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 (2900cal, 237g protein, 179g net carbs, 115g fat, 47g fiber per day) cannot be customized.
Day 1
2900cal, 208g protein, 161g net carbs, 138g fat, 45g fiber
8 oz (316cal, 51p, 1c, 12f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
3 roll (231cal, 8p, 40c, 4f)
Day 2
2900cal, 208g protein, 161g net carbs, 138g fat, 45g fiber
8 oz (316cal, 51p, 1c, 12f)
2 2/3 serving(s) (425cal, 19p, 12c, 22f)
3 roll (231cal, 8p, 40c, 4f)
Day 3
2925cal, 215g protein, 106g net carbs, 167g fat, 36g fiber
1 1/2 serving(s) (703cal, 48p, 16c, 47f)
1/2 cup(s) (388cal, 13p, 6c, 31f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 square(s) (120cal, 2p, 7c, 9f)
18 oz (899cal, 120p, 12c, 37f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
Day 4
2925cal, 240g protein, 209g net carbs, 110g fat, 35g fiber
2 container(s) (310cal, 25p, 33c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3/4 cucumber (45cal, 2p, 8c, 0f)
2 burger(s) (799cal, 74p, 57c, 30f)
1 sweet potato(s) (216cal, 3p, 36c, 4f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 square(s) (120cal, 2p, 7c, 9f)
18 oz (899cal, 120p, 12c, 37f)
1/2 serving(s) (125cal, 2p, 18c, 4f)
Day 5
2875cal, 264g protein, 204g net carbs, 92g fat, 46g fiber
2 container(s) (310cal, 25p, 33c, 8f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
3/4 cucumber (45cal, 2p, 8c, 0f)
22 oz (814cal, 140p, 4c, 26f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 1/2 serving(s) (165cal, 4p, 33c, 1f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
2 square(s) (120cal, 2p, 7c, 9f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 serving(s) (287cal, 8p, 58c, 1f)
2 serving(s) (242cal, 9p, 20c, 8f)
Day 6
2850cal, 286g protein, 200g net carbs, 77g fat, 52g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
22 oz (814cal, 140p, 4c, 26f)
1 1/4 serving(s) (199cal, 9p, 6c, 11f)
1 serving(s) (261cal, 27p, 28c, 1f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 sandwich(es) (460cal, 58p, 30c, 11f)
1 serving(s) (287cal, 8p, 58c, 1f)
2 serving(s) (242cal, 9p, 20c, 8f)
Day 7
2875cal, 239g protein, 211g net carbs, 87g fat, 71g fiber
1 serving(s) (189cal, 13p, 2c, 14f)
1 bar (245cal, 20p, 26c, 5f)
1 orange(s) (85cal, 1p, 16c, 0f)
2 meatloaves (558cal, 67p, 13c, 26f)
2 3/4 serving(s) (438cal, 20p, 13c, 23f)
1 serving(s) (261cal, 27p, 28c, 1f)
2 1/2 carrot(s) (68cal, 2p, 10c, 0f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
2 serving(s) (242cal, 9p, 20c, 8f)
Grocery List (55 items)
Dairy and Egg Products
Eggs
10 large (500g)
Butter
2 tsp (9g)
Lowfat flavored greek yogurt
4 (5.3 oz ea) container(s) (600g)
Cheese
2 tbsp, shredded (14g)
Nut and Seed Products
Pistachios, dry roasted, without shells or salt added
1 1/2 cup (185g)
Almonds
1 cup, whole (134g)
Other
Pork rinds
4 oz (113g)
Italian seasoning
4 dash (2g)
Mixed greens
2 3/4 cup (83g)
Teriyaki sauce
2 tbsp (30mL)
Protein bar (20g protein)
2 bar (100g)
Fruits and Fruit Juices
Blueberries
2 cup (296g)
Green olives
36 large (158g)
Orange
4 orange (616g)
Banana
1 medium (7" to 7-7/8" long) (118g)
Vegetables and Vegetable Products
Collard greens
5 1/4 lbs (2400g)
Garlic
17 1/2 clove(s) (52g)
Sweet potatoes
3 1/2 sweetpotato, 5" long (735g)
Tomatoes
10 1/2 medium whole (2-3/5" dia) (1281g)
Beets, precooked (canned or refrigerated)
1 1/2 beets (2" dia, sphere) (75g)
Broccoli
3/4 cup chopped (68g)
Cucumber
2 1/2 cucumber (8-1/4") (733g)
Red onion
3/4 medium (2-1/2" dia) (83g)
Romaine lettuce
3 hearts (1500g)
Carrots
7 1/2 medium (455g)
Fresh spinach
2 cup(s) (60g)
Kale leaves
1 cup, chopped (40g)
Fats and Oils
Oil
4 oz (121mL)
Balsamic vinaigrette
4 tbsp (60mL)
Olive oil
2 oz (66mL)
Salad dressing
1/4 lbs (135mL)
Spices and Herbs
Salt
3/4 oz (18g)
Dijon mustard
4 tbsp (60g)
Black pepper
1 1/2 g (1g)
Chili powder
2 tbsp (17g)
Fresh basil
36 leaves (18g)
Oregano, dried
1/2 dash, ground (0g)
Lemon pepper
2 3/4 tbsp (19g)
Garlic powder
2 dash (1g)
Poultry Products
Boneless skinless chicken breast, raw
