2800 Calorie Meal Plan

Looking to fuel your body with 2800 calories a day? We’ve got you covered with our comprehensive meal plan guide. Whether you prefer 2, 3, 4, or 5 meals per day, we have carefully curated options to help you reach your nutritional goals.

Need more variety? Try our Meal Generator Tool

Meal Plan Options for 2800 Calories

Option 1: 2 Meals Per Day

Meal 1 – Breakfast (Approx. 1400 calories):

Scrambled Eggs with Avocado Toast (Approx. 800 calories):

• 5 large eggs (350 calories, 30g protein, 3.5g carbs, 25g fat)
• 1 avocado, sliced (240 calories, 4g protein, 14g carbs, 20g fat)
• 2 slices whole wheat toast (200 calories, 10g 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. 1400 calories):

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

• 14 oz grilled chicken breast (700 calories, 112g protein, 0g carbs, 28g fat)
• 1.5 cups cooked quinoa (330 calories, 12g protein, 59g carbs, 6g fat)
• 1.5 cups mixed roasted vegetables (180 calories, 6g protein, 30g carbs, 6g fat)

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

• 10 oz baked salmon (600 calories, 65g protein, 0g carbs, 35g 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 2800 calories
Protein: 275 grams
Carbohydrates: 253 grams
Fat: 117 grams

Option 2: 3 Meals Per Day

Meal 1 – Breakfast (Approx. 1000 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)
• 1 slice whole wheat toast (100 calories, 5g protein, 18g carbs, 1g 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 (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 – Lunch (Approx. 1000 calories):

Grilled Chicken Breast with Quinoa and Roasted Vegetables (Approx. 600 calories):

• 8 oz grilled chicken breast (400 calories, 64g protein, 0g carbs, 16g 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. 400 calories):

• 6 oz baked salmon (360 calories, 39g protein, 0g carbs, 21g fat)
• 1 medium sweet potato, mashed (130 calories, 2g protein, 30g carbs, 0g fat)
• 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)

Meal 3 – Dinner (Approx. 800 calories):

Beef Stir-Fry with Brown Rice (Approx. 800 calories):

• 8 oz beef sirloin strips (400 calories, 48g protein, 0g carbs, 24g fat)
• 1 cup cooked brown rice (220 calories, 5g protein, 45g carbs, 2g fat)
• 1 cup mixed stir-fry vegetables (100 calories, 2g protein, 20g carbs, 1g fat)
• 2 tablespoons stir-fry sauce (80 calories, 0g protein, 20g carbs, 0g fat)

Total:

Calories: Approximately 2800 calories
Protein: 290 grams
Carbohydrates: 264 grams
Fat: 142 grams

Option 3: 4 Meals Per Day

Meal 1 – Breakfast (Approx. 700 calories):

Scrambled Eggs with Avocado Toast (Approx. 350 calories):

• 3 large eggs (210 calories, 18g protein, 2g carbs, 15g fat)
• 1/4 avocado, sliced (60 calories, 1g protein, 3.5g carbs, 5g fat)
• 1 slice whole wheat toast (80 calories, 4g protein, 14g carbs, 1g fat)

Greek Yogurt with Granola and Berries (Approx. 350 calories):

• 1/2 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/4 cup granola (140 calories, 3g protein, 23g carbs, 4g fat)
• 1/4 cup mixed berries (30 calories, 0.5g protein, 7g carbs, 0.5g fat)
• 1 tablespoon honey (60 calories, 0g protein, 17g carbs, 0g fat)

Meal 2 – Lunch (Approx. 700 calories):

Grilled Chicken Breast with Quinoa and Roasted Vegetables (Approx. 450 calories):

• 6 oz grilled chicken breast (300 calories, 48g protein, 0g carbs, 12g 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. 250 calories):

• 4 oz baked salmon (240 calories, 26g protein, 0g carbs, 14g fat)
• 1 small sweet potato, mashed (130 calories, 2g protein, 30g carbs, 0g fat)
• 1 cup steamed broccoli (50 calories, 3g protein, 10g carbs, 0g fat)

