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 (2925cal, 194g protein, 194g net carbs, 134g fat, 40g fiber per day) cannot be customized.
Day 1
2925cal, 192g protein, 202g net carbs, 133g fat, 35g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
3 serving(s) (209cal, 20p, 5c, 8f)
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1/4 cup (137cal, 1p, 31c, 0f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
10 oz (370cal, 64p, 2c, 12f)
2 serving(s) (214cal, 6p, 8c, 15f)
2 1/3 serving(s) (401cal, 8p, 81c, 3f)
Day 2
2950cal, 187g protein, 223g net carbs, 127g fat, 40g fiber
1 1/2 serving(s) (297cal, 29p, 3c, 18f)
3 serving(s) (209cal, 20p, 5c, 8f)
1 1/2 sandwich(es) (836cal, 33p, 40c, 57f)
2/3 serving(s) (161cal, 9p, 4c, 11f)
1/4 cup (137cal, 1p, 31c, 0f)
1 serving(s) (150cal, 8p, 25c, 2f)
1/3 cup (137cal, 14p, 3c, 5f)
1 1/2 serving(s) (782cal, 60p, 86c, 20f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 3
2875cal, 205g protein, 219g net carbs, 113g fat, 43g fiber
10 oz (353cal, 63p, 2c, 11f)
2 cup quinoa, cooked (417cal, 16p, 65c, 7f)
3 serving(s) (245cal, 8p, 12c, 14f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
1 1/2 serving(s) (782cal, 60p, 86c, 20f)
1 serving(s) (234cal, 12p, 25c, 5f)
Day 4
2900cal, 197g protein, 156g net carbs, 150g fat, 33g fiber
10 oz (746cal, 81p, 6c, 44f)
1 serving(s) (249cal, 3p, 36c, 7f)
1/2 cup(s) (77cal, 6p, 9c, 2f)
2 stick(s) (165cal, 13p, 3c, 11f)
1/8 cup(s) (111cal, 4p, 2c, 9f)
2 sweet potato(s) (862cal, 60p, 75c, 29f)
1 1/2 serving(s) (182cal, 6p, 9c, 13f)
Day 5
2950cal, 189g protein, 209g net carbs, 131g fat, 45g fiber
10 oz (746cal, 81p, 6c, 44f)
1 serving(s) (249cal, 3p, 36c, 7f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/3 cup (137cal, 14p, 3c, 5f)
1 slice(s) (114cal, 4p, 12c, 5f)
2 serving(s) (369cal, 18p, 39c, 9f)
1 1/2 serving(s) (257cal, 14p, 19c, 11f)
1 1/2 piece(s) (393cal, 13p, 65c, 8f)
Day 6
2900cal, 194g protein, 175g net carbs, 140g fat, 43g fiber
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/3 cup (137cal, 14p, 3c, 5f)
1 slice(s) (114cal, 4p, 12c, 5f)
12 oz (700cal, 54p, 1c, 53f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 serving(s) (183cal, 3p, 36c, 0f)
Day 7
2900cal, 194g protein, 175g net carbs, 140g fat, 43g fiber
3 1/2 can(s) (865cal, 63p, 81c, 24f)
1 serving(s) (142cal, 8p, 5c, 9f)
2 egg(s) (142cal, 11p, 1c, 11f)
1/3 cup (137cal, 14p, 3c, 5f)
1 slice(s) (114cal, 4p, 12c, 5f)
12 oz (700cal, 54p, 1c, 53f)
2 serving(s) (82cal, 5p, 8c, 1f)
1 serving(s) (183cal, 3p, 36c, 0f)
Grocery List (54 items)
Vegetables and Vegetable Products
Edamame, frozen, shelled
3 3/4 cup (443g)
Frozen sugar snap peas
6 cup (864g)
Tomatoes
5 1/4 medium whole (2-3/5" dia) (648g)
Fresh parsley
3 sprigs (3g)
Onion
1/2 small (35g)
Sweet potatoes
6 sweetpotato, 5" long (1260g)
Cucumber
3/4 cucumber (8-1/4") (226g)
Frozen mixed veggies
1/2 10oz package (142g)
Beets, precooked (canned or refrigerated)
3 beets (2" dia, sphere) (150g)
Fats and Oils
Oil
1 1/2 oz (42mL)
Olive oil
1 oz (27mL)
Balsamic vinaigrette
2 oz (62mL)
Marinade sauce
5 tbsp (74mL)
Dairy and Egg Products
Low fat cottage cheese (1% milkfat)
3/4 cup (170g)
Eggs
13 medium (564g)
Kefir, flavored
2 cup (480mL)
Butter
5/6 stick (92g)
Cheese
6 slice (1 oz each) (168g)
Fresh mozzarella cheese
9 2/3 oz (274g)
Plain lowfat yogurt
1 cup (245g)
String cheese
4 stick (112g)
Feta cheese
3 tbsp, crumbled (28g)
Whole milk
1 1/2 cup (360mL)
Other
Edamame, dry roasted
1 2/3 cup (150g)
Curry sauce
1 jar (15 oz) (425g)
Roasted chickpeas
1/2 cup (57g)
Italian seasoning
1 1/4 tsp (5g)
Teriyaki sauce
2 tbsp (31mL)
Mixed greens
1 package (5.5 oz) (148g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Fruits and Fruit Juices
Raisins
1/2 cup, packed (83g)
Spices and Herbs
Black pepper
2 1/4 g (2g)
Salt
1/4 oz (6g)
Lemon pepper
2 tsp (4g)
Fresh basil
1 oz (25g)
Balsamic vinegar
1 tbsp (15mL)
Dill weed, fresh
3/4 tbsp, chopped (1g)
Red wine vinegar
1 1/2 tbsp (23mL)
Poultry Products
