2900 calorie macro meal plan
In just a few clicks, generate your own 2900 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 (2875cals, 216g protein, 200g net carbs, 120g fat 36g fiber per day) cannot be customized.
Day 1
2900cals, 192g protein, 174g net carbs, 138g fat 45g fiber per day
1/2 serving(s) (190cal, 6p, 25c, 5f)
1 bar (245cal, 20p, 26c, 5f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 potato(es) (520cal, 54p, 55c, 6f)
1 1/2 cup(s) (224cal, 12p, 18c, 12f)
1 serving(s) (230cal, 5p, 9c, 15f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
10 2/3 oz (744cal, 69p, 12c, 46f)
1 1/2 serving(s) (206cal, 4p, 15c, 12f)
Day 2
2850cals, 237g protein, 170g net carbs, 124g fat 29g fiber per day
1/2 serving(s) (190cal, 6p, 25c, 5f)
1 bar (245cal, 20p, 26c, 5f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 1/2 serving(s) (276cal, 12p, 55c, 1f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
20 oz (707cal, 126p, 4c, 21f)
1 serving(s) (243cal, 3p, 37c, 9f)
Day 3
2850cals, 237g protein, 170g net carbs, 124g fat 29g fiber per day
1/2 serving(s) (190cal, 6p, 25c, 5f)
1 bar (245cal, 20p, 26c, 5f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
3 lettuce wrap(s) (668cal, 47p, 11c, 47f)
1 1/2 serving(s) (276cal, 12p, 55c, 1f)
1/2 serving(s) (176cal, 2p, 2c, 15f)
1 cup(s) (72cal, 2p, 7c, 1f)
2 stick(s) (165cal, 13p, 3c, 11f)
20 oz (707cal, 126p, 4c, 21f)
1 serving(s) (243cal, 3p, 37c, 9f)
Day 4
2900cals, 211g protein, 234g net carbs, 108g fat 34g fiber per day
1 bagel(s) (450cal, 11p, 68c, 14f)
1 egg(s) (80cal, 6p, 0c, 6f)
9 1/3 oz (438cal, 52p, 0c, 25f)
1 1/2 serving(s) (139cal, 4p, 25c, 1f)
2 serving(s) (347cal, 24p, 51c, 1f)
16 meatballs (730cal, 84p, 9c, 40f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
Day 5
2900cals, 228g protein, 215g net carbs, 111g fat 33g fiber per day
1 bagel(s) (450cal, 11p, 68c, 14f)
1 egg(s) (80cal, 6p, 0c, 6f)
14 oz (555cal, 88p, 0c, 23f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
16 meatballs (730cal, 84p, 9c, 40f)
1 1/4 serving(s) (288cal, 6p, 12c, 19f)
Day 6
2900cals, 204g protein, 200g net carbs, 125g fat 42g fiber per day
1 serving(s) (364cal, 26p, 3c, 27f)
1 slice(s) (133cal, 4p, 17c, 5f)
14 oz (555cal, 88p, 0c, 23f)
1 serving(s) (100cal, 4p, 2c, 7f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 packet(s) (276cal, 10p, 38c, 8f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2 sweet potato(s) (862cal, 60p, 75c, 29f)
1 serving(s) (230cal, 5p, 9c, 15f)
Day 7
2900cals, 200g protein, 234g net carbs, 111g fat 38g fiber per day
1 serving(s) (364cal, 26p, 3c, 27f)
1 slice(s) (133cal, 4p, 17c, 5f)
2 1/2 serving(s) (786cal, 79p, 76c, 15f)
1/2 cup(s) (125cal, 14p, 15c, 1f)
1 packet(s) (276cal, 10p, 38c, 8f)
1/6 cup(s) (117cal, 3p, 1c, 11f)
2 sweet potato(s) (862cal, 60p, 75c, 29f)
1 serving(s) (230cal, 5p, 9c, 15f)
Grocery List (57 items)
Dairy and Egg Products
Whole milk
3 1/4 cup(s) (780mL)
String cheese
6 stick (168g)
Butter
2/3 stick (77g)
Provolone cheese
3 slice(s) (84g)
Eggs
10 large (500g)
Low fat cottage cheese (1% milkfat)
2 cup (452g)
Nonfat greek yogurt, plain
13 tbsp (224g)
