2800-Calorie Meal Plan: Recipes & Preparation
In today's fast-paced world, finding a healthy and balanced meal plan that fits our busy schedules can be a daunting task. However, if your goal is to maintain a healthy weight or gain muscle, implementing a 2800-calorie meal plan could be the answer you've been looking for.
This carefully designed meal plan provides a delicious and nutritious way to achieve your weight goals without sacrificing taste or satisfaction. Join us as we explore the benefits of a 2800-calorie meal plan and learn how it can help you achieve a healthier lifestyle.
Breakfast: 700 -
Vegetable omelette with avocado and whole wheat toast
Ingredients
- 3 large eggs
- 1/2 medium bell pepper, diced
- 1/2 small onion, diced
- 1/2 cup spinach, chopped
- 1/2 medium tomato, diced
- 1/4 cup shredded cheese (optional)
- 1/2 an avocado, sliced
- 2 slices of whole wheat bread
- Salt and pepper to taste
- 1 tablespoon olive oil
Instructions
- Heat the olive oil in a non-stick pan over medium heat.
- Add the diced onions and bell peppers to the pan and sauté until softened.
- Incorporate the chopped spinach and diced tomatoes, and cook for an additional 2 minutes.
- Whisk the eggs in a bowl, season with salt and pepper, and then pour them over the vegetables.
- Cover the pan with a lid and let the omelette cook for 4-5 minutes until the eggs are set and slightly golden on the bottom.
- (Optional) Sprinkle shredded cheese on one half of the omelette and fold the other half over the cheese.
- Toast the whole wheat bread slices to your preferred level of crispness.
- Plate the omelette with sliced avocado on top and the toast on the side.
Macros
| Nutrient |
Amount |
| Calories |
700 kcal |
| Protein |
36 g |
| Carbohydrates |
48 g |
| Dietary Fiber |
13 g |
| Sugars |
10 g |
| Fat |
42 g |
| Saturated Fat |
10 g |
| Cholesterol |
635 mg |
| Sodium |
700 mg |
Lunch: 900 -
Grilled chicken Caesar salad with a side of quinoa
Ingredients
- 2 boneless, skinless chicken breasts (approximately 6 ounces each)
- 1 tablespoon olive oil
- Salt and pepper, to taste
- 4 cups chopped romaine lettuce
- 1/2 cup croutons
- 1/4 cup grated Parmesan cheese
- Caesar salad dressing (2 tablespoons per serving)
- 1 cup cooked quinoa
Instructions
- Preheat your grill to medium-high heat.
- Brush the chicken breasts with olive oil and season with salt and pepper.
- Grill the chicken for 6-7 minutes on each side or until the internal temperature reaches 165°F (74°C).
- Let the chicken rest for a few minutes before slicing it into strips.
- In a large bowl, toss the romaine lettuce with Caesar dressing until evenly coated.
- Add the croutons and Parmesan cheese to the salad and toss gently.
- Divide the salad between two plates and top with the grilled chicken strips.
- Serve each plate with a side of 1/2 cup cooked quinoa.
Macros
| Nutrient |
Amount |
| Calories |
900 kcal |
| Protein |
60 g |
| Carbohydrates |
60 g |
| Fat |
40 g |
| Fiber |
10 g |
| Sugar |
5 g |
Dinner: 1200 -
Salmon with roasted sweet potatoes and steamed broccoli
Ingredients
- Salmon Fillet (6 oz)
- Sweet Potatoes (350g)
- Broccoli (200g)
- Olive Oil (2 tablespoons)
- Salt (to taste)
- Pepper (to taste)
- Lemon (1, sliced)
Instructions
- Preheat your oven to 425°F (220°C).
- Peel the sweet potatoes and cut them into even 1-inch cubes.
- Place the sweet potatoes on a baking sheet, drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss to evenly coat.
- Roast the sweet potatoes in the preheated oven for about 20-25 minutes, or until they are tender and lightly browned, stirring halfway through.
- While the sweet potatoes are roasting, season the salmon fillet with salt, pepper, and lemon slices.
- When the sweet potatoes have about 10 minutes left, place the salmon in the oven on a separate baking dish. Bake for 10-12 minutes, or until the salmon flakes easily with a fork.
- While salmon is baking, wash the broccoli and cut it into florets.
- Steam the broccoli florets for about 5-7 minutes, or until they are tender but still vibrant green.
- Plate the roasted sweet potatoes, steamed broccoli, and baked salmon together.
- Drizzle the remaining tablespoon of olive oil over the broccoli and season with more salt and pepper if needed.
- Serve hot and enjoy your balanced and nutritious meal.
Macros
| Nutrient |
Amount |
| Calories |
1200 kcal |
| Protein |
55 g |
| Carbohydrates |
95 g |
| Fat |
48 g |
| Fiber |
17 g |
| Sugar |
18 g |
