2700 Calorie Meal Plan

Are you aiming to consume 2700 calories a day? Look no further, as our detailed meal plan guide offers various options tailored to your dietary needs. Whether you choose 2, 3, 4, or 5 meals per day, each plan is meticulously designed to ensure you meet your calorie and nutritional goals efficiently.

Need more variety? Try our Meal Generator Tool

Meal Plan Options for 2700 Calories

Option 1: 2 Meals Per Day

Meal 1 – Breakfast (Approx. 1200 calories):

Scrambled Eggs with Avocado Toast (Approx. 600 calories):

• 4 large eggs (280 calories, 24g protein, 2g carbs, 20g fat)
• 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
• 2 slices whole wheat toast (200 calories, 8g protein, 36g carbs, 2g fat)

Greek Yogurt Parfait (Approx. 600 calories):

• 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/2 cup granola (250 calories, 5g protein, 40g carbs, 7g fat)
• 1/2 cup mixed berries (30 calories, 0.5g protein, 7g carbs, 0.5g fat)
• 1 tablespoon honey (60 calories, 0g protein, 17g carbs, 0g fat)
• 1 tablespoon almond butter (140 calories, 3g protein, 3g carbs, 12g fat)

Meal 2 – Dinner (Approx. 1500 calories):

Grilled Chicken Breast with Quinoa and Roasted Vegetables (Approx. 900 calories):

• 12 oz grilled chicken breast (600 calories, 96g protein, 0g carbs, 24g fat)
• 1 cup cooked quinoa (220 calories, 8g protein, 39g carbs, 4g fat)
• 1 cup mixed roasted vegetables (180 calories, 6g protein, 30g carbs, 6g fat)

Salmon with Sweet Potato Mash and Steamed Broccoli (Approx. 600 calories):

• 8 oz baked salmon (480 calories, 52g protein, 0g carbs, 28g fat)
• 1 large sweet potato, mashed (230 calories, 4g protein, 53g carbs, 0g fat)
• 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)

Total:

• Calories: Approximately 2700 calories
• Protein: 218 grams
• Carbohydrates: 189 grams
• Fat: 82 grams

Option 2: 3 Meals Per Day

Meal 1 – Breakfast (Approx. 800 calories):

Scrambled Eggs with Avocado Toast (Approx. 400 calories):

• 3 large eggs (210 calories, 18g protein, 2g carbs, 15g fat)
• 1/2 avocado, sliced (120 calories, 2g protein, 7g carbs, 10g fat)
• 2 slices whole wheat toast (70 calories, 4g protein, 14g carbs, 2g fat)

Greek Yogurt Parfait (Approx. 400 calories):

• 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/2 cup granola (200 calories, 4g protein, 32g carbs, 5g fat)
• 1/2 cup mixed berries (30 calories, 0.5g protein, 7g carbs, 0.5g fat)
• 1 tablespoon honey (50 calories, 0g protein, 14g carbs, 0g fat)

Meal 2 – Lunch (Approx. 800 calories):

Grilled Chicken Caesar Salad (Approx. 400 calories):

• 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
• 2 cups romaine lettuce (16 calories, 1.2g protein, 3g carbs, 0.3g fat)
• 2 tablespoons Caesar dressing (160 calories, 0g protein, 2g carbs, 17g fat)
• 1/4 cup croutons (24 calories, 0.5g protein, 4g carbs, 0.5g fat)

Turkey and Avocado Wrap (Approx. 400 calories):

• 3 oz sliced turkey breast (90 calories, 15g protein, 1g carbs, 1g fat)
• 1/4 avocado, sliced (60 calories, 1g protein, 3g carbs, 5g fat)
• 1 large whole wheat tortilla (160 calories, 5g protein, 32g carbs, 2g fat)
• 1/2 cup shredded lettuce (10 calories, 0.5g protein, 2g carbs, 0g fat)
• 1/4 cup diced tomatoes (20 calories, 1g protein, 4g carbs, 0g fat)

Meal 3 – Dinner (Approx. 1100 calories):

Grilled Salmon with Quinoa and Roasted Vegetables (Approx. 550 calories):

• 6 oz grilled salmon fillet (360 calories, 42g protein, 0g carbs, 21g fat)
• 1 cup cooked quinoa (220 calories, 8g protein, 39g carbs, 4g fat)
• 1 cup mixed roasted vegetables (180 calories, 6g protein, 30g carbs, 6g fat)

Chicken Stir-Fry with Brown Rice (Approx. 550 calories):

