2700 calorie macro meal plan
In just a few clicks, generate your own 2700 calorie macro meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2700cals, 177g protein, 217g net carbs, 109g fat 40g fiber per day) cannot be customized.
Day 1
2750cals, 189g protein, 275g net carbs, 83g fat 36g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 sandwich(es) (369cal, 31p, 43c, 8f)
2 serving(s) (300cal, 16p, 49c, 4f)
2 pear(s) (226cal, 1p, 43c, 0f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 container (131cal, 14p, 13c, 3f)
8 cracker(s) (135cal, 2p, 18c, 6f)
9 oz steak (578cal, 54p, 6c, 38f)
1 1/2 serving(s) (301cal, 11p, 60c, 1f)
2 serving(s) (82cal, 5p, 8c, 1f)
Day 2
2675cals, 175g protein, 241g net carbs, 96g fat 36g fiber per day
1 serving(s) (256cal, 29p, 22c, 2f)
1 1/3 serving(s) (240cal, 11p, 3c, 19f)
1 sandwich(es) (369cal, 31p, 43c, 8f)
2 serving(s) (300cal, 16p, 49c, 4f)
2 pear(s) (226cal, 1p, 43c, 0f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 container (131cal, 14p, 13c, 3f)
8 cracker(s) (135cal, 2p, 18c, 6f)
1 serving(s) (309cal, 21p, 3c, 23f)
1 2/3 serving(s) (403cal, 23p, 11c, 28f)
1 serving(s) (174cal, 12p, 25c, 1f)
Day 3
2650cals, 190g protein, 157g net carbs, 124g fat 37g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
1 3/4 serving(s) (764cal, 71p, 10c, 42f)
1 container (139cal, 20p, 8c, 3f)
1/2 serving(s) (132cal, 15p, 11c, 3f)
1 container (131cal, 14p, 13c, 3f)
8 cracker(s) (135cal, 2p, 18c, 6f)
6 oz (424cal, 41p, 16c, 20f)
1/2 cup rice, cooked (109cal, 2p, 24c, 0f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
Day 4
2725cals, 164g protein, 213g net carbs, 118g fat 38g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 wrap(s) (683cal, 51p, 55c, 25f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 pear(s) (113cal, 1p, 22c, 0f)
6 oz (424cal, 41p, 16c, 20f)
1/2 cup rice, cooked (109cal, 2p, 24c, 0f)
3/4 serving(s) (380cal, 6p, 18c, 29f)
Day 5
2750cals, 174g protein, 200g net carbs, 120g fat 41g fiber per day
1/2 serving(s) (163cal, 8p, 2c, 12f)
3 peach(es) (198cal, 4p, 36c, 1f)
1 stick(s) (83cal, 7p, 2c, 6f)
2 wrap(s) (683cal, 51p, 55c, 25f)
2 container (261cal, 28p, 26c, 5f)
1/2 serving(s) (142cal, 10p, 11c, 6f)
1/6 cup(s) (166cal, 6p, 2c, 13f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 serving(s) (825cal, 59p, 23c, 51f)
1 apple(s) (105cal, 1p, 21c, 0f)
Day 6
2700cals, 172g protein, 215g net carbs, 109g fat 45g fiber per day
1 cup(s) (120cal, 10p, 1c, 9f)
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
12 oz (570cal, 82p, 17c, 19f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Day 7
2700cals, 172g protein, 215g net carbs, 109g fat 45g fiber per day
1 cup(s) (120cal, 10p, 1c, 9f)
1 1/4 serving(s) (271cal, 7p, 47c, 4f)
1 pear(s) (113cal, 1p, 22c, 0f)
1 1/2 can(s) (371cal, 27p, 35c, 10f)
1/2 apple(s) (155cal, 4p, 13c, 8f)
3/8 cup(s) (345cal, 13p, 7c, 27f)
12 oz (570cal, 82p, 17c, 19f)
2 serving(s) (151cal, 3p, 10c, 9f)
