Over the course of the last few years, I’ve gone through times where I relied heavily on meal plans to help me meet my goals. I’ve painstakingly followed these plans closely and I’ve learned the good and the bad that can come with carefully following meal plans. That said, I know how helpful they can truly be to anyone who’s just beginning their fitness journeys.
Most websites might provide something like a meal plan under “paid services” or after signing on to an email list but as you know, I don’t go for those gimmicks and like to do things a little differently. That’s why for my @Neeks93 followers, I’ve put together this typical, cookie-cutter, 2000(ish) calorie meal plan for you to see FREE OF CHARGE and added a shopping list for good measure! Please feel free to use it however you see fit.
some facts you should know first...
This plan is boring A.F.
Seriously. That’s just the way it is with most meal plans.
It can be restrictive
If used over the long term, this plan will start to feel restrictive, which might lead to a binge.
It isn’t a “sure thing”
It might make you gain or lose weight (depending on whether or not it puts you in a caloric deficit or surplus.)
general tips:
- Use this plan to understand what 2000 calories visually could look like and adjust accordingly to your goals. Here’s a great tool to start calculating your caloric needs.
- Remember: I am not certified to write meal plans and/or guide you on the number of calories you should eat per day to achieve your body composition goals.
- I would recommend you hire a registered dietitian or consider a hiring certified bodybuilding coach to assist you with that as I am just a mechanical engineer!
- Take the time to learn the basics written in my 60+ page eBook/worksheets.
- This method is going to take more time but I wrote it so you wouldn’t have to follow a meal plan ever again. This will help you feel empowered and then you can one day decide if you want to take your body to “the next level“ with a formal meal plan.
- If you do decide you’re ready for “the next level,” save yourself the time and calculations and hire a coach!
- Email: sara@titanfitnessandnutrition.com for more details on lifestyle coaching plans!
- Team Titan Fit is the ONLY “Neeks Approved” coach (A.K.A. my coach)
Meal 1 (315 cal)
- 2 Whole Eggs + Handful of spinach/tomato
- ½ Cup Frozen Strawberries
- ½ Cup Rolled Oats
Meal 2 (340 cal)
- 4 oz. of Extra Lean Ground Beef 96/4 (approx. 1/4 of a 1 lb. package)
- 1 Serving Frozen Veggies (approx. one cup)
- ½ cup Brown Rice (approx. one quarter of a Trader Joe’s bag with 3 in each box)
Meal 3 (373 cal)
- 5 oz. of Chicken Breast
- Measure it out a few times & then eyeball it and keep your sanity
- 1 Serving Frozen Veggies (about a cup)
- 3 baby potatoes, Dutch Yellow (each approx. 50g)
Meal 4 (324 cal)
- 4 oz. of Lean Ground Turkey 93/7 (approx. 1/4 of a 1.25 lb. Package) **chill .25lbs extra divided by 4 servings is .0625 that I technically didn’t account for.
- 1 Serving Frozen Veggies (about a cup)
- ½ cup Brown Rice (approx. one quarter of a Trader Joe’s bag with 3 in each box)
Meal 5 (308 cal)
- 1 Medium apple
- 1 (150 g) Cup of Plain Greek Whole Milk Yogurt
- 12 Raw Almonds
Meal 6 (334 cal)
- 1 Serving Protein Powder (I use Muscle Feast’s Premium Blend)
- 1 tsp. clover honey
- 2 tbs. Sunflower Seed Butter (measure this with a baking spoon. #nonnegotiable)
Adjustments:
To make this a ~1700 calorie plan, remove the following…
– Almonds from Meal 5
– Honey and Sunflower Seed Butter from Meal 6
To make this a ~1500 calorie plan, remove the following…
– Remove Meal 5 entirely
– Remove Honey & Sunflower Seed Butter from Meal 6
printable shopping list
As one final freebie, I’ve created a printable PDF for you to use as a shopping list for the meals listed above.