Fruits and Fruit Juices
Avocados
4 1/4 avocado(s) (854g)
Lemon
2 3/4 small (160g)
Banana
5 1/2 medium (7" to 7-7/8" long) (649g)
Raspberries
3 cup (369g)
Lemon juice
1/2 tbsp (8mL)
Canned black olives
1 1/2 tbsp (13g)
Vegetables and Vegetable Products
Kale leaves
2 3/4 bunch (468g)
Sweet potatoes
8 sweetpotato, 5" long (1680g)
Tomatoes
6 tbsp cherry tomatoes (56g)
Onion
1 1/2 medium (2-1/2" dia) (172g)
Frozen corn kernels
1 1/2 cup (187g)
Fresh green beans
3 oz (85g)
Bell pepper
3 small (222g)
Romaine lettuce
6 leaf inner (36g)
Garlic
1 clove (3g)
Fresh spinach
8 cup(s) (240g)
Frozen broccoli
5/8 package (178g)
Poultry Products
Boneless skinless chicken breast, raw
6 1/2 lbs (2862g)
Chicken thighs, with bone and skin, raw
2/3 lbs (302g)
Ground turkey, raw
35 oz (990g)
Soups, Sauces, and Gravies
Barbecue sauce
2 3/4 tbsp (48g)
Pesto sauce
1/2 cup (128g)
Other
Protein bar (20g protein)
3 bar (150g)
Chicken bone broth
1 1/2 cup(s) (mL)
Italian seasoning
1/4 tbsp (3g)
Legumes and Legume Products
Peanut butter
1 1/2 tbsp (24g)
Lentils, raw
1/2 cup (96g)
Baked Products
Bread
5 slice (160g)
Bagel
2 medium bagel (3-1/2" to 4" dia) (210g)
Nut and Seed Products
Sunflower kernels
2 oz (57g)
Walnuts
1/3 cup, shelled (33g)
Fats and Oils
Olive oil
1 oz (32mL)
Marinade sauce
1 1/4 cup (300mL)
Oil
3 oz (87mL)
Spices and Herbs
Sherry vinegar
1/2 tbsp (8mL)
Dijon mustard
1 1/2 dash (1g)
Salt
1 oz (26g)
Thyme, dried
1/4 tbsp, ground (1g)
Brown deli mustard
1 tbsp (15g)
Black pepper
1 1/3 tsp, ground (3g)
Onion powder
2 1/2 tsp (6g)
Garlic powder
2 1/2 tsp (8g)
Oregano, dried
2 1/2 tsp, leaves (2g)
Sweets
Honey
2 1/2 oz (70g)
Jelly
2 oz (56g)
Cereal Grains and Pasta
Long-grain white rice
1 1/4 cup (231g)
Beverages
Water
3 cup(s) (711mL)
Beef Products
Sirloin steak, raw
3/4 lbs (340g)
Breakfast Cereals
Flavored instant oatmeal
2 packet (86g)
Meals, Entrees, and Side Dishes
Flavored rice mix
5/8 pouch (~5.6 oz) (99g)
lunch prep - 1 days
1. Bbq chicken stuffed sweet potatoes
520cal, 54p, 55c, 6f (per meal)
1/2 lbs (224g)
2 2/3 tbsp (48g)
1 sweetpotato, 5" long (210g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Place raw chicken breasts into pot and cover with an inch of water. Bring to a boil and cook for 10-15 minutes until chicken is fully cooked.
2
Transfer chicken to bowl and allow to cool. Once cool, use two forks to shred chicken. Set aside.
3
Meanwhile, preheat oven to 425 F (220 C) and lay sweet potatoes cut side up on a baking sheet.
4
Bake until soft, about 35 minutes.
5
In a pot over medium-low heat, combine the shredded chicken and the bbq sauce until warmed through, 5-10 minutes.
6
Top each potato with equal spoonfuls of chicken.
7
Serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1/2 avocado(s) (101g)
1/2 bunch (85g)
1/2 small (29g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
breakfast prep - 3 days
1. Peanut butter & banana breakfast sandwich
190cal, 6p, 25c, 5f (per meal)
1/2 medium (7" to 7-7/8" long) (59g)
1/2 tbsp (8g)
1 slice (32g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Toast bread if desired and spread with peanut butter.