• 6 oz cooked chicken breast (240 calories, 48g protein, 0g carbs, 3g fat)
• 1 cup mixed vegetables (50 calories, 2g protein, 12g carbs, 0g fat)
• 1/2 cup cooked brown rice (180 calories, 4g protein, 39g carbs, 1.5g fat)
• 2 tablespoons stir-fry sauce (80 calories, 0g protein, 20g carbs, 0g fat)

Total:

• Calories: Approximately 2700 calories
• Protein: 217.7 grams
• Carbohydrates: 259.5 grams
• Fat: 84.3 grams

Option 3: 4 Meals Per Day

Meal 1 – Breakfast (Approx. 600 calories):

Scrambled Eggs with Avocado (Approx. 300 calories):

• 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
• 1/4 avocado, sliced (60 calories, 1g protein, 3.5g carbs, 5g fat)

Greek Yogurt with Granola and Berries (Approx. 300 calories):

• 1/2 cup non-fat Greek yogurt (60 calories, 11g protein, 4g carbs, 0g fat)
• 1/4 cup granola (120 calories, 3g protein, 20g carbs, 3.5g fat)
• 1/4 cup mixed berries (20 calories, 0.5g protein, 5g carbs, 0.5g fat)

Meal 2 – Lunch (Approx. 700 calories):

Grilled Chicken Salad (Approx. 350 calories):

• 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
• 2 cups mixed greens (16 calories, 1.2g protein, 3g carbs, 0.3g fat)
• 2 tablespoons balsamic vinaigrette (120 calories, 0g protein, 6g carbs, 12g fat)

Quinoa and Vegetable Stir-Fry (Approx. 350 calories):

• 1/2 cup cooked quinoa (110 calories, 4g protein, 20g carbs, 2g fat)
• 1 cup mixed vegetables (50 calories, 2g protein, 12g carbs, 0g fat)
• 1/4 cup stir-fry sauce (140 calories, 0g protein, 35g carbs, 0g fat)

Meal 3 – Dinner (Approx. 700 calories):

Grilled Salmon with Sweet Potato and Broccoli (Approx. 350 calories):

• 6 oz grilled salmon fillet (360 calories, 42g protein, 0g carbs, 21g fat)
• 1 medium sweet potato, baked (130 calories, 2g protein, 30g carbs, 0g fat)
• 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)

Turkey Meatballs with Marinara Sauce and Whole Wheat Pasta (Approx. 350 calories):

• 3 turkey meatballs (180 calories, 21g protein, 6g carbs, 9g fat)
• 1/2 cup marinara sauce (50 calories, 2g protein, 8g carbs, 2g fat)
• 1/2 cup cooked whole wheat pasta (70 calories, 3g protein, 14g carbs, 1g fat)

Meal 4 – Snack (Approx. 700 calories):

Apple with Peanut Butter (Approx. 350 calories):

• 1 medium apple (95 calories, 0.5g protein, 25g carbs, 0.5g fat)
• 2 tablespoons peanut butter (200 calories, 8g protein, 6g carbs, 18g fat)

Greek Yogurt with Almonds and Honey (Approx. 350 calories):

• 1 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/4 cup almonds (160 calories, 6g protein, 6g carbs, 14g fat)
• 1 tablespoon honey (60 calories, 0g protein, 17g carbs, 0g fat)

Total:

• Calories: Approximately 2700 calories
• Protein: 236.7 grams
• Carbohydrates: 222 grams
• Fat: 108 grams

Option 4: 5 Meals Per Day

Meal 1 – Breakfast (Approx. 500 calories):

Scrambled Eggs with Avocado Toast (Approx. 250 calories):

• 2 large eggs (140 calories, 12g protein, 1g carbs, 10g fat)
• 1/4 avocado, sliced (60 calories, 1g protein, 3.5g carbs, 5g fat)
• 1 slice whole wheat toast (50 calories, 3g protein, 10g carbs, 1g fat)

Greek Yogurt with Granola and Berries (Approx. 250 calories):

• 1/2 cup non-fat Greek yogurt (60 calories, 11g protein, 4g carbs, 0g fat)
• 1/8 cup granola (100 calories, 2g protein, 16g carbs, 3.5g fat)
• 1/4 cup mixed berries (20 calories, 0.5g protein, 5g carbs, 0.5g fat)

Meal 2 – Snack 1 (Approx. 300 calories):

Turkey and Cheese Roll-Ups (Approx. 300 calories):