Meal 3 – Snack (Approx. 700 calories):

Apple with Peanut Butter (Approx. 350 calories):

• 2 medium apples (190 calories, 1g protein, 50g carbs, 0.5g fat)
• 4 tablespoons peanut butter (400 calories, 14g protein, 12g carbs, 32g fat)

Protein Shake (Approx. 350 calories):

• 2 scoops protein powder (240 calories, 48g protein, 6g carbs, 2g fat)
• 2 cups unsweetened almond milk (60 calories, 2g protein, 2g carbs, 6g fat)

Meal 4 – Dinner (Approx. 700 calories):

Grilled Steak with Baked Potato and Asparagus (Approx. 450 calories):

• 8 oz grilled steak (400 calories, 64g protein, 0g carbs, 16g fat)
• 1 medium baked potato (110 calories, 3g protein, 26g carbs, 0g fat)
• 1 cup cooked asparagus (40 calories, 4g protein, 8g carbs, 0g fat)

Vegetarian Stir-Fry with Tofu and Brown Rice (Approx. 250 calories):

• 6 oz tofu, cubed (180 calories, 18g protein, 6g carbs, 9g fat)
• 1/2 cup cooked brown rice (100 calories, 2g protein, 21g carbs, 1g fat)
• Stir-fry vegetables (0 calories, 0g protein, 0g carbs, 0g fat)

Total:

Calories: Approximately 2800 calories
Protein: 274 grams
Carbohydrates: 229 grams
Fat: 102.5 grams

Option 4: 5 Meals Per Day

Meal 1 – Breakfast (Approx. 560 calories):

Scrambled Eggs with Avocado Toast (Approx. 280 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 (80 calories, 4g protein, 14g carbs, 1g fat)

Greek Yogurt with Granola and Berries (Approx. 280 calories):

• 1/2 cup non-fat Greek yogurt (120 calories, 22g protein, 8g carbs, 0g fat)
• 1/8 cup granola (70 calories, 1.5g protein, 11g carbs, 2g fat)
• 1/8 cup mixed berries (20 calories, 0.5g protein, 4g carbs, 0.5g fat)
• 1/2 tablespoon honey (70 calories, 0g protein, 20g carbs, 0g fat)

Meal 2 – Lunch (Approx. 560 calories):

Grilled Chicken Breast with Quinoa and Roasted Vegetables (Approx. 350 calories):

• 4 oz grilled chicken breast (200 calories, 32g protein, 0g carbs, 8g fat)
• 1/2 cup cooked quinoa (110 calories, 4g protein, 20g carbs, 1g fat)
• 1/2 cup mixed roasted vegetables (40 calories, 1.5g protein, 7g carbs, 1.5g fat)

Salmon with Sweet Potato Mash and Steamed Broccoli (Approx. 210 calories):

• 3 oz baked salmon (180 calories, 20g protein, 0g carbs, 10.5g fat)
• 1/2 small sweet potato, mashed (90 calories, 1.5g protein, 21g carbs, 0g fat)
• 1/2 cup steamed broccoli (20 calories, 1g protein, 4g carbs, 0g fat)

Meal 3 – Snack (Approx. 560 calories):

Apple with Peanut Butter (Approx. 280 calories):

• 1 medium apple (95 calories, 0.5g protein, 25g carbs, 0.5g fat)
• 2 tablespoons peanut butter (185 calories, 7g protein, 6g carbs, 16g fat)

Protein Shake (Approx. 280 calories):

• 1 scoop protein powder (120 calories, 24g protein, 3g carbs, 1g fat)
• 1 cup unsweetened almond milk (60 calories, 2g protein, 2g carbs, 6g fat)
• 1/2 medium banana (50 calories, 0.5g protein, 13g carbs, 0.5g fat)
• 1/2 tablespoon honey (50 calories, 0g protein, 14g carbs, 0g fat)

Meal 4 – Dinner (Approx. 560 calories):

