2800 calorie macro meal plan
In just a few clicks, generate your own 2800 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 (2775cal, 211g protein, 192g net carbs, 114g fat, 33g fiber per day) cannot be customized.
Day 1
2725cal, 199g protein, 226g net carbs, 100g fat, 35g fiber
2 serving(s) (121cal, 13p, 1c, 7f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 apple(s) (105cal, 1p, 21c, 0f)
2 1/2 serving(s) (699cal, 71p, 61c, 14f)
2/3 serving(s) (338cal, 6p, 16c, 26f)
2 roll up(s) (216cal, 17p, 2c, 16f)
8 oz (82cal, 2p, 17c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
1 can(s) (247cal, 18p, 23c, 7f)
Day 2
2750cal, 195g protein, 196g net carbs, 117g fat, 31g fiber
2 serving(s) (121cal, 13p, 1c, 7f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 sandwich(es) (680cal, 56p, 42c, 29f)
2 serving(s) (361cal, 17p, 5c, 28f)
2 roll up(s) (216cal, 17p, 2c, 16f)
8 oz (82cal, 2p, 17c, 0f)
1/8 cup(s) (87cal, 2p, 1c, 8f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
2/3 cup brown rice, cooked (153cal, 3p, 31c, 1f)
1 can(s) (247cal, 18p, 23c, 7f)
Day 3
2775cal, 227g protein, 153g net carbs, 125g fat, 35g fiber
2 serving(s) (121cal, 13p, 1c, 7f)
2 slice(s) (227cal, 8p, 24c, 10f)
1 apple(s) (105cal, 1p, 21c, 0f)
1 1/2 sandwich(es) (680cal, 56p, 42c, 29f)
2 serving(s) (361cal, 17p, 5c, 28f)
1 bar (245cal, 20p, 26c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
16 oz (592cal, 102p, 3c, 19f)
1 3/4 serving(s) (291cal, 5p, 11c, 23f)
Day 4
2825cal, 207g protein, 210g net carbs, 113g fat, 37g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
2/3 serving(s) (562cal, 35p, 67c, 14f)
4 slice(s) (458cal, 16p, 48c, 19f)
1 bar (245cal, 20p, 26c, 5f)
1/2 cup(s) (75cal, 4p, 6c, 4f)
1 orange(s) (85cal, 1p, 16c, 0f)
16 oz (592cal, 102p, 3c, 19f)
1 3/4 serving(s) (291cal, 5p, 11c, 23f)
Day 5
2675cal, 218g protein, 197g net carbs, 101g fat, 28g fiber
1 packet(s) (165cal, 4p, 29c, 2f)
2 egg(s) (139cal, 13p, 1c, 10f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
8 oz (535cal, 47p, 12c, 33f)
1 1/6 cup brown rice, cooked (267cal, 6p, 54c, 2f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 container (131cal, 14p, 13c, 3f)
1 grapefruit (119cal, 2p, 23c, 0f)
16 oz (760cal, 110p, 22c, 26f)
2 serving(s) (196cal, 8p, 14c, 6f)
Day 6
2875cal, 243g protein, 190g net carbs, 111g fat, 34g fiber
3/4 serving(s) (618cal, 44p, 18c, 38f)
1 cup(s) (249cal, 28p, 29c, 2f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 container (131cal, 14p, 13c, 3f)
1 grapefruit (119cal, 2p, 23c, 0f)
16 oz (760cal, 110p, 22c, 26f)
2 serving(s) (196cal, 8p, 14c, 6f)
Day 7
2800cal, 187g protein, 174g net carbs, 134g fat, 34g fiber
3/4 serving(s) (618cal, 44p, 18c, 38f)
1 cup(s) (249cal, 28p, 29c, 2f)
1 1/4 cup(s) (186cal, 10p, 15c, 10f)
1 serving(s) (150cal, 8p, 25c, 2f)
1 container (131cal, 14p, 13c, 3f)
1 grapefruit (119cal, 2p, 23c, 0f)
1 1/2 tilapia fillet(s) (698cal, 54p, 5c, 50f)
1 1/2 serving(s) (182cal, 6p, 15c, 6f)
Grocery List (61 items)
Fats and Oils
Oil
2 oz (60mL)
Olive oil
6 oz (189mL)
Salad dressing
2 1/3 oz (67mL)
Dairy and Egg Products
Egg whites
1 1/2 cup (365g)
Butter
1/4 cup (45g)
Cheese
3/4 cup, shredded (84g)
Sliced cheese
6 slice (3/4 oz ea) (126g)
Whole milk
1/4 gallon (840mL)
Eggs
4 large (200g)
Kefir, flavored
3 cup (720mL)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Baked Products
Bread
