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 (2675cal, 192g protein, 192g net carbs, 111g fat, 37g fiber per day) cannot be customized.
Day 1
2725cal, 250g protein, 199g net carbs, 91g fat, 30g fiber
12 oz chicken (699cal, 84p, 13c, 33f)
4 carrots(s) (211cal, 3p, 20c, 10f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/4 cup (136cal, 0p, 31c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
1 sandwich(es) (374cal, 37p, 40c, 6f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
1 serving(s) (171cal, 9p, 12c, 7f)
Day 2
2650cal, 188g protein, 200g net carbs, 107g fat, 33g fiber
1 1/3 serving(s) (680cal, 23p, 126c, 5f)
2 serving(s) (151cal, 3p, 10c, 9f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/4 cup (136cal, 0p, 31c, 0f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 1/2 serving(s) (936cal, 58p, 16c, 66f)
Day 3
2675cal, 170g protein, 247g net carbs, 96g fat, 37g fiber
1 sandwich(es) (474cal, 51p, 43c, 10f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1/3 cup (137cal, 14p, 3c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz chicken (311cal, 43p, 5c, 13f)
3 serving(s) (227cal, 5p, 16c, 14f)
1 1/2 serving(s) (430cal, 13p, 87c, 2f)
Day 4
2675cal, 170g protein, 247g net carbs, 96g fat, 37g fiber
1 sandwich(es) (474cal, 51p, 43c, 10f)
2 serving(s) (196cal, 8p, 14c, 6f)
1 piece(s) (262cal, 9p, 43c, 5f)
1/6 cup(s) (131cal, 3p, 1c, 12f)
1/3 cup (137cal, 14p, 3c, 5f)
6 cherry tomatoes (21cal, 1p, 3c, 0f)
6 oz chicken (311cal, 43p, 5c, 13f)
3 serving(s) (227cal, 5p, 16c, 14f)
1 1/2 serving(s) (430cal, 13p, 87c, 2f)
Day 5
2725cal, 203g protein, 232g net carbs, 86g fat, 51g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 carrot(s) (108cal, 2p, 16c, 0f)
2 sandwich(es) (674cal, 53p, 67c, 17f)
1/4 cup(s) (222cal, 8p, 3c, 18f)
1/2 serving(s) (276cal, 10p, 17c, 13f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 1/2 potato(es) (779cal, 81p, 83c, 9f)
1 1/3 cup(s) (199cal, 10p, 16c, 11f)
Day 6
2675cal, 180g protein, 111g net carbs, 151g fat, 35g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 carrot(s) (108cal, 2p, 16c, 0f)
9 oz (886cal, 63p, 4c, 68f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1/2 serving(s) (276cal, 10p, 17c, 13f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 1/2 chop(s) (642cal, 62p, 4c, 41f)
1 1/4 serving(s) (198cal, 4p, 21c, 10f)
Day 7
2675cal, 180g protein, 111g net carbs, 151g fat, 35g fiber
1 serving(s) (258cal, 32p, 13c, 8f)
1 orange(s) (85cal, 1p, 16c, 0f)
4 carrot(s) (108cal, 2p, 16c, 0f)
9 oz (886cal, 63p, 4c, 68f)
1/2 serving(s) (92cal, 2p, 18c, 0f)
1/2 serving(s) (276cal, 10p, 17c, 13f)
2/3 serving(s) (120cal, 6p, 2c, 9f)
1 1/2 chop(s) (642cal, 62p, 4c, 41f)
1 1/4 serving(s) (198cal, 4p, 21c, 10f)
Grocery List (65 items)
Beverages
Water
7 3/4 cup(s) (1837mL)
Protein powder
10 scoop (1/3 cup ea) (310g)
Nut and Seed Products
Almonds
1/2 cup, whole (72g)
Almond butter
2 1/2 tbsp (40g)
Walnuts
6 tbsp shelled (50 halves) (38g)
Sunflower kernels
2 oz (57g)
Chia seeds
6 tbsp (85g)
Fruits and Fruit Juices
Dried cranberries
1 cup (160g)
Lemon juice
1/2 fl oz (16mL)