Grilled Steak with Baked Potato and Asparagus (Approx. 350 calories):

• 6 oz grilled steak (300 calories, 48g protein, 0g carbs, 12g fat)
• 1 small baked potato (110 calories, 3g protein, 26g carbs, 0g fat)
• 1 cup cooked asparagus (40 calories, 4g protein, 8g carbs, 0g fat)

Vegetarian Stir-Fry with Tofu and Brown Rice (Approx. 210 calories):

• 4 oz tofu, cubed (90 calories, 9g protein, 3g carbs, 4.5g fat)
• 1/4 cup cooked brown rice (50 calories, 1g protein, 11g carbs, 0.5g fat)
• Stir-fry vegetables (70 calories, 0g protein, 16g carbs, 0g fat)

Meal 5 – Snack (Approx. 560 calories):

Cottage Cheese with Pineapple (Approx. 280 calories):

• 1/2 cup low-fat cottage cheese (90 calories, 13g protein, 6g carbs, 1.5g fat)
• 1/2 cup diced pineapple (90 calories, 0.5g protein, 23g carbs, 0g fat)
• 1/8 cup almonds (100 calories, 3.5g protein, 3g carbs, 9g fat)

Mixed Nuts and Dried Fruits (Approx. 280 calories):

• 1/4 cup mixed nuts (160 calories, 5g protein, 5g carbs, 14g fat)
• 1/4 cup dried fruits (120 calories, 1g protein, 30g carbs, 0g fat)

Total:

Calories: Approximately 2800 calories
Protein: 213 grams
Carbohydrates: 283 grams
Fat: 101.5 grams

Who Should Follow A 2800 Calorie Meal Plan

A 2800 calorie meal plan is suitable for individuals with moderately to highly active lifestyles, such as athletes, manual laborers, or those engaging in intense physical training.

To illustrate, let’s calculate the Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) for three different individuals:

Example 1:

• Name: Mike
• Age: 30
• Gender: Male
• Weight: 85 kg
• Height: 185 cm
• Activity Level: Moderately active (works out 3-5 times per week)

BMR Calculation (using Mifflin-St Jeor Equation for males):

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
    = (10 × 85) + (6.25 × 185) - (5 × 30) + 5
    = 850 + 1156.25 - 150 + 5
    = 1861.25 kcal

TDEE Calculation (assuming moderately active):

TDEE = BMR × Activity Level
     = 1861.25 × 1.55
     = 2886.44 kcal (approximately)

Example 2:

• Name: Mia
• Age: 25
• Gender: Female
• Weight: 70 kg
• Height: 170 cm
• Activity Level: Highly active (professional dancer)

BMR Calculation (using Mifflin-St Jeor Equation for females):

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161
    = (10 × 70) + (6.25 × 170) - (5 × 25) - 161
    = 700 + 1062.5 - 125 - 161
    = 1476.5 kcal

TDEE Calculation (assuming highly active):

TDEE = BMR × Activity Level
     = 1476.5 × 1.725
     = 2548.21 kcal (approximately)

Example 3:

• Name: Ben
• Age: 35
• Gender: Male
• Weight: 75 kg
• Height: 180 cm
• Activity Level: Moderately active (construction worker)

BMR Calculation (using Mifflin-St Jeor Equation for males):

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
    = (10 × 75) + (6.25 × 180) - (5 × 35) + 5
    = 750 + 1125 - 175 + 5
    = 1705 kcal

TDEE Calculation (assuming moderately active):

TDEE = BMR × Activity Level
     = 1705 × 1.55
     = 2642.75 kcal (approximately)

Overview:

Person	BMR (kcal)	TDEE (kcal)
Mike	1861.25	2886.44
Mia	1476.5	2548.21
Ben	1705	2642.75

In conclusion, individuals with moderately to highly active lifestyles, such as athletes or individuals with physically demanding jobs, can benefit from following a 2800 calorie meal plan tailored to their energy needs. Adjustments should be made based on individual activity levels and weight management goals.