A sample 2000 calorie day with ~180g protein, 200g carbs, and 60g fat — five meals, real foods, portioned to the gram. Generated with the same Auto-Build engine coaches use inside MacroFuel.
A 2000 calorie day tends to fit active women maintaining weight, active men in a moderate cut, and lifters focused on body recomposition. Pairing it with ~180g of protein (roughly 0.9–1.0g per pound of goal bodyweight) protects lean muscle in a deficit and supports recovery from training. Coaches: use this as a starting template inside the [macro meal plan generator](/macro-meal-plan-generator) and let MacroFuel swap foods to each client's preferences.
Breakfast (~450 kcal): 3 whole eggs, 3 egg whites, 1 cup oats with berries. Snack (~300 kcal): Greek yogurt (1.5 cups, 0% fat) with 1 tbsp honey. Lunch (~500 kcal): 6 oz grilled chicken, 1.5 cups jasmine rice, mixed greens with 1 tsp olive oil. Snack (~250 kcal): whey protein shake and a medium apple. Dinner (~500 kcal): 6 oz lean ground turkey, 1 medium sweet potato, roasted broccoli. Totals land within ±3% of 2000 kcal / 180P / 200C / 60F when portioned to the gram.
Proteins: eggs (2 dozen), Greek yogurt (2 large tubs), chicken breast (3 lb), lean ground turkey (2 lb), whey protein. Carbs: rolled oats, jasmine rice, sweet potatoes, mixed berries, apples, honey. Fats: olive oil, almonds (optional swap). Veg: broccoli, spinach, mixed greens. Multiply by seven days, adjust for household size, and export a branded grocery list straight from MacroFuel.
Cutting from maintenance? Trim 250–500 kcal from carbs and fats, keep protein at 180g. Lean bulk? Add a fourth carb source (a second rice serving or oats snack) to reach 2300–2500 kcal. Vegetarian? Swap chicken/turkey for tofu, tempeh, and cottage cheese and add a scoop of whey isolate. Every version keeps the 180g protein floor — the piece that actually preserves muscle.
One click portions every meal to hit 2000 kcal and 180g protein from your food database.
Client hates broccoli? Swap it — macros re-balance automatically to stay on target.
Toggle dietary preferences and MacroFuel rebuilds the plan around them.
Send a polished plan and shopping list with your logo in under a minute.
Turn a 2000 kcal maintenance day into high/medium/low carb variants for a full week.
Clients log meals, swap ingredients, and track adherence right in their portal.
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Online PT, London
"Finally a tool built for coaches, not consumers. The macro precision is exactly what I needed for my prep clients."
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Bodybuilding Coach
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Nutrition Coach, Toronto
For most active women and smaller-framed men, 2000 kcal supports maintenance or a lean recomp. 180g protein (roughly 0.9–1.0g per pound of goal bodyweight) is more than enough to build and retain muscle when paired with progressive resistance training.
Rotate lean beef, turkey, eggs, Greek yogurt, cottage cheese, whey, tofu, tempeh, and white fish. MacroFuel lets you tag preferred proteins and Auto-Build rotates them across the week.
Yes. Set the client target to 2000 kcal / 180P / 200C / 60F, click Auto-Build, and MacroFuel fills every meal from your food database — portioned to hit exact macros.
Yes — start a 14-day free trial. Paid plans start at $79/month (Solo) for up to 15 clients, or $149/month (Pro) for 3 coach seats and 50 clients.
Auto-Build fills every meal to exact macros — swap foods, export a branded PDF, and send it to your client.
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