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 (2775cals, 197g protein, 172g net carbs, 130g fat 33g fiber per day) cannot be customized.
Day 1
2750cals, 206g protein, 201g net carbs, 111g fat 34g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
5 1/3 oz (372cal, 34p, 6c, 23f)
2 serving(s) (342cal, 18p, 25c, 14f)
1 piece(s) (262cal, 9p, 43c, 5f)
3 serving(s) (171cal, 1p, 37c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
15 oz (749cal, 100p, 10c, 31f)
1 serving(s) (76cal, 2p, 5c, 5f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 2
2775cals, 197g protein, 162g net carbs, 135g fat 30g fiber per day
4 slice(s) (202cal, 14p, 1c, 16f)
1 cup(s) (115cal, 2p, 25c, 1f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 serving(s) (263cal, 4p, 20c, 16f)
1 cup(s) (55cal, 1p, 5c, 3f)
3 serving(s) (171cal, 1p, 37c, 0f)
3/4 cup(s) (187cal, 21p, 22c, 2f)
15 oz (749cal, 100p, 10c, 31f)
1 serving(s) (76cal, 2p, 5c, 5f)
2/3 serving(s) (174cal, 2p, 24c, 6f)
Day 3
2775cals, 189g protein, 165g net carbs, 138g fat 30g fiber per day
1/2 serving(s) (328cal, 18p, 14c, 20f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 serving(s) (263cal, 4p, 20c, 16f)
1 cup(s) (55cal, 1p, 5c, 3f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 cup(s) (115cal, 2p, 25c, 1f)
1 serving(s) (449cal, 53p, 11c, 20f)
1 serving(s) (183cal, 9p, 3c, 15f)
2 container(s) (310cal, 25p, 33c, 8f)
Day 4
2750cals, 197g protein, 190g net carbs, 117g fat 42g fiber per day
1/2 serving(s) (328cal, 18p, 14c, 20f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
2 sandwich(es) (740cal, 55p, 51c, 29f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 cup(s) (115cal, 2p, 25c, 1f)
12 oz (476cal, 76p, 0c, 19f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 serving(s) (386cal, 6p, 49c, 14f)
Day 5
2750cals, 192g protein, 179g net carbs, 125g fat 33g fiber per day
1/2 serving(s) (328cal, 18p, 14c, 20f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 1/2 sandwich(es) (823cal, 57p, 39c, 46f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 serving(s) (282cal, 17p, 29c, 8f)
1 cup(s) (115cal, 2p, 25c, 1f)
12 oz (476cal, 76p, 0c, 19f)
1 1/2 tomato(es) (89cal, 1p, 4c, 7f)
2 serving(s) (386cal, 6p, 49c, 14f)
Day 6
2825cals, 189g protein, 155g net carbs, 148g fat 31g fiber per day
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 sandwich(es) (823cal, 57p, 39c, 46f)
1/2 serving(s) (117cal, 2p, 3c, 9f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (623cal, 59p, 9c, 38f)
3 slice(s) (344cal, 12p, 36c, 14f)
Day 7
2800cals, 209g protein, 154g net carbs, 137g fat 30g fiber per day
1 toast(s) (272cal, 12p, 14c, 16f)
2 container (261cal, 28p, 26c, 5f)
1 1/2 thigh(s) (683cal, 62p, 8c, 44f)
1 1/3 serving(s) (231cal, 16p, 34c, 1f)
1 slice(s) (168cal, 5p, 13c, 9f)
1/2 cup(s) (57cal, 1p, 13c, 0f)
2 stick(s) (165cal, 13p, 3c, 11f)
1 1/2 serving(s) (623cal, 59p, 9c, 38f)
3 slice(s) (344cal, 12p, 36c, 14f)
Grocery List (60 items)
Pork Products
Bacon
11 slice(s) (110g)
Fruits and Fruit Juices
Fruit juice
48 fl oz (1440mL)
Applesauce
6 to-go container (~4 oz) (732g)
Green olives
30 large (132g)
Avocados
2 1/4 avocado(s) (452g)
Lime juice
2/3 fl oz (20mL)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Roasted pumpkin seeds, unsalted
4 tbsp (30g)
Chia seeds
2 tbsp (28g)
Sweets
Honey
3 1/4 oz (91g)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3 cup (678g)
Provolone cheese
3 slice(s) (84g)
Lowfat flavored greek yogurt
5 (5.3 oz ea) container(s) (750g)
Eggs
6 1/2 large (325g)
Sliced cheese
6 slice (3/4 oz ea) (126g)
String cheese
4 stick (112g)
Butter
2 tbsp (27g)
Feta cheese
3/4 oz (21g)