20 slice (640g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Fruits and Fruit Juices
Apples
3 1/2 medium (3" dia) (654g)
Watermelon
16 oz (453g)
Orange
2 orange (308g)
Grapefruit
3 large (approx 4-1/2" dia) (996g)
Lemon juice
3/4 tbsp (11mL)
Sausages and Luncheon Meats
Ham cold cuts
4 slice (92g)
Turkey cold cuts
3/4 lbs (340g)
Nut and Seed Products
Walnuts
3 oz (86g)
Sunflower kernels
4 oz (113g)
Almonds
1/3 lbs (135g)
Cereal Grains and Pasta
Brown rice
13 1/4 tbsp (158g)
Uncooked dry pasta
2 2/3 oz (76g)
Spices and Herbs
Salt
1 tbsp (17g)
Black pepper
1/2 oz (15g)
Dijon mustard
1 3/4 oz (50g)
Apple cider vinegar
1 tbsp (16g)
Oregano, dried
1 3/4 tsp, ground (3g)
Garlic powder
1/4 oz (8g)
Lemon pepper
2 tbsp (14g)
Paprika
3 dash (1g)
Onion powder
3 dash (1g)
Beverages
Water
3 cup(s) (751mL)
Soups, Sauces, and Gravies
Chunky canned soup (non-creamy varieties)
2 can (~19 oz) (1052g)
Pasta sauce
1/4 jar (24 oz) (168g)
Other
Mixed greens
1/2 cup (15g)
Flavored quinoa mix
5/8 package (4.9 oz) (87g)
Protein bar (20g protein)
2 bar (100g)
Cottage cheese & fruit cup
3 container (510g)
Teriyaki sauce
1 cup (240mL)
Vegetables and Vegetable Products
Tomatoes
4 medium whole (2-3/5" dia) (494g)
Frozen sugar snap peas
5/8 package (10 oz) (178g)
Brussels sprouts
3 1/4 cup (286g)
Romaine lettuce
2 1/4 head (1393g)
Zucchini
3 1/2 medium (686g)
Garlic
2 clove(s) (6g)
Carrots
1 1/2 medium (99g)
Fresh parsley
3 tbsp chopped (11g)
Red onion
1/6 medium (2-1/2" dia) (21g)
Cucumber
1/6 cucumber (8-1/4") (56g)
Poultry Products
Boneless skinless chicken breast, raw
5 3/4 lbs (2586g)
Ground turkey, raw
4 oz (113g)
Finfish and Shellfish Products
Shrimp, raw
10 oz (284g)
Salmon
1 1/3 fillet/s (6 oz each) (227g)
Tilapia, raw
1/2 lbs (255g)
Sweets
Maple syrup
1 1/2 tbsp (22mL)
Honey
2 1/2 oz (70g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Legumes and Legume Products
Hummus
10 tbsp (150g)
breakfast prep - 3 days
1. Scrambled egg whites
120 cals, 13p, 1c, 7f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Whisk egg whites and a generous pinch of salt in a mixing bowl until the eggs appear frothy, about 40 seconds.
2
Heat oil in a skillet over medium-low heat. Pour in egg whites, and once they start to set, scramble them with a spatula.
3
Once eggs are set, transfer to a plate and season with some fresh cracked pepper. Serve.
3. Toast with butter
225 cals, 8p, 24c, 10f (per meal)
snack prep - 2 days
1. Cheesy ham roll ups
215 cals, 17p, 2c, 16f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Lay slice of ham flat and sprinkle cheese evenly over the surface.
2
Roll up the ham.
3
Microwave for 30 seconds until warm and cheese has begun to melt.
4
Serve.
5
Note: To meal prep, complete steps 1 and 2 and wrap each roll up in plastic and store in the fridge. When ready to eat, remove from plastic and cook in microwave.
3. Watermelon
80 cals, 2p, 17c, 0f (per meal)
16 oz (453g)
1
Slice watermelon and serve.
dinner prep - 2 days
1. Grilled chicken sandwich
460 cals, 58p, 30c, 11f (per meal)
1 tsp (5mL)
2 roll (3-1/2" dia) (114g)
1 tbsp (15g)
1/2 cup (15g)
6 slice(s), thin/small (90g)
1 lbs (454g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Season chicken with some salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
3
Slice kaiser roll in half lengthwise and spread mustard on the cut side of the bun.