1 1/2 serving(s) (260cal, 18p, 38c, 1f)
Grocery List (63 items)
Dairy and Egg Products
Kefir, flavored
4 cup (960mL)
Nonfat greek yogurt, plain
2 tbsp (35g)
Lowfat greek yogurt
1 1/2 cup (420g)
Fresh mozzarella cheese
3 1/3 oz (95g)
Eggs
5 large (250g)
String cheese
3 stick (84g)
Feta cheese
1/2 cup (75g)
Finfish and Shellfish Products
Shrimp, cooked
6 oz (170g)
Canned tuna
2 1/4 can (386g)
Tilapia, raw
3/4 lbs (336g)
Spices and Herbs
Cajun seasoning
2 dash (1g)
Yellow mustard
3 dash (2g)
Fresh basil
1/4 oz (6g)
Salt
4 1/4 g (4g)
Black pepper
1/2 tsp (0g)
Apple cider vinegar
1 1/4 tbsp (19g)
Cinnamon
2 1/2 tsp (7g)
Other
Mixed greens
9 3/4 cup (293g)
Sub roll(s)
2 roll(s) (170g)
Frozen mixed berries
1 cup (136g)
Cottage cheese & fruit cup
7 container (1190g)
Teriyaki sauce
14 tbsp (209mL)
Ground beef (20% fat)
4 oz (113g)
Protein greek yogurt, flavored
1 container (150g)
Fats and Oils
Mayonnaise
1 tbsp (15mL)
Oil
2 tbsp (28mL)
Balsamic vinaigrette
5 tsp (24mL)
Olive oil
1/3 cup (79mL)
Salad dressing
6 tbsp (90mL)
Fruits and Fruit Juices
Pears
8 medium (1424g)
Peach
13 medium (2-2/3" dia) (1950g)
Avocados
1 1/2 avocado(s) (327g)
Lime juice
1 3/4 tsp (9mL)
Apples
2 2/3 medium (3" dia) (488g)
Nut and Seed Products
Sunflower kernels
2 2/3 oz (76g)
Almonds
4 oz (108g)
Walnuts
1/3 lbs (133g)
Beverages
Water
8 cup(s) (1905mL)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Breakfast Cereals
Oatmeal, old-fashioned oats, rolled oats
2/3 cup(s) (54g)
Quick oats
1 1/4 cup (100g)
Vegetables and Vegetable Products
Cucumber
2 cucumber (8-1/4") (556g)
Frozen sugar snap peas
1 1/3 cup (192g)
Cabbage
1/8 head, small (about 4-1/2" dia) (89g)
Tomatoes
5 medium whole (2-3/5" dia) (596g)
Onion
1/2 small (31g)
Brussels sprouts
3 3/4 cup (330g)
Baked Products
Crackers
34 crackers (119g)
Flour tortillas
4 tortilla (approx 7-8" dia) (196g)
Beef Products
Sirloin steak, raw
1/2 lbs (255g)
Cereal Grains and Pasta
Instant couscous, flavored
1/2 box (5.8 oz) (82g)
All-purpose flour
1/3 cup(s) (42g)
Long-grain white rice
1/3 cup (62g)
Soups, Sauces, and Gravies
Chicken bouillon
1/8 cube (1g)
Chunky canned soup (non-creamy varieties)
3 can (~19 oz) (1578g)
Legumes and Legume Products
Lentils, raw
1 cup (192g)
Hummus
1/2 cup (120g)
Peanut butter
2 tbsp (32g)
Roasted peanuts
3/4 cup (110g)
Sweets
Maple syrup
5 tsp (25mL)
Sugar
2 1/2 tbsp (33g)
Poultry Products
Boneless skinless chicken breast, raw
2 1/2 lbs (1182g)
Pork Products
Bacon
2 slice(s) (20g)
lunch prep - 2 days
1. Cajun shrimp sandwich
369cal, 31p, 43c, 8f (per meal)
6 oz (170g)
2 dash (1g)
2 tbsp (35g)
1 cup (30g)
1 tbsp (15mL)
2 roll(s) (170g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
In a medium bowl, mix the mayonnaise, greek yogurt, cajun seasoning, and some salt and pepper.
2
Spread about 1/3 of the sauce inside the roll. Add the shrimp to the bowl and toss to coat with remaining sauce.
3
Stuff rolls with greens and shrimp. Serve.