8 lbs (3496g)
Baked Products
Roll
6 pan, dinner, or small roll (2" square, 2" high) (168g)
Hamburger buns
2 bun(s) (102g)
Kaiser rolls
2 roll (3-1/2" dia) (114g)
Bread
1 slice (32g)
Cereal Grains and Pasta
Quinoa, uncooked
1 1/3 cup (227g)
Beverages
Water
1/4 gallon (806mL)
Protein powder, vanilla
2 scoop (1/3 cup ea) (62g)
Finfish and Shellfish Products
Salmon
3 fillet/s (6 oz each) (510g)
Sweets
Honey
1 1/2 tbsp (32g)
Chocolate, dark, 70-85%
6 square(s) (60g)
Snacks
Pretzels, hard, salted
1/4 lbs (128g)
Beef Products
Sirloin steak, raw
1/2 lbs (213g)
Ground beef (93% lean)
22 oz (624g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 pouch (~5.6 oz) (158g)
Soups, Sauces, and Gravies
Barbecue sauce
4 tbsp (71g)
breakfast prep - 3 days
1. Pistachios
375 cals, 13p, 11c, 28f (per meal)
1 1/2 cup (185g)
2. Boiled eggs
140 cals, 13p, 1c, 10f (per meal)
6 large (300g)
Recipe has been scaled from original by 3x. 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.
snack prep - 2 days
1. Pork rinds
300 cals, 34p, 0c, 18f (per meal)
2 oz (57g)
Recipe has been scaled from original by 4x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
2. Blueberries
95 cals, 1p, 18c, 0f (per meal)
2 cup (296g)
1
Rinse off blueberries and serve.
dinner prep - 2 days
1. Balsamic chicken breast
315 cals, 51p, 1c, 12f (per meal)
4 dash (2g)
2 tsp (10mL)
4 tbsp (60mL)
1 lbs (454g)
1
In a sealable bag, add the chicken, balsamic vinaigrette, and italian seasoning. Let the chicken marinate in the fridge for at least 10 minutes or up to overnight.
2
Heat oil in a grill pan or skillet over medium heat. Remove the chicken from the marinade (discarding extra marinade) and place it in the pan. Cook about 5-10 minutes on each side (depending on thickness) until the center is no longer pink. Serve.
2. Dinner roll
230 cals, 8p, 40c, 4f (per meal)
3 pan, dinner, or small roll (2" square, 2" high) (84g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Enjoy.
3. Garlic collard greens
425 cals, 19p, 12c, 22f (per meal)
2 2/3 lbs (1210g)
2 2/3 tbsp (40mL)
8 clove(s) (24g)
1/4 tbsp (4g)
Recipe has been scaled from original by 2.67x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Honey dijon salmon
605 cals, 53p, 14c, 37f (per meal)
3 fillet/s (6 oz each) (510g)
3 tbsp (45g)
1 1/2 tbsp (32g)
1 1/2 clove (5g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. 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. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package instructions if they differ from below)
2
Rinse quinoa in a fine mesh colander.
3
Add quinoa and water to a pot and heat over high heat until boiling.
4
Turn heat down to low, cover, and simmer for 10-20 minutes or until quinoa is soft.
5
Remove from heat and let quinoa sit covered for about 5 minutes, then fluff with a fork.
6
Feel free to season quinoa with any herbs or spices that would pair well with your main dish.
dinner prep - 2 days
1. Baked chicken with tomatoes & olives
900 cals, 120p, 12c, 37f (per meal)
36 cherry tomatoes (612g)
2 tbsp (30mL)
1/2 tbsp (9g)
36 large (158g)
1/2 tbsp (1g)
2 tbsp (16g)
2 1/4 lbs (1021g)
36 leaves (18g)
Recipe has been scaled from original by 6x. 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. Mashed sweet potatoes with butter
125 cals, 2p, 18c, 4f (per meal)
Recipe has been scaled from original by 0.5x. 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, top with butter, and serve.
snack prep - 3 days
3. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
18 cherry tomatoes (306g)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
lunch prep - 1 days
1. Steak and beet salad
705 cals, 48p, 16c, 47f (per meal)
3/4 tbsp (11mL)
1 1/2 beets (2" dia, sphere) (75g)
3 tbsp (45mL)
3/4 cup chopped (68g)
2 1/4 cup (68g)
1/2 lbs (213g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Liberally season steak with salt and pepper. Heat oil in a skillet over medium heat. Add steak and cook a few minutes on each side until done to your liking. Set aside to rest.