4
On the bottom bun, layer greens, tomato, and the cooked chicken breast. Place the top bun on top. Serve.
2. Chunky canned soup (non-creamy)
245 cals, 18p, 23c, 7f (per meal)
2 can (~19 oz) (1052g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Brown rice
155 cals, 3p, 31c, 1f (per meal)
1/2 cup (84g)
1/3 tsp (2g)
7/8 cup(s) (211mL)
1/3 tsp, ground (1g)
Recipe has been scaled from original by 0.44x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
lunch prep - 1 days
1. Shrimp-snap peas-quinoa bowl
700 cals, 71p, 61c, 14f (per meal)
1/3 tsp, ground (1g)
1/3 tsp (2g)
10 oz (284g)
2 tsp (9mL)
5/8 package (4.9 oz) (87g)
5/8 package (10 oz) (178g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Prepare the quinoa mix and snap peas according the the instructions on the package.
2
Meanwhile, heat the oil in a skillet over medium-high heat.
3
Add the shrimp to the skillet and season with salt and pepper. Cook for 5-6 minutes, or until the flesh is completely pink and opaque.
4
When everything is ready mix it all together (or keep it separate) and serve.
2. Brussels sprout, apple & walnut side salad
340 cals, 6p, 16c, 26f (per meal)
1 cup (88g)
1/4 small (2-3/4" dia) (33g)
2 2/3 tbsp, chopped (19g)
1 tsp (5g)
1/2 tbsp (7mL)
1 tbsp (15mL)
Recipe has been scaled from original by 0.67x. 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.
lunch prep - 2 days
1. Turkey sandwich with mustard
680 cals, 56p, 42c, 29f (per meal)
1/2 tbsp (8g)
1 1/2 leaf inner (9g)
3 slice(s), thin/small (45g)
3 slice (96g)
3 slice (3/4 oz ea) (63g)
6 oz (170g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the turkey, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mustard on the other slice of bread and place it, mustard side down, over the turkey, cheese, lettuce, and tomato.
dinner prep - 2 days
1. Lemon pepper chicken breast
590 cals, 102p, 3c, 19f (per meal)
2 tbsp (14g)
1 tbsp (15mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Pan roasted zucchini
290 cals, 5p, 11c, 23f (per meal)
3 1/2 medium (686g)
1 3/4 tbsp, ground (12g)
1 3/4 tsp, ground (3g)
1 3/4 tsp (5g)
1 3/4 tsp (11g)
1/4 cup (53mL)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cut the zucchini lengthwise into four or five fillets.
2
In a small bowl whisk together the olive oil and seasonings.
3
Brush the oil mixture over all sides of the zucchini slices.
4
Place zucchini in heated pan for 2-3 minutes on one side. Then flip and cook for another minute on the other side.
5
Serve.
snack prep - 2 days
breakfast prep - 2 days
1. Instant oatmeal with water
165 cals, 4p, 29c, 2f (per meal)
1
Put the oatmeal in a bowl and pour the water over it.
2
Microwave for 90 seconds - 2 minutes.
3. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
4 large (200g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: Pre-cooked eggs are available in many grocery chains, but you can make them yourself from raw eggs as described below.
2
Place the eggs in a small sauce pan and cover with water.
3
Bring water to boil and continue boiling until eggs reach desired doneness. Typically, 6-7 mins from point of boiling for soft boiled eggs and 8-10 mins for hard boiled eggs.
4
Peel the eggs, season to taste (salt, pepper, sriracha are all good) and eat.
lunch prep - 1 days
1. Pasta with meat sauce
560 cals, 35p, 67c, 14f (per meal)
2 2/3 oz (76g)
1 1/3 dash (1g)
1 1/3 dash, ground (0g)
1/2 tsp (3mL)
1/4 jar (24 oz) (168g)
4 oz (113g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Add the oil to a saucepan and heat to medium. Add the salt, pepper, and turkey and cook until done (it should all be browned and solid). Mix/mash the turkey every so often to achieve desired chunkiness.
2
Stir in the pasta sauce.
3
Cook the pasta as directed on the package.
4
Top the pasta with sauce and enjoy.
