Chickpea salad · 4 meals

2000-calorie meal plan

Daily menu with portions and macros

A menu with a hearty breakfast of eggs and toast, the usual buckwheat with chicken and chickpea and tuna salad for dinner. For the last dish, canned foods without complex dressing are suitable.

kkal.ai Editorial Team · September 29, 2026 · Educational example, no medical review

Estimated daily totals

Calories: 2,000 kcal
Protein: 147.6 g
Carbs: 211.8 g
Fat: 66.1 g

Target: 2,000 kcal

Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.

All portions serve one person. Weigh grains and meat after cooking, and oats before cooking. Each ingredient below states how to weigh it. The listed oil is included in the totals.

Breakfast

483 kcal

Eggs with toast and avocado

Protein 21.9 g fats 25.1 g carbohydrates 43.9 g

Eggs, boiled, without shell100 g≈ 155 kcal
Whole grain bread70 g≈ 173 kcal
Avocado, pulp80 g≈ 128 kcal
Tomatoes, fresh150 g≈ 27 kcal

How to cook. Serve boiled eggs with toasted bread, avocado pulp and fresh tomatoes.

Lunch

650 kcal

Buckwheat with chicken and broccoli

Protein 60.5 g fats 18.6 g carbohydrates 61.3 g

Chicken breast, cooked without skin150 g≈ 248 kcal
Buckwheat, boiled220 g≈ 242 kcal
Broccoli cooked without oil200 g≈ 70 kcal
Olive or sunflower oil10 g≈ 90 kcal

How to cook. Weigh the cooked ingredients and add the measured oil.

Snack

304 kcal

Yogurt with banana and nuts

Protein 19 g fats 10.5 g carbohydrates 35.9 g

Greek yogurt 2%, no sugar180 g≈ 131 kcal
Banana, without peel120 g≈ 107 kcal
Walnuts, shelled10 g≈ 65 kcal

How to cook. Slice banana into yogurt, sprinkle with walnuts.

Dinner

563 kcal

Chickpea and tuna salad

Protein 46.2 g fats 11.9 g carbohydrates 70.7 g

Chickpeas, boiled or canned without liquid170 g≈ 279 kcal
Tuna in its own juice, without liquid100 g≈ 116 kcal
Cucumbers, fresh150 g≈ 23 kcal
Tomatoes, fresh150 g≈ 27 kcal
Olive or sunflower oil5 g≈ 45 kcal
Whole grain bread30 g≈ 74 kcal

How to cook. Drain the canned food and mix the chickpeas and tuna with the vegetables and oil. Serve with bread.

How to customize this menu

Prepare the chickpeas

Drain the canned chickpeas and rinse if necessary. The 170 g indicated refers to the product itself without filling.

Assemble the salad before eating

Store fish and chopped vegetables in the refrigerator and mix before serving. It is more convenient to leave the bread separately so that it does not get soggy.

Daily shopping list

Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.

Protein products

Eggs, boiled, without shell100 g
Chicken breast, cooked without skin150 g
Greek yogurt 2%, no sugar180 g
Chickpeas, boiled or canned without liquid170 g
Tuna in its own juice, without liquid100 g

Cereals and bread

Whole grain bread100 g
Buckwheat, boiled220 g

Vegetables and fruits

Avocado, pulp80 g
Tomatoes, fresh300 g
Broccoli cooked without oil200 g
Banana, without peel120 g
Cucumbers, fresh150 g

Oils and nuts

Olive or sunflower oil15 g
Walnuts, shelled10 g

Frequently asked questions

Why can't you just take 2000 kcal from the label?

A reference figure is needed to compare products. It does not take into account your age, height, weight, activity or medical circumstances.

Can beans be used instead of chickpeas?

Yes, but take the calorie and macronutrient content of the selected beans from the package. An equal weight of legumes does not always provide the same amount of energy.

How are calories and macros calculated?

For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.

Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.

Show values per 100 g products

Reference calories and macros per 100 g
Product	kcal	P, g	F, g	C, g
Eggs, boiled, without shell	155	12.6	10.6	1.1
Whole grain bread	247	9	3.5	43
Avocado, pulp	160	2	14.7	8.5
Tomatoes, fresh	18	0.9	0.2	3.9
Chicken breast, cooked without skin	165	31	3.6	0
Buckwheat, boiled	110	4.2	1.1	21.3
Broccoli cooked without oil	35	2.4	0.4	7.2
Olive or sunflower oil	900	0	100	0
Greek yogurt 2%, no sugar	73	9	2	4
Banana, without peel	89	1.1	0.3	22.8
Walnuts, shelled	654	15.2	65.2	13.7
Chickpeas, boiled or canned without liquid	164	8.9	2.6	27.4
Tuna in its own juice, without liquid	116	26	1	0
Cucumbers, fresh	15	0.7	0.1	3.6

Sources for self-checking

General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.

These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.

All 15 menus

Chicken and salmon

1,800 kcal/day

1800-calorie meal plan

Oatmeal with apple and nuts · Pasta with chicken and tomatoes · Yogurt, orange and almonds · Salmon with rice and broccoli

Calculated: 1,808 kcal

P 120.5 gC 201.9 gF 58.8 g

Larger portions

2,200 kcal/day

2200-calorie meal plan

Oatmeal with banana and peanut butter · Pasta with turkey and vegetables · Cottage cheese with strawberries and almonds · Salmon with potatoes

Calculated: 2,197 kcal

P 155.1 gC 225.6 gF 77 g

Avocado toast

1,700 kcal/day

1700-calorie meal plan

Toast with egg and avocado · Turkey with bulgur and cucumbers · Cottage cheese with strawberries · Cod with potatoes and broccoli

Calculated: 1,695 kcal

P 140.1 gC 156.7 gF 58.7 g