3. Kefir
300cal, 16p, 49c, 4f (per meal)
4 cup (960mL)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
breakfast prep - 2 days
1. Overnight mixed berry protein oats w/ water
256cal, 29p, 22c, 2f (per meal)
1 1/2 cup(s) (356mL)
2 scoop (1/3 cup ea) (62g)
2/3 cup(s) (54g)
1 cup (136g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix all ingredients in an airtight container.
2
Let chill overnight in the fridge or for at least 4 hours. Serve.
snack prep - 3 days
1. Yogurt and cucumber
132cal, 16p, 11c, 3f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber and dip in yogurt.
2. Crackers
135cal, 2p, 18c, 6f (per meal)
24 crackers (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Cottage cheese & fruit cup
131cal, 14p, 13c, 3f (per meal)
3 container (510g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
dinner prep - 1 days
1. Teriyaki steak bites
578cal, 54p, 6c, 38f (per meal)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium high heat. Add steak cubes and cook for a couple minutes on each side until it is almost done to your liking.
2
Pour teriyaki sauce into the skillet and bring to a simmer. Cook for 1-2 minutes.
3
Serve.
2. Sugar snap peas
82cal, 5p, 8c, 1f (per meal)
1 1/3 cup (192g)
1
Prepare according to instructions on package.
3. Couscous
301cal, 11p, 60c, 1f (per meal)
1/2 box (5.8 oz) (82g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Follow instructions on package.
dinner prep - 1 days
1. Beef and cabbage skillet
309cal, 21p, 3c, 23f (per meal)
1/8 head, small (about 4-1/2" dia) (89g)
4 oz (113g)
1/8 cube (1g)
3 dash (2g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Heat a large, walled skillet over medium heat.
2
Add the ground beef and break up into pieces. Using your fingers, break up the bouillon cube and sprinkle and mix in. Add a splash of water if necessary so that the bouillon fully dissolves.
3
Cook until beef is browned and mostly done.
4
Add in the mustard and mix.
5
Add the cabbage and mix.
6
Cook until cabbage is soft, but still firm, about 5 minutes.
7
Serve.
2. Lentils
174cal, 12p, 25c, 1f (per meal)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mozzarella and tomato salad
403cal, 23p, 11c, 28f (per meal)
1 1/4 large whole (3" dia) (228g)
5 tsp, chopped (4g)
5 tsp (25mL)
1/4 lbs (95g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
breakfast prep - 3 days
1. Eggs with tomato and avocado
163cal, 8p, 2c, 12f (per meal)
1 leaves (1g)
1/4 avocado(s) (50g)
1 slice(s), thick/large (1/2" thick) (27g)
1 dash (0g)
1 large (50g)
1 dash (0g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook eggs according to your desired preference, seasoning with salt and pepper.
2
Lay tomato slices down on a plate and top with avocado, basil, then eggs.
3
Serve.
lunch prep - 1 days
1. Avocado tuna salad
764cal, 71p, 10c, 42f (per meal)
1/2 small (31g)
1/2 cup, chopped (79g)
1 3/4 can (301g)
1 3/4 cup (53g)
1/4 tsp (0g)
1/4 tsp (1g)
1 3/4 tsp (9mL)
7/8 avocado(s) (176g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
In a small bowl, mix the tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place the tuna mixture on a bed of mixed greens and top with chopped tomatoes.
3
Serve.
2. Protein greek yogurt
139cal, 20p, 8c, 3f (per meal)
1 container (150g)
1
Enjoy.
dinner prep - 2 days
1. Almond crusted tilapia
424cal, 41p, 16c, 20f (per meal)
3/4 lbs (336g)
1/2 cup, slivered (54g)
1 tbsp (15mL)
2 dash (1g)
1/3 cup(s) (42g)
1
Take half of the almonds and combine them with the flour in a shallow bowl.
2
Season fish with salt and dredge in flour mixture.
3
Add the oil to a skillet over medium heat and add fish and cook about 4 minutes on each side, until golden. Transfer to a plate.
4
Take the remaining almonds and put them in the pan, stirring occasionally for about a minute until toasted.
5
Sprinkle almonds over fish.
6
Serve.