2. Simple garlic bread
460 cals, 16p, 48c, 19f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Spread the butter on the bread, sprinkle with some garlic powder, and toast in a toaster oven until bread is golden brown.
lunch prep - 1 days
1. Honey dijon salmon
535 cals, 47p, 12c, 33f (per meal)
1 1/3 fillet/s (6 oz each) (227g)
4 tsp (20g)
2 tsp (14g)
2/3 clove (2g)
1/2 tbsp (7mL)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350 F (180 C)
2
Take half of the mustard and spread it over the top of the salmon.
3
Heat the oil over medium high heat and sear the top of the salmon for about 1 or 2 minutes.
4
Meanwhile, combine remaining mustard, honey, and garlic in a small bowl.
5
Transfer salmon to a greased baking sheet, skin side down, and brush on the honey mixture all over the top.
6
Bake for about 15-20 minutes until done.
7
Serve.
2. Brown rice
265 cals, 6p, 54c, 2f (per meal)
6 1/4 tbsp (74g)
1/4 tsp (2g)
3/4 cup(s) (184mL)
1/4 tsp, ground (1g)
Recipe has been scaled from original by 0.39x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow rice package instructions if they differ from below)
2
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
3
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
4
Add the rice, stir it just once, and simmer, covered, for 30-45 minutes or until water is absorbed.
5
Remove from the heat and let it sit, covered for 10 more minutes. Fluff with a fork.
snack prep - 3 days
1. Kefir
150 cals, 8p, 25c, 2f (per meal)
3 cup (720mL)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
2. Grapefruit
120 cals, 2p, 23c, 0f (per meal)
3 large (approx 4-1/2" dia) (996g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cut grapefruit in half and separate the grapefruit into individual segments by carefully cut along the membranes on each side of the segment with a sharp knife.
2
(optional: sprinkle some of your favorite 0 calorie sweetener on top before serving)
3. Cottage cheese & fruit cup
130 cals, 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 - 2 days
1. Teriyaki chicken
760 cals, 110p, 22c, 26f (per meal)
2 tbsp (30mL)
1 cup (240mL)
2 lbs (896g)
Recipe has been scaled from original by 2x. 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. Simple salad with tomatoes and carrots
195 cals, 8p, 14c, 6f (per meal)
3 tbsp (45mL)
2 medium whole (2-3/5" dia) (246g)
1 medium (61g)
2 hearts (1000g)
1
In a large bowl, add the lettuce, tomato, and carrots; mix.
2
Pour dressing over when serving.
breakfast prep - 2 days
1. Hummus toast
295 cals, 14p, 30c, 9f (per meal)
lunch prep - 2 days
1. Brussel sprout, chicken & apple salad
620 cals, 45p, 18c, 38f (per meal)
3/4 lbs (340g)
3 tbsp (45mL)
1 tbsp (15mL)
3/4 tbsp (11g)
6 tbsp, chopped (42g)
1/2 small (2-3/4" dia) (74g)
2 1/4 cup (198g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
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.
3. Cottage cheese & honey
250 cals, 28p, 29c, 2f (per meal)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 1 days
1. Tilapia with almond gremolata
700 cals, 55p, 5c, 50f (per meal)
3 tbsp chopped (11g)
3 dash (1g)
3 dash (1g)
3 dash (1g)
1 1/2 clove(s) (5g)
3 tbsp (45mL)
3/4 tbsp (11mL)
1 1/2 tbsp, slivered (10g)
1/2 lbs (255g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425°F (220°C).
2
In a small bowl start the gremolata by mixing together about 3/4ths of the olive oil (reserving the rest for later), parsley, lemon juice, minced garlic, and pinch of salt and pepper. Set aside.
3
Pat tilapia dry and coat with the remaining olive oil. Season the tilapia with garlic powder, onion powder, and paprika. Roast on a baking sheet until fish is cooked through, about 12-15 minutes.
4
Meanwhile, in a dry skillet over medium heat, toast the almonds until golden, about 3 minutes. When done, transfer to a cutting board and chop. Add to the gremolata and stir.
5
Plate fish and spoon the gremolata over the top. Serve.
2. Tossed salad
180 cals, 7p, 15c, 6f (per meal)
1/6 medium (2-1/2" dia) (21g)
1/6 cucumber (8-1/4") (56g)
3/4 hearts (375g)
3/4 small (5-1/2" long) (38g)
3/4 small whole (2-2/5" dia) (68g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Mix ingredients together in a bowl and serve.
2
If you want to prepare multiple servings in advance, you can shred the carrots and lettuce and slice the onion in advance and store them in the fridge in a ziploc bag or tupperware container so you just have to dice a little cucumber and tomato and add a little dressing the next time.