Boneless skinless chicken breast, raw
4 lbs (1795g)
Cereal Grains and Pasta
Brown rice
9 1/4 tbsp (111g)
Long-grain white rice
1 cup (185g)
Quinoa, uncooked
2/3 cup (113g)
Beverages
Water
2 1/2 cup(s) (593mL)
Baked Products
Bread
9 slice (288g)
Naan bread
1 1/2 piece (135g)
Soups, Sauces, and Gravies
Pesto sauce
3/4 cup (192g)
Apple cider vinegar
1 tbsp (1mL)
Frank's red hot sauce
4 tbsp (60mL)
Chunky canned soup (non-creamy varieties)
7 can (~19 oz) (3682g)
Legumes and Legume Products
Chickpeas, canned
1 1/2 can (672g)
Nut and Seed Products
Almonds
4 tbsp, whole (36g)
Roasted pumpkin seeds, unsalted
1 cup (118g)
Breakfast Cereals
Breakfast cereal
3 serving (90g)
Pork Products
Bacon
21 slice(s) (210g)
breakfast prep - 2 days
1. High protein scrambled eggs
295 cals, 29p, 3c, 19f (per meal)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Scramble eggs and cottage cheese together in a small bowl with a pinch of salt and pepper.
2
Heat the oil in a skillet over medium-low heat and pour in the eggs.
3
As eggs begin to set, scramble them, and continue cooking until eggs are thickened and no liquid egg remains.
2. Edamame
210 cals, 20p, 5c, 8f (per meal)
3 cup (354g)
Recipe has been scaled from original by 6x. Adjust cook times and pan sizes accordingly.
1
Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods, only eat the seeds.
snack prep - 2 days
3. Kefir
150 cals, 8p, 25c, 2f (per meal)
2 cup (480mL)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Pour into a glass and drink.
dinner prep - 1 days
1. Lemon pepper chicken breast
370 cals, 64p, 2c, 12f (per meal)
Recipe has been scaled from original by 0.63x. 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. Brown rice
400 cals, 8p, 81c, 3f (per meal)
9 1/3 tbsp (111g)
1/2 tsp (3g)
1 1/6 cup(s) (276mL)
1/2 tsp, ground (1g)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Rinse the starch off the rice in a strainer under cold water for 30 seconds.
2
Bring the water to a boil over high heat in a large pot that has a tight fitting lid.
3
Add the rice, stir it just once, and boil, covered, for 30 minutes.
4
Pour the rice into a strainer over the sink and drain for 10 seconds.
5
Return the rice to the same pot, off the heat.
6
Cover immediately and set aside for 10 minutes (this is the steaming part).
7
Uncover, fluff with a fork, and season with salt and pepper.
3. Buttered sugar snap peas
215 cals, 6p, 8c, 15f (per meal)
1 dash (0g)
1 dash (0g)
4 tsp (18g)
1 1/3 cup (192g)
1
Prepare sugar snap peas according to instructions on package.
2
Top with butter and season with salt and pepper.
lunch prep - 2 days
1. Pesto grilled cheese sandwich
835 cals, 33p, 40c, 58f (per meal)
3 slice (96g)
1 1/2 tbsp (21g)
1 1/2 tbsp (24g)
3 slice (1 oz each) (84g)
3 slice(s), thin/small (45g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Spread one side of a slice of bread with butter, and place it, buttered side down, into a nonstick skillet over medium heat.
2
Spread the top of the bread slice in the skillet with half the pesto sauce, and place the cheese slices, the tomato slices, and onto the pesto.
3
Spread remaining pesto sauce on one side of the second slice of bread, and place the bread slice, pesto side down, onto the sandwich. Butter the top side of the sandwich.
4
Gently fry the sandwich, flipping once, until both sides of the bread are golden brown and the cheese has melted, about 5 minutes per side.
2. Simple mozzarella and tomato salad
160 cals, 9p, 5c, 11f (per meal)
1/2 large whole (3" dia) (91g)
1 1/3 oz (38g)
2 tsp (10mL)
2 tsp, chopped (2g)
Recipe has been scaled from original by 0.17x. Adjust cook times and pan sizes accordingly.
1
Arrange the tomato and mozzarella slices in an alternating fashion.
2
Sprinkle the basil over the slices and drizzle with dressing.
dinner prep - 2 days
1. Chicken curry with rice
780 cals, 60p, 86c, 20f (per meal)
1 lbs (448g)
1 jar (15 oz) (425g)
1 cup (185g)
1
Cook rice according to package.
