 Calorie Diet Plans