• 3 slices turkey breast (90 calories, 15g protein, 1g carbs, 1g fat)
• 1 slice low-fat cheese (60 calories, 7g protein, 1g carbs, 3g fat)
• 1 whole wheat tortilla (150 calories, 5g protein, 30g carbs, 1.5g fat)

Meal 3 – Lunch (Approx. 600 calories):

Grilled Chicken Salad (Approx. 300 calories):

• 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
• 2 cups mixed greens (16 calories, 1.2g protein, 3g carbs, 0.3g fat)
• 2 tablespoons balsamic vinaigrette (120 calories, 0g protein, 6g carbs, 12g fat)

Quinoa and Vegetable Stir-Fry (Approx. 300 calories):

• 1/2 cup cooked quinoa (110 calories, 4g protein, 20g carbs, 2g fat)
• 1 cup mixed vegetables (50 calories, 2g protein, 12g carbs, 0g fat)
• 1/4 cup stir-fry sauce (140 calories, 0g protein, 35g carbs, 0g fat)

Meal 4 – Snack 2 (Approx. 300 calories):

Apple with Peanut Butter (Approx. 300 calories):

• 1 medium apple (95 calories, 0.5g protein, 25g carbs, 0.5g fat)
• 2 tablespoons peanut butter (200 calories, 8g protein, 6g carbs, 18g fat)

Meal 5 – Dinner (Approx. 1000 calories):

Grilled Salmon with Sweet Potato and Broccoli (Approx. 500 calories):

• 6 oz grilled salmon fillet (360 calories, 42g protein, 0g carbs, 21g fat)
• 1 medium sweet potato, baked (130 calories, 2g protein, 30g carbs, 0g fat)
• 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)

Turkey Meatballs with Marinara Sauce and Whole Wheat Pasta (Approx. 500 calories):

• 3 turkey meatballs (180 calories, 21g protein, 6g carbs, 9g fat)
• 1/2 cup marinara sauce (50 calories, 2g protein, 8g carbs, 2g fat)
• 1 cup cooked whole wheat pasta (270 calories, 9g protein, 53g carbs, 2g fat)

Total:

• Calories: Approximately 2700 calories
• Protein: 207.7 grams
• Carbohydrates: 244 grams
• Fat: 99.5 grams

Who Should Follow A 2700 Calorie Meal Plan

A 2700 calorie meal plan may be suitable for individuals with higher energy requirements, such as those who are highly active, have physically demanding jobs, or are looking to gain muscle mass.

Example 1: John, a 35-year-old male athlete:
BMR Calculation:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Assuming John weighs 80 kg, is 180 cm tall, and is 35 years old:
BMR = (10 × 80) + (6.25 × 180) – (5 × 35) + 5
BMR = (800) + (1125) – (175) + 5
BMR = 1755 kcal

TDEE Calculation:
Considering John’s high activity level, his TDEE may be around 2700-2900 calories per day.

Example 2: Sarah, a 28-year-old female with a physically demanding job:
BMR Calculation:
Using the Mifflin-St Jeor Equation for females:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161
Assuming Sarah weighs 65 kg, is 165 cm tall, and is 28 years old:
BMR = (10 × 65) + (6.25 × 165) – (5 × 28) – 161
BMR = (650) + (1031.25) – (140) – 161
BMR = 1380.25 kcal

TDEE Calculation:
Considering Sarah’s physically demanding job, her TDEE may be around 2700-2900 calories per day.

Example 3: Michael, a 40-year-old male looking to gain muscle mass:
BMR Calculation:
Using the Mifflin-St Jeor Equation for males:
BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5
Assuming Michael weighs 85 kg, is 175 cm tall, and is 40 years old:
BMR = (10 × 85) + (6.25 × 175) – (5 × 40) + 5
BMR = (850) + (1093.75) – (200) + 5
BMR = 1748.75 kcal

TDEE Calculation:
Considering Michael’s goal to gain muscle mass, his TDEE may be around 3000-3200 calories per day.

Type of Person	Example	BMR (kcal)	TDEE (kcal)
Athlete	John, 35-year-old male	1755	2700-2900
Physically Demanding Job	Sarah, 28-year-old female	1380.25	2700-2900
Muscle Building	Michael, 40-year-old male	1748.75	3000-3200

In conclusion, individuals with higher energy requirements due to factors such as high activity levels, physically demanding jobs, or muscle-building goals may benefit from following a 2700 calorie meal plan tailored to their specific needs and goals. Adjustments should be made based on individual activity levels, exercise habits, and dietary preferences.