2
Meanwhile, cook cubed chicken in a non-stick skillet until it's nearly cooked-through.
3
Drain any excess liquid and pour in curry sauce. Bring to a simmer and cook until chicken is done.
4
Serve chicken curry over rice.
2. Easy chickpea salad
235 cals, 12p, 25c, 5f (per meal)
3 sprigs (3g)
1 tbsp (1mL)
1 tbsp (15mL)
1 cup cherry tomatoes (149g)
1/2 small (35g)
1 can (448g)
1
Add all ingredients to a bowl and toss. Serve!
snack prep - 2 days
breakfast prep - 2 days
lunch prep - 1 days
1. Marinaded chicken breast
355 cals, 63p, 2c, 11f (per meal)
Recipe has been scaled from original by 0.63x. 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. Olive oil drizzled sugar snap peas
245 cals, 8p, 12c, 14f (per meal)
1 1/2 dash (0g)
1 1/2 dash (1g)
2 cup (288g)
1 tbsp (15mL)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Prepare sugar snap peas according to instructions on package.
2
Drizzle with olive oil and season with salt and pepper.
3. Quinoa
415 cals, 16p, 65c, 7f (per meal)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
(Note: Follow quinoa package's 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 - 1 days
1. Pesto chicken sweet potatoes
860 cals, 60p, 75c, 29f (per meal)
4 tbsp (64g)
1/2 lbs (227g)
2 sweetpotato, 5" long (420g)
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. Greek cucumber &feta salad
180 cals, 6p, 9c, 13f (per meal)
3/4 cucumber (8-1/4") (226g)
3/4 tbsp, chopped (1g)
3/4 dash (0g)
3 tbsp, crumbled (28g)
1 1/2 tbsp (23mL)
1/2 tbsp (8mL)
3/4 dash (0g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
Cut cucumber to preferred size.
2
In a small bowl, whisk together the oil, vinegar, salt, and pepper.
3
Drizzle over cucumbers.
4
Sprinkle dill and feta on top.
5
Serve.
lunch prep - 2 days
1. Caprese chicken
745 cals, 81p, 6c, 44f (per meal)
1 1/4 tsp (5g)
5 tbsp (80g)
2 1/2 tsp (13mL)
7 1/2 cherry tomatoes (128g)
5 tbsp, chopped (13g)
5 oz (142g)
1 1/4 lbs (560g)
Recipe has been scaled from original by 1.25x. Adjust cook times and pan sizes accordingly.
1
Spread oil over breasts and season with salt/pepper and italian seasoning to taste.
2
Heat a skillet over medium heat and add the chicken.
3
Cook for about 6-10 minutes on each side until fully cooked.
4
Meanwhile, prepare the topping by mixing the tomatoes and basil together.
5
When chicken is done, place sliced mozzarella on top of each breast and continue cooking for another minute or two until it has softened.
6
Remove and top with tomato mixture and a drizzle of pesto.
7
Serve.
2. Mashed sweet potatoes with butter
250 cals, 3p, 36c, 7f (per meal)
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.
breakfast prep - 3 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.
2. Breakfast cereal
195 cals, 6p, 28c, 5f (per meal)
1
Just find a cereal you like where a serving is in the 100-150 calorie range. Realistically, you could pick any breakfast cereal and just scale the serving size to be in that range since pretty much all breakfast cereals are going to have a very similar macronutrient breakdown.
snack prep - 3 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. Teriyaki chickpea stir fry
370 cals, 18p, 39c, 9f (per meal)
1/2 can (224g)
2 tbsp (30mL)
1/4 tbsp (4mL)
1/2 10oz package (142g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes until lightly browned.
2
Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft and heated.
3
Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.
3. Edamame & beet salad
255 cals, 14p, 19c, 11f (per meal)
1 1/2 tbsp (23mL)
3 beets (2" dia, sphere) (150g)
3/4 cup (89g)
1 1/2 cup (45g)
Recipe has been scaled from original by 0.75x. 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.
dinner prep - 2 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
4 tbsp (60mL)
3/4 tbsp (11mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Mashed sweet potatoes
185 cals, 3p, 36c, 0f (per meal)
2 sweetpotato, 5" long (420g)
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. Sugar snap peas
80 cals, 5p, 8c, 1f (per meal)
2 2/3 cup (384g)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
lunch prep - 2 days
1. Chunky canned soup (non-creamy)
865 cals, 63p, 81c, 24f (per meal)
7 can (~19 oz) (3682g)
Recipe has been scaled from original by 7x. Adjust cook times and pan sizes accordingly.
1
Prepare according to instructions on package.
2. Caprese salad
140 cals, 8p, 5c, 9f (per meal)
4 tsp (20mL)
1/3 cup leaves, whole (8g)
2/3 cup cherry tomatoes (99g)
2/3 package (5.5 oz) (103g)
2 oz (57g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
In a large bowl, mix together the mixed greens, basil, and tomatoes.
2
When serving, top with mozzarella and balsamic vinaigrette.