Fats and Oils
Salad dressing
5 tbsp (75mL)
Olive oil
1 oz (29mL)
Oil
5 oz (149mL)
Balsamic vinaigrette
2 tbsp (30mL)
Mayonnaise
3 tbsp (45mL)
Ranch dressing
6 tbsp (90mL)
Vegetables and Vegetable Products
Tomatoes
10 medium whole (2-3/5" dia) (1233g)
Sweet potatoes
1 1/3 sweetpotato, 5" long (280g)
Edamame, frozen, shelled
1 cup (118g)
Beets, precooked (canned or refrigerated)
2/3 lbs (313g)
Onion
2 medium (2-1/2" dia) (198g)
Bell pepper
3 small (222g)
Romaine lettuce
9 leaf inner (54g)
Kale leaves
2 cup, chopped (80g)
Carrots
1/2 medium (31g)
Potatoes
2 large (3" to 4-1/4" dia.) (738g)
Other
Mixed greens
5 cup (150g)
Italian seasoning
1 tsp (4g)
Guacamole, store-bought
1 cup (247g)
Cottage cheese & fruit cup
4 container (680g)
Coleslaw mix
3 cup (270g)
Spices and Herbs
Fresh basil
30 leaves (15g)
Chili powder
5 tsp (14g)
Black pepper
2 1/2 g (2g)
Salt
1/2 oz (17g)
Thyme, dried
1/8 oz (1g)
Brown deli mustard
1/2 tbsp (8g)
Garlic powder
1/4 oz (7g)
Poultry Products
Boneless skinless chicken breast, raw
5 lbs (2257g)
Chicken thighs, with bone and skin, raw
14 1/4 oz (406g)
Baked Products
Naan bread
1 piece(s) (90g)
Bread
23 slice (736g)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
Snacks
Tortilla chips
2 oz (57g)
Soups, Sauces, and Gravies
Apple cider vinegar
1/2 tsp (0mL)
Frank's red hot sauce
6 tbsp (91mL)
Pasta sauce
1 1/2 tbsp (24g)
Cereal Grains and Pasta
Quinoa, uncooked
6 tbsp (64g)
Finfish and Shellfish Products
Canned tuna
1 can (172g)
Sausages and Luncheon Meats
Ham cold cuts
3/4 lbs (340g)
Beverages
Water
1 1/3 cup(s) (315mL)
Legumes and Legume Products
Lentils, raw
1/3 cup (64g)
breakfast prep - 2 days
1. Bacon
202cal, 14p, 1c, 16f (per meal)
4 slice(s) (40g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Note: follow package instructions if they differ from below. The cooking time for bacon depends on the method you're using and how crispy you want it. Below is a general guide:
2
Stovetop (Skillet): Medium heat: 8-12 minutes, flipping occasionally.
3
Oven: 400°F (200°C): 15-20 minutes on a baking sheet lined with parchment paper or foil.
4
Microwave: Place bacon between paper towels on a microwave-safe plate. Microwave on high for 3-6 minutes.
snack prep - 2 days
1. Applesauce
171cal, 1p, 37c, 0f (per meal)
3 to-go container (~4 oz) (366g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
One 4 oz to-go container of applesauce = about half a cup of applesauce
2. Cottage cheese & honey
187cal, 21p, 22c, 2f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
749cal, 100p, 10c, 31f (per meal)
30 leaves (15g)
30 oz (851g)
5 tsp (14g)
1 1/4 tsp (1g)
30 large (132g)
1 1/4 tsp (8g)
5 tsp (25mL)
30 cherry tomatoes (510g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 425 F (220 C)
2
Put chicken breast in a small baking dish.
3
Drizzle the olive oil over the chicken and season with salt, pepper, and chili powder.
4
On top of the chicken put the tomato, basil, and olives.
5
Put the baking dish in the oven and cook for about 25 minutes.
6
Check the chicken is cooked through. If not then add a few minutes of cook time.
2. Sweet potato wedges
174cal, 2p, 24c, 6f (per meal)
1 tbsp (15mL)
1 1/3 sweetpotato, 5" long (280g)
1/3 tsp, ground (1g)
1/4 tbsp (4g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C) and grease a baking sheet.
2
Toss sweet potatoes in oil until all sides are well coated. Season with salt and pepper and toss once more, then arrange in a single layer on the baking sheet (if crowded, use two baking sheets).
3
Bake for a total of 25 minutes, or until golden brown and tender, flipping once at the halfway point to ensure even cooking.