Lime juice
1 1/4 tsp (6mL)
Orange
3 orange (462g)
Raspberries
3/4 cup (92g)
Baked Products
Bread
6 3/4 oz (192g)
Hamburger buns
3 bun (153g)
Naan bread
3 1/2 piece (315g)
Dairy and Egg Products
Butter
1/2 stick (53g)
Eggs
4 medium (176g)
Nonfat greek yogurt, plain
1 tbsp (17g)
Whole milk
6 1/4 cup (1490mL)
Cheddar cheese
4 tbsp, shredded (28g)
Feta cheese
4 tbsp (38g)
Fats and Oils
Oil
2 oz (62mL)
Balsamic vinaigrette
1 tbsp (15mL)
Salad dressing
1 cup (225mL)
Olive oil
6 tbsp (90mL)
Soups, Sauces, and Gravies
Barbecue sauce
3 fl oz (105g)
Vegetable broth
3/8 cup(s) (mL)
Pasta sauce
1/3 jar (24 oz) (224g)
Enchilada sauce
1/2 cup (120g)
Other
Coleslaw mix
3 1/3 cup (300g)
Mixed greens
13 1/2 cup (405g)
Sesame oil
1 1/4 tsp (6mL)
Edamame, dry roasted
2/3 cup (60g)
Cacao powder
3 3/4 tsp (8g)
Poultry Products
Boneless skinless chicken breast, raw
3 1/2 lbs (1622g)
Chicken thighs, with bone and skin, raw
3 thigh (6 oz ea) (510g)
Vegetables and Vegetable Products
Beets, precooked (canned or refrigerated)
2 beets (2" dia, sphere) (100g)
Edamame, frozen, shelled
1/2 cup (59g)
Carrots
17 3/4 medium (1081g)
Garlic
6 clove(s) (18g)
Mushrooms
1 lbs (510g)
Tomatoes
7 medium whole (2-3/5" dia) (856g)
Green onions
2 1/2 medium (4-1/8" long) (38g)
Fresh ginger
2 1/2 tsp (5g)
Romaine lettuce
2 hearts (1000g)
Onion
8 slices, thin (72g)
Cucumber
1/2 cucumber (8-1/4") (151g)
Sweet potatoes
2 1/2 sweetpotato, 5" long (525g)
Frozen corn kernels
1 2/3 cup (227g)
Spices and Herbs
Balsamic vinegar
3/4 tbsp (11mL)
Chili powder
1 tsp (3g)
Crushed red pepper
4 dash (1g)
Black pepper
1 tsp (1g)
Salt
1/4 oz (6g)
Ground cumin
1 1/2 tbsp (9g)
Ground coriander
1 1/2 tbsp (8g)
Cereal Grains and Pasta
Uncooked dry pasta
1/3 lbs (152g)
Legumes and Legume Products
Soy sauce
2 1/2 tbsp (38mL)
Beef Products
Sirloin steak, raw
1/2 lbs (213g)
Meals, Entrees, and Side Dishes
Flavored rice mix
1 1/2 pouch (~5.6 oz) (237g)
Pork Products
Bacon
14 slice(s) (140g)
Pork loin chops, boneless, raw
3 chop (555g)
Sweets
Honey
2 tbsp (42g)
Syrup
1 1/2 tbsp (23mL)
Sausages and Luncheon Meats
Turkey cold cuts
6 oz (170g)
breakfast prep - 2 days
1. Protein shake
380 cals, 85p, 3c, 2f (per meal)
snack prep - 2 days
1. Basic scrambled eggs
140 cals, 11p, 1c, 11f (per meal)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Beat eggs in medium bowl until blended.
2
Heat oil 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. Season with salt/pepper.
2. Toast with butter
115 cals, 4p, 12c, 5f (per meal)
dinner prep - 1 days
1. Bbq pulled chicken sandwich
375 cals, 37p, 40c, 6f (per meal)
2 tbsp (34g)
1 tsp (5mL)
1 tbsp (17g)
1/3 cup (30g)
1 bun (51g)
1/3 lbs (156g)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Put chicken breasts into a pot and cover with water. Heat to a simmer and cook for about 10-15 minutes until chicken is cooked through. Remove chicken from the water and set aside to lightly cool.
2
Meanwhile, in a small bowl, mix the greek yogurt and lemon juice together until it has a sauce-like consistency. Add in the coleslaw mix and stir to coat. Set aside.