2. Brussels sprout, apple & walnut side salad
380cal, 6p, 18c, 29f (per meal)
2 1/4 tbsp (34mL)
3/4 tbsp (11g)
6 tbsp, chopped (42g)
1/2 small (2-3/4" dia) (74g)
2 1/4 cup (198g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Thinly slice brussel sprouts and place them in a bowl. Mix with apples and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
2
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
3
Drizzle vinaigrette over the salad and serve.
3. White rice
109cal, 2p, 24c, 0f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Add the rice, water, and a pinch of salt to a pot and stir.
3
Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for 15-18 minutes, or until the water is absorbed and the rice is tender.
4
Remove from the heat and let sit, covered, for 5 minutes.
5
Fluff with a fork and serve.
lunch prep - 2 days
1. Grilled chicken hummus wrap
683cal, 51p, 55c, 25f (per meal)
4 slice(s), thin/small (60g)
1/2 cup (75g)
1 cup slices (104g)
1/2 cup (120g)
1 cup (30g)
4 tortilla (approx 7-8" dia) (196g)
10 oz (284g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Season chicken with a pinch of salt/pepper. Grill or pan fry chicken in a non-stick skillet until fully cooked. Once cool enough to touch, chop the chicken.
2
Spread hummus on the tortilla and add in all remaining ingredients including the chicken. Wrap tortilla up and serve.
2. Cottage cheese & fruit cup
261cal, 28p, 26c, 5f (per meal)
4 container (680g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix cottage cheese and fruit portions of the container together and serve.
snack prep - 2 days
1. Tuna and crackers
142cal, 11p, 11c, 6f (per meal)
dinner prep - 1 days
1. Brussels sprout, chicken & apple salad
825cal, 59p, 23c, 51f (per meal)
1/2 lbs (227g)
2 tbsp (30mL)
2 tsp (10mL)
1/2 tbsp (7g)
4 tbsp, chopped (28g)
1/3 small (2-3/4" dia) (50g)
1 1/2 cup (132g)
1
Season chicken breasts with some salt and pepper. Heat about 25% of the oil (reserving the rest for later) in a skillet over medium heat. Add chicken breasts and cook about 5-10 minutes on each side or until the center is no longer pink. Transfer to a cutting board and when cool enough to handle, chop breasts into bite-sized pieces. Set aside.
2
Thinly slice brussel sprouts and place them in a bowl. Mix with apples, chicken, and walnuts (optional: to bring out a more earthy flavor in the walnuts, you can toast them in a skillet over medium heat for 1-2 minutes).
3
In a small bowl make the vinaigrette by mixing together the olive oil, apple cider vinegar, maple syrup, and a pinch of salt/pepper.
4
Drizzle vinaigrette over the salad and serve.
breakfast prep - 2 days
1. Bacon & egg cups
120cal, 10p, 1c, 9f (per meal)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Cook bacon on a sheet pan for about 10 minutes until it is mostly cooked but still flexible. Set aside on paper towels.
3
Grease muffin tin and place one slice of bacon in each hole, wrapping it around the sides. Crack an egg into each hole.
4
Cook for 12-15 minutes until eggs are cooked. Remove from tin and let cool slightly. Serve.
5
Meal prep note: store extra in airtight container in fridge or individually wrap and freeze. Reheat in microwave.
3. Simple cinnamon oatmeal with water
271cal, 7p, 47c, 4f (per meal)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Put the oatmeal, cinnamon, and sugar in a bowl and mix it together.
2
Pour the water over it and microwave for 90 seconds - 2 minutes.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
371cal, 27p, 35c, 10f (per meal)
3 can (~19 oz) (1578g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Apple & peanut butter
155cal, 4p, 13c, 8f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Slice an apple and spread peanut butter evenly over each slice.
snack prep - 2 days
dinner prep - 2 days
1. Teriyaki chicken
570cal, 82p, 17c, 19f (per meal)
3/4 cup (180mL)
1 1/2 tbsp (23mL)
1 1/2 lbs (672g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add cubed chicken and stir occasionally until fully cooked, about 8-10 minutes.
2
Pour in teriyaki sauce and stir until heated through, 1-2 minutes. Serve.
2. Lentils
260cal, 18p, 38c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cooking instructions of lentils can vary. Follow package instructions if possible.
2
Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
3. Simple mixed greens and tomato salad
151cal, 3p, 10c, 9f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.