3. Simple mixed greens and tomato salad
76cal, 2p, 5c, 5f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
lunch prep - 1 days
1. Honey mustard chicken thighs w/ skin
372cal, 34p, 6c, 23f (per meal)
1/3 lbs (151g)
2/3 dash (1g)
1/3 tsp, ground (0g)
1 tsp (7g)
1/2 tbsp (8g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 375 F (190 C).
2
Whisk honey, mustard, thyme and salt in a medium bowl. Add chicken thighs and coat.
3
Arrange chicken on a parchment-lined baking sheet.
4
Roast chicken until cooked through, 40 to 45 minutes. Let rest 4 to 6 minutes before serving.
3. Edamame & beet salad
342cal, 18p, 25c, 14f (per meal)
1 cup (118g)
2 tbsp (30mL)
4 beet(s) (200g)
2 cup (60g)
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 2 days
1. Philly cheesesteak lettuce wrap
668cal, 47p, 11c, 47f (per meal)
2 tbsp (30mL)
1/4 tbsp (3g)
3 slice(s) (84g)
1 1/2 medium (2-1/2" dia) (165g)
3 small (222g)
3/4 lbs (340g)
6 leaf inner (36g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add in beef and cook until browned and fully cooked, about 5-10 minutes. Remove beef from skillet and set aside.
2
Add onions and peppers to the skillet with any remaining beef juices and fry until vegetables are tender, about 10 minutes.
3
Drain any remaining liquid and add the beef back to the pan. Add the cheese and stir until cheese has melted throughout. Season with italian seasoning and salt/pepper to taste.
4
Scoop beef mixture into lettuce leaves and serve.
2. Simple kale salad
55cal, 1p, 5c, 3f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Toss kale in dressing of your choice and serve.
3. Chips and guacamole
263cal, 4p, 20c, 16f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Serve guacamole with the tortilla chips.
dinner prep - 1 days
1. Chicken beet & carrot salad bowl
449cal, 53p, 11c, 20f (per meal)
1/2 lbs (224g)
1/2 tsp (0mL)
2 dash, leaves (0g)
1 tbsp (15mL)
1/2 medium (31g)
4 oz (113g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a skillet over medium heat. Add cubed chicken with a pinch of salt and pepper and cook until fully cooked and golden.
2
Plate chicken with cubed beets and sliced carrots. Top with remaining oil plus vinegar, thyme, and some more salt and pepper. Serve.
2. Lowfat Greek yogurt
310cal, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
snack prep - 3 days
1. Quinoa & chia yogurt parfait
282cal, 17p, 29c, 8f (per meal)
6 tbsp (64g)
2 tbsp (28g)
3 (5.3 oz ea) container(s) (450g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Cook quinoa according to package- 2 tbsp uncooked should yield around 1/3 cup cooked. Let cool.
2
Mix together the quinoa and yogurt. Top with chia seeds.
3
Serve.
4
To make in bulk: cook quinoa all at once and store in an airtight container in the fridge. Mix with yogurt and chia seeds when serving.
breakfast prep - 3 days
1. Avocado and bacon egg salad sandwich
328cal, 18p, 14c, 20f (per meal)
4 1/2 large (225g)
3 slice (96g)
3/4 avocado(s) (151g)
3 slice(s) (30g)
1/2 tbsp (5g)
3 dash (2g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, salt, and garlic in a bowl. Mash with a fork until fully combined.
4
Crumble bacon and add in. Mix.
5
Put egg salad in between bread to form sandwich.
6
Serve.
7
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Serve cottage cheese in a bowl and drizzle with honey.
dinner prep - 2 days
1. Basic chicken breast
476cal, 76p, 0c, 19f (per meal)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with oil, salt and pepper, and any other preferred seasonings. If cooking on stovetop, save some oil for the pan.
2
STOVETOP: Heat the rest of oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes. Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
3
BAKED: Preheat oven to 400°F (200°C). Place chicken on a baking sheet. Bake for 10 minutes, flip and bake 15 more minutes or until internal temperature reaches 165°F (75°C).
4
BROILED/GRILLED: Set oven to broil and preheat on high. Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
5
ALL: Finally, let the chicken rest for at least 5 minutes before you cut it. Serve.
2. Baked fries
386cal, 6p, 49c, 14f (per meal)
1
Preheat oven to 450°F (230°C) and line a baking sheet with foil.
2
Slice the potato into thin sticks and place them on the baking sheet. Drizzle some oil over the potatoes and season liberally with some salt and pepper. Toss potatoes to coat them evenly.
3
Roast potatoes for about 15 minutes, flip them using a spatula, and continue roasting another 10-15 minutes until soft and golden. Serve.
3. Roasted tomatoes
89cal, 1p, 4c, 7f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 450°F (230°C).