3
Shred the chicken with two forks and add it to a bowl. Add the barbecue sauce and mix until the chicken is fully coated.
4
Assemble the sandwich by placing barbecue chicken and coleslaw mixture between the bun. Serve.
5
Meal Prep Note: store extra barbecue chicken and coleslaw mix in separate airtight containers in the fridge. When ready to serve again, assemble the sandwich. You can reheat the chicken in the microwave beforehand or serve it cold.
2. Edamame & beet salad
170 cals, 9p, 12c, 7f (per meal)
1 tbsp (15mL)
2 beets (2" dia, sphere) (100g)
1/2 cup (59g)
1 cup (30g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Cook edamame according to package instructions.
2
Arrange greens, edamame, and beets in a bowl. Drizzle with dressing and serve.
lunch prep - 1 days
1. Chicken marsala
700 cals, 84p, 13c, 34f (per meal)
1 1/2 tbsp (23mL)
3/4 tbsp (11mL)
3/4 tbsp (11mL)
6 tbsp (90mL)
3/8 cup(s) (mL)
1 1/2 clove(s) (5g)
6 oz (170g)
3/4 lbs (336g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Heat half of the oil in a large skillet over medium heat. Sear chicken, about 3-4 minutes on each side. Remove chicken from skillet and set aside.
2
Add in the rest of the oil, garlic and mushrooms. Season with salt/pepper to taste. Cook for about 5 minutes until mushrooms have softened.
3
Add the broth, milk, balsamic vinegar, and lemon juice. Reduce heat, add chicken back into the skillet, and simmer for 8-10 minutes until sauce has thickened and chicken is fully cooked. Serve.
2. Roasted carrots
210 cals, 3p, 20c, 10f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400°F (200°C).
2
Place sliced carrots on a baking sheet and toss with oil and a pinch of salt. Spread evenly and roast about about 30 minutes until soft. Serve.
lunch prep - 1 days
1. Pasta with store-bought sauce
680 cals, 23p, 126c, 5f (per meal)
Recipe has been scaled from original by 0.33x. Adjust cook times and pan sizes accordingly.
1
Cook the pasta as directed on the package.
2
Top with sauce and enjoy.
2. Simple mixed greens and tomato salad
150 cals, 3p, 10c, 9f (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.
dinner prep - 1 days
1. Ginger almond steak salad
935 cals, 58p, 16c, 66f (per meal)
2 1/2 tsp (13mL)
1 1/4 tsp (6mL)
1 1/4 tsp (6mL)
2 1/2 tbsp (38mL)
2 1/2 medium (4-1/8" long) (38g)
2 1/2 tbsp (40g)
2 1/2 tsp (5g)
2 1/2 cup (225g)
1/2 lbs (213g)
Recipe has been scaled from original by 2.5x. Adjust cook times and pan sizes accordingly.
1
Heat cooking oil in a skillet over medium-high heat.
2
Add steak and cook 3-5 minutes on each side until done to your liking. Remove and let rest a few minutes.
3
Meanwhile, make the sauce by mixing together the almond butter, lime juice, sesame oil, ginger, and soy sauce together. Add a splash of water to thin it out into a pourable, yet thick, consistency.
4
Slice steak into strips and place on a bed of coleslaw and green onion greens. Pour ginger almond sauce on top. Serve.
dinner prep - 2 days
1. Enchilada chicken
310 cals, 43p, 5c, 13f (per meal)
4 tbsp, shredded (28g)
1/2 cup (120g)
1 tsp (3g)
1/2 tbsp (8mL)
3/4 lbs (340g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 350°F (180°C).
2
Season chicken with chili powder and some salt.
3
Add oil to an ovenproof skillet and heat over medium heat. Add chicken and cook for about 3 minutes on each side until it's browned.
4
Pour in enchilada sauce and sprinkle cheese on top.
5
Bake for 15-20 minutes until chicken is done and cheese has melted into the sauce. Serve.