2
Meanwhile, toss greens with broccoli, beets and salad dressing. Slice steak and add to the salad. Serve.
breakfast prep - 2 days
1. Lowfat Greek yogurt
310 cals, 25p, 33c, 8f (per meal)
2 (5.3 oz ea) container(s) (300g)
2. Cucumber slices
45 cals, 2p, 8c, 0f (per meal)
1 1/2 cucumber (8-1/4") (452g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Slice cucumber into rounds and serve.
lunch prep - 1 days
1. Teriyaki burgers
800 cals, 74p, 57c, 30f (per meal)
1/2 tsp (3mL)
2 bun(s) (102g)
2 tbsp (30mL)
8 slices (56g)
3/4 lbs (340g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Generously season beef with salt and pepper.
2
Form the beef into a hamburger shape.
3
Heat oil in a skillet over medium-high heat. Add hamburger and cook, turning once, until browned and cooked to desired doneness, about 2-4 minutes per side.
4
Remove hamburger from the skillet and brush with the teriyaki sauce.
5
Place hamburger on the bottom half of the bun and top with sliced cucumber. Close with bun top and serve.
2. Baked sweet potatoes
215 cals, 3p, 36c, 4f (per meal)
1/4 tbsp (4mL)
1/2 dash, ground (0g)
1 sweetpotato, 5" long (210g)
1/2 dash (0g)
1/2 dash, ground (0g)
Recipe has been scaled from original by 0.25x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (175°C).
2
Option 1: Whole Sweet Potatoes: Place whole sweet potatoes in a baking dish. Rub them with oil, oregano, and salt and pepper to fully coat. Bake for 60 minutes or until soft when pierced with a fork.
3
Option 2: Cubed Sweet Potatoes: Place cubed sweet potatoes in a baking dish. Drizzle with oil, and sprinkle with oregano, salt, and pepper. Toss to evenly coat. Bake for 30-40 minutes, stirring halfway through, or until soft and golden.
lunch prep - 2 days
1. Lemon pepper chicken breast
815 cals, 140p, 4c, 26f (per meal)
2 3/4 tbsp (19g)
4 tsp (21mL)
2 3/4 lbs (1232g)
Recipe has been scaled from original by 2.75x. 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. Garlic collard greens
200 cals, 9p, 6c, 11f (per meal)
1 1/4 lbs (567g)
1 1/4 tbsp (19mL)
3 3/4 clove(s) (11g)
1/3 tsp (2g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt 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. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
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.
3. Flavored rice mix
285 cals, 8p, 58c, 1f (per meal)
1 pouch (~5.6 oz) (158g)
1
Prepare according to instructions on package.
snack prep - 2 days
1. Green protein shake
260 cals, 27p, 28c, 1f (per meal)
1 cup(s) (30g)
1/4 cup(s) (59mL)
1 orange (154g)
1 scoop (1/3 cup ea) (31g)
1/2 medium (7" to 7-7/8" long) (59g)
1
Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2
Blend thoroughly. Add more water, if needed.
3
Serve promptly.
2. Carrot sticks
70 cals, 2p, 10c, 0f (per meal)
5 medium (305g)
Recipe has been scaled from original by 5x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
breakfast prep - 2 days
1. Kale & eggs
190 cals, 13p, 2c, 14f (per meal)
1
Crack the eggs in a small bowl and whisk together.
2
Season the eggs with salt and tear up the greens and mix them with the eggs (for proper green eggs, put the mixture into a blender and blend until smooth).
3
Heat your oil of choice in a frying pan over medium heat.
4
Add egg mixture and cook to your preferred consistency.
5
Serve.
dinner prep - 1 days
1. Bbq chicken stuffed sweet potatoes
780 cals, 81p, 83c, 10f (per meal)
1 1/2 sweetpotato, 5" long (315g)
4 tbsp (71g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. 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. Tossed salad
240 cals, 9p, 20c, 8f (per meal)
1/4 medium (2-1/2" dia) (28g)
1/4 cucumber (8-1/4") (75g)
1 hearts (500g)
1 small (5-1/2" long) (50g)
1 small whole (2-2/5" dia) (91g)
2 tbsp (30mL)
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.
lunch prep - 1 days
1. Southwest meatloaf
560 cals, 67p, 13c, 26f (per meal)
2 tbsp, shredded (14g)
2 dash (1g)
10 oz (284g)
1 slice (32g)
2 tbsp (30mL)
2 dash (1g)
1
Preheat oven to 425°F (220°C).
2
In a medium bowl, soak the bread in the water. Break it up with your hands until it becomes pasty.
3
Add beef, garlic powder, chili powder and some salt and pepper to the bowl. Mix gently until combined.
4
Form beef mixture into small loaves (use number of loaves listed in the recipe details).
5
Place meat loaves on a baking sheet. Bake until meat loaves are browned and cooked through, 15-18 minutes.
6
Carefully top the meat loaves with shredded cheese. Return sheet to the oven until cheese melts, 1-2 minutes more. Serve.
2. Garlic collard greens
440 cals, 20p, 13c, 23f (per meal)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.