2
Add as many slices of banana as you can and top with other half of bread. Any left over banana can be eaten on the side.
snack prep - 3 days
1. Avocado
176cal, 2p, 2c, 15f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
3. Raspberries
72cal, 2p, 7c, 1f (per meal)
3 cup (369g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse raspberries and serve.
dinner prep - 1 days
1. Honey mustard chicken thighs w/ skin
744cal, 69p, 12c, 46f (per meal)
2/3 lbs (302g)
1 1/3 dash (1g)
1/4 tbsp, ground (1g)
2 tsp (14g)
1 tbsp (15g)
Recipe has been scaled from original by 0.33x. 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.
2. Green bean, corn, and tomato salad
206cal, 4p, 16c, 12f (per meal)
1 1/2 tbsp (13g)
6 tbsp cherry tomatoes (56g)
1/8 small (7g)
6 tbsp (51g)
3/4 tbsp (11mL)
1/2 tbsp (8mL)
1 1/2 dash (1g)
3 oz (85g)
Recipe has been scaled from original by 0.38x. Adjust cook times and pan sizes accordingly.
1
Prepare vinaigrette by whisking together mustard, vinegar, oil, (salt and pepper if desired). Set aside.
2
Pan fry corn kernels with a few drops of oil until slightly toasted. Let corn cool and move to bowl.
3
Add beans, tomatoes, olives (optional), and onion to corn; toss to combine.
4
Drizzle vinaigrette over salad when serving.
dinner prep - 2 days
1. Marinaded chicken breast
707cal, 126p, 4c, 21f (per meal)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Place the chicken in a ziploc bag with the marinade and mush it around to ensure the chicken is fully coated.
2
Refrigerate and marinade for at least 1 hour, but preferably overnight.
3
BAKE
4
Preheat the oven to 400 degrees F.
5
Remove the chicken from the bag, discarding excess marinade, and bake for 10 minutes in preheated oven.
6
After the 10 minutes, turn the chicken and bake until no longer pink in the center and juices run clear, about 15 more minutes.
7
BROIL/GRILL
8
Preheat the oven to broil/grill.
9
Remove the chicken from the bag, discarding excess marinade, and broil until no longer pink inside, usually 4-8 minutes per side.
2. Buttery white rice
243cal, 3p, 37c, 9f (per meal)
1/2 cup (93g)
1 cup(s) (237mL)
4 dash (3g)
1 1/2 tbsp (21g)
2 dash, ground (1g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring water and salt to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
DO NOT LIFT LID!
6
The steam that is trapped inside the pan is what allows the rice to cook properly.
7
Remove from heat and fluff with fork, mix in butter, and season to taste with pepper. Serve.
lunch prep - 2 days
1. Philly cheesesteak lettuce wrap
668cal, 47p, 11c, 47f (per meal)
3 small (222g)
2 tbsp (30mL)
1/4 tbsp (3g)
3 slice(s) (84g)
1 1/2 medium (2-1/2" dia) (165g)
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. Bone both rice
276cal, 12p, 55c, 1f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
In a saucepan with a good fitting lid bring bone broth to a boil.
2
Add rice and stir.
3
Cover and reduce heat to medium low. You will know that your temperature is correct if a little steam is visible leaking from the lid. A lot of steam means your heat is too high.
4
Cook for 20 minutes.
5
Do not lift lid! The steam that is trapped inside the pan is what allows the rice to cook properly.
6
Remove from heat and fluff with fork, season with salt and pepper to taste, and serve.
lunch prep - 1 days
1. Basic ground turkey
438cal, 52p, 0c, 25f (per meal)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium-high heat. Add turkey and break part into crumbles. Season with salt, pepper, and any seasonings of choice. Cook until browned, 7-10 minutes.
2
Serve.