2. Flavored rice mix
430 cals, 13p, 87c, 2f (per meal)
1 1/2 pouch (~5.6 oz) (237g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
3. Simple mixed greens and tomato salad
225 cals, 5p, 16c, 14f (per meal)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Mix greens, tomatoes, and dressing in a small bowl. Serve.
snack prep - 2 days
2. Cherry tomatoes
20 cals, 1p, 3c, 0f (per meal)
12 cherry tomatoes (204g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse tomatoes, remove any stems, and serve.
breakfast prep - 2 days
1. Bacon
355 cals, 25p, 1c, 28f (per meal)
7 slice(s) (70g)
Recipe has been scaled from original by 3.5x. Adjust cook times and pan sizes accordingly.
1
Cook as desired or according to instructions on package.
lunch prep - 2 days
1. Hot honey chicken sandwich
475 cals, 51p, 43c, 10f (per meal)
1/2 tsp (3mL)
4 tbsp (23g)
2 dash (0g)
1 tbsp (21g)
1 bun (51g)
1/2 lbs (227g)
1
Heat oil in a skillet or grill pan. Add chicken, flipping once, and cook until no longer pink inside. Set aside.
2
In a small bowl, add the honey. Microwave for 5-10 seconds to warm the honey. Add the crushed red pepper and a pinch of salt/pepper. Feel free to adjust crushed pepper amount depending on your preferred spice level. Mix well and pour over the chicken to coat.
3
Add chicken to the bun and top with coleslaw. Serve.
3. 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 - 3 days
1. Protein shake (milk)
260 cals, 32p, 13c, 8f (per meal)
1
Mix until well-combined.
2
Serve.
2. Carrot sticks
110 cals, 2p, 16c, 0f (per meal)
12 medium (732g)
Recipe has been scaled from original by 12x. Adjust cook times and pan sizes accordingly.
1
Cut carrots into strips and serve.
lunch prep - 1 days
1. Mediterranean turkey sandwich
675 cals, 53p, 67c, 17f (per meal)
4 tbsp (38g)
6 oz (170g)
4 slice(s), thick/large (1/2" thick) (108g)
8 slices, thin (72g)
1/2 cucumber (8-1/4") (151g)
1/2 cup (15g)
4 slice(s) (128g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Build sandwich by layering all ingredients inside of the bread. Serve.
snack prep - 3 days
1. Cacao & raspberry chia pudding
275 cals, 10p, 17c, 13f (per meal)
1 1/2 tbsp (23mL)
3/4 cup (92g)
3 3/4 tsp (8g)
1 1/2 cup (360mL)
6 tbsp (85g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Thoroughly mix chia seeds, milk, cacao powder, and syrup in a small container with lid.
2
Refrigerate 15 minutes to overnight until thick.
3
Serve with raspberries.
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.
dinner prep - 2 days
1. Coriander and cumin rubbed pork chops
645 cals, 62p, 4c, 41f (per meal)
1/4 tbsp (5g)
1 1/2 tbsp (9g)
1 1/2 tbsp (8g)
4 1/2 clove(s) (14g)
3 tbsp (45mL)
3 chop (555g)
3 dash (0g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Mix the salt, cumin, coriander, garlic, and half of the olive oil to form a paste.
2
Season the pork chops with salt and pepper, rub with the paste.
3
Heat the remaining olive oil in a skillet over medium heat, and cook the pork chops about 5 minutes on each side, to an internal temperature of 145 F (63 C).
4
Serve.
2. Buttered corn
200 cals, 4p, 21c, 10f (per meal)
1 1/4 dash (0g)
1 1/4 dash (1g)
5 tsp (23g)
1 2/3 cup (227g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Prepare corn according to instructions on package.
2
Top with butter and season with salt and pepper to taste.
lunch prep - 2 days
1. Chicken thighs and mushrooms
885 cals, 63p, 4c, 68f (per meal)
3 tbsp (45mL)
3/4 lbs (340g)
3 dash (1g)
3/4 cup(s) (178mL)
1 1/2 tbsp (21g)
3 dash (0g)
3 thigh (6 oz ea) (510g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Season chicken on all sides with salt and ground black pepper.
3
Heat olive oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
4
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
5
Transfer skillet to the oven and cook through, 15 to 20 minutes. Interior temperature should be at least 165 F (74 C). Transfer only the chicken breasts to a plate and loosely tent with foil; set aside.
6
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
7
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
8
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.
2. Mashed sweet potatoes
90 cals, 2p, 18c, 0f (per meal)
1 sweetpotato, 5" long (210g)
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 and serve.