2
Slice tomatoes in half down through the stem and rub them with oil. Season them with a pinch of salt and pepper.
3
Bake for 30-35 minutes until soft. Serve.
lunch prep - 1 days
1. Avocado tuna salad sandwich
740cal, 55p, 51c, 29f (per meal)
1/4 small (18g)
4 slice (128g)
1 can (172g)
1/2 avocado(s) (101g)
1 tsp (5mL)
1 dash (0g)
1 dash (0g)
1
In a small bowl, mix the drained tuna, avocado, lime juice, minced onion, salt and pepper until well-blended.
2
Place mixture in between bread slices and serve.
lunch prep - 2 days
1. Simple ham and cheese sandwich
823cal, 57p, 39c, 46f (per meal)
1 1/2 leaf inner (9g)
3 slice(s), thin/small (45g)
1 1/2 tbsp (23mL)
3 slice (3/4 oz ea) (63g)
6 oz (170g)
3 slice (96g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Put the ham, cheese, lettuce, and tomato on one slice of bread.
2
Spread the mayonnaise on the other slice of bread and place it mayonnaise-down on top of the ham/cheese/lettuce/tomato.
3
That's how you make a sandwich.
2. Tomato and avocado salad
117cal, 2p, 3c, 9f (per meal)
2 dash, ground (1g)
2 dash (2g)
2 dash (1g)
1/4 tbsp (4mL)
1/2 medium whole (2-3/5" dia) (62g)
1/2 avocado(s) (101g)
1 tbsp (15mL)
1 tbsp minced (15g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add minced onions and lime juice to a bowl. Allow to sit for a few minutes to help break down the strong flavors of the onion.
2
Meanwhile, prepare the avocado and tomato.
3
Add the cubed avocado, diced tomato, oil, and all seasonings to the onion and lime; mix until coated.
4
Serve chilled.
snack prep - 2 days
1. Avocado toast
168cal, 5p, 13c, 9f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast the bread.
2
Top with ripe avocado and use a fork to smash.
breakfast prep - 2 days
1. Poached egg over avocado toast
272cal, 12p, 14c, 16f (per meal)
1
Crack egg into a small measuring cup. Set aside.
2
Bring medium sized pot full of water to a boil then remove from heat.
3
Using a utensil, swirl the water to create a small whirlpool and then gently plop the egg in the middle and cook for 3 minutes.
4
Meanwhile toast bread and then top with guacamole.
5
When egg is done, remove it with a slotted spoon and place egg on paper towel and gently dry.
6
Transfer egg to top of avocado toast 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.
dinner prep - 2 days
1. Buffalo chicken slaw salad
623cal, 59p, 9c, 38f (per meal)
18 oz (510g)
3 cup (270g)
6 tbsp (90mL)
6 tbsp (90mL)
6 tbsp cherry tomatoes (56g)
1 1/2 tbsp (23mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Season the chicken with salt and pepper.
2
Heat oil in a skillet or grill pan over medium heat.
3
Add the chicken and cook for 5-6 minutes per side, or until fully cooked and no longer pink in the center. Set the chicken aside to cool slightly, then chop into bite-sized pieces. Toss the chicken with hot sauce.
4
Serve over a bed of coleslaw and cherry tomatoes. Drizzle ranch on top and serve.
5
Meal Prep Tip: Store the chicken and ranch separately from the coleslaw. Combine all components just before serving to keep the slaw crisp.
2. Simple garlic bread
344cal, 12p, 36c, 14f (per meal)
Recipe has been scaled from original by 1.5x. 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. Chicken thighs with tomatoes & feta
683cal, 62p, 8c, 44f (per meal)
3/4 oz (21g)
3 dash (1g)
1 1/2 tbsp (24g)
1/2 pint, cherry tomatoes (168g)
1 1/2 thigh (6 oz ea) (255g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Season chicken with salt/pepper to taste.
2
Heat a walled skillet over medium heat and add the chicken, skin-side down. Cook until skin is browned and crispy, about 15 minutes.
3
Transfer chicken to a plate, skin-side up. Set aside.
4
Add tomatoes, sauce, and seasoning to the skillet and mix. Heat for about 10 minutes or until the tomatoes have burst.
5
Add back in the chicken skin-side up, and nestle it so the chicken touches the bottom of the skillet.
6
Continue cooking for about 10 minutes or until chicken reaches an internal temperature of 165 F (75 C).
7
Remove from heat, crumble feta on top, and serve.
2. Lentils
231cal, 16p, 34c, 1f (per meal)
Recipe has been scaled from original by 0.33x. 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.