2. Lentils
347cal, 24p, 51c, 1f (per meal)
Recipe has been scaled from original by 0.5x. 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. Corn
139cal, 4p, 25c, 1f (per meal)
1 cup (136g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
breakfast prep - 2 days
1. Medium toasted bagel with butter and jelly
450cal, 11p, 68c, 14f (per meal)
2. Basic fried eggs
80cal, 6p, 0c, 6f (per meal)
snack prep - 2 days
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. Turkey meatballs
730cal, 84p, 9c, 40f (per meal)
13 tbsp (224g)
2 1/2 tsp (6g)
2 1/2 tsp (8g)
2 1/2 tsp, leaves (2g)
2 1/2 tsp (14g)
5 tsp (24mL)
25 1/2 oz (726g)
Recipe has been scaled from original by 1.6x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the ground turkey, onion powder, garlic powder, oregano, and salt with your hands until well incorporated. Form into small meatballs (use the number of meatballs listed in the recipes serving details).
2
Heat oil in a large skillet over medium heat. Add meatballs and cook, turning gently, until all sides are browned and the meatballs are cooked through.
3
Serve.
2. Simple kale & avocado salad
288cal, 6p, 12c, 19f (per meal)
1 1/4 avocado(s) (251g)
1 1/4 bunch (213g)
1 1/4 small (73g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 2 days
1. Basic chicken breast
555cal, 88p, 0c, 23f (per meal)
Recipe has been scaled from original by 1.75x. 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. Mashed sweet potatoes
275cal, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
3. Simple sauteed spinach
100cal, 4p, 2c, 7f (per meal)
1 clove (3g)
8 cup(s) (240g)
1 tbsp (15mL)
2 dash (2g)
2 dash, ground (1g)
1
Heat the oil in the pan over medium heat.
2
Add the garlic and sauté for a minute or two until fragrant.
3
Over high heat, add the spinach, salt, and pepper and stir rapidly until spinach has wilted.
4
Serve.
breakfast prep - 2 days
1. Creamy scrambled eggs
364cal, 26p, 3c, 27f (per meal)
1/8 cup(s) (30mL)
2 tsp (9g)
2 dash, ground (1g)
2 dash (2g)
4 large (200g)
1
Beat eggs, milk, salt and pepper in medium bowl until blended.
2
Heat butter in large nonstick skillet over medium heat until hot.
3
Pour in egg mixture.
4
As eggs begin to set, scramble them.
5
Repeat (without stirring constantly) until eggs are thickened and no liquid egg remains.
2. Toast with butter and jelly
133cal, 4p, 17c, 5f (per meal)
snack prep - 2 days
1. Instant oatmeal with milk
276cal, 10p, 38c, 8f (per meal)
1
Put the oatmeal in a bowl and pour the milk over it.
2
Microwave for 90 seconds - 2 minutes.
dinner prep - 2 days
1. Pesto chicken sweet potatoes
862cal, 60p, 75c, 29f (per meal)
1/2 cup (128g)
1 lbs (454g)
4 sweetpotato, 5" long (840g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Microwave sweet potato(s) for 4-7 minutes, or until soft. (Optional: bake in 400F (200 C) oven for 45 min to 1 hr instead)
2
Meanwhile, put raw chicken in a pot and cover with about an inch of water. Bring to a boil and cook for 15-20 minutes until chicken is done.
3
Transfer chicken to a bowl and shred with 2 forks.
4
Add pesto to chicken and mix well. Stuff sweet potatoes with chicken mixture. Serve.
2. Simple kale & avocado salad
230cal, 5p, 9c, 15f (per meal)
1 avocado(s) (201g)
1 bunch (170g)
1 small (58g)
1
Add all ingredients into a bowl.
2
Using your fingers, massage the avocado and lemon into the kale until the avocado becomes creamy and coats the kale.
3
Season with salt and pepper if desired. Serve.
lunch prep - 1 days
1. Chicken-broccoli-rice bowl
786cal, 79p, 76c, 15f (per meal)
10 oz (280g)
1 1/4 tsp (6mL)
1/3 tsp, ground (1g)
1/3 tsp (2g)
5/8 pouch (~5.6 oz) (99g)
5/8 package (178g)
Recipe has been scaled from original by 0.63x. Adjust cook times and pan sizes accordingly.
1
Cut the chicken breast into small cubes (0.5 - 1 inches) and sautee in olive oil over medium heat until cooked through. Season with salt and pepper (or any other seasonings) to taste.
2
Meanwhile, prepare the rice mix and broccoli according to the instructions on the packages.
3
When everything is ready mix it all together and serve.
2. Cottage cheese & honey
125cal, 14p, 15c, 1f (per meal)
1
Serve cottage cheese in a bowl and drizzle with honey.