Nutrioscale - Blog
  • 20 Dec, 2023

  • By Nutrioscale Team

2900-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 2900-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 2900-calorie meal plan and learn how it can help you achieve a healthier lifestyle.

Breakfast: 600 -
Oatmeal with Peanut Butter and Banana


  • 1/2 cup Rolled oats (40g)
  • 1 1/4 cups Water or almond milk (300ml)
  • 2 tbsp Peanut butter (32g)
  • 1 Medium banana, sliced (118g)
  • 1 tbsp Honey (optional - 21g)
  • Pinch of salt


  1. In a small pot, bring the water or almond milk to a boil. Add a pinch of salt.
  2. Add the rolled oats and reduce heat to a simmer. Cook for 5-6 minutes, stirring occasionally, until the oats have absorbed the liquid and are fully cooked.
  3. Remove the pot from heat and stir in the peanut butter. Mix well to combine.
  4. Transfer the cooked oatmeal to a bowl and top with sliced banana.
  5. Drizzle honey over the top if desired.
  6. Serve hot and enjoy your oatmeal with peanut butter and banana!


Nutrient Amount
Calories 600 kcal
Protein 18 g
Carbohydrates 78 g
Dietary Fiber 10 g
Sugars 27 g
Total Fat 26 g
Saturated Fat 5 g
Cholesterol 0 mg
Sodium 150 mg

Lunch: 900 -
Grilled Chicken Breast with Quinoa and Avocado Salad


  • 2 boneless, skinless chicken breasts (6 oz each)
  • 1 cup quinoa, uncooked
  • 1 ripe avocado, diced
  • 1 medium tomato, diced
  • 1 small cucumber, diced
  • 2 cups spinach leaves, chopped
  • 1 lemon, juiced
  • 2 tbsp olive oil, divided
  • 1 garlic clove, minced
  • Salt and pepper to taste
  • 1 tsp dried oregano or Italian seasoning


  1. Preheat the grill to medium-high heat.
  2. Rinse the quinoa under cold water and then cook it according to package instructions. Once cooked, fluff with a fork and set aside to cool.
  3. Season the chicken breasts with salt, pepper, and dried oregano or Italian seasoning. Drizzle with 1 tablespoon of olive oil.
  4. Grill the chicken breasts for 6-7 minutes per side or until the internal temperature reaches 165°F (75°C) and they have nice grill marks. Remove from the grill and let them rest for a few minutes before slicing.
  5. In a large salad bowl, combine cooked quinoa, diced avocado, tomato, cucumber, and chopped spinach leaves. Toss the salad with the lemon juice, remaining 1 tablespoon of olive oil, minced garlic, and additional salt and pepper to taste.
  6. Serve the grilled chicken breast on top of the quinoa and avocado salad.

Nutritional Information

Macronutrient Amount
Calories 900 kcal
Protein 60 g
Carbohydrates 70 g
Dietary Fiber 15 g
Sugars 5 g
Total Fat 35 g
Saturated Fat 6 g
Monounsaturated Fat 20 g
Polyunsaturated Fat 4 g
Cholesterol 130 mg

Dinner: 1400 -
Beef Stir Fry with Brown Rice and Vegetables


  • 275g lean beef, thinly sliced
  • 1 cup brown rice, uncooked
  • 1 tablespoon olive oil
  • 2 cups mixed vegetables (broccoli, bell peppers, snap peas, carrots)
  • 2 tablespoons low sodium soy sauce
  • 1 tablespoon oyster sauce (optional)
  • 1 teaspoon ginger, grated
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Sesame seeds for garnishing (optional)


  1. Cook the brown rice according to the package instructions and set aside.
  2. Heat the olive oil in a large skillet or wok over medium-high heat.
  3. Add the garlic and ginger and sauté for about 30 seconds or until fragrant.
  4. Increase heat to high and add the sliced beef to the skillet. Season with salt and pepper, and stir-fry until the beef is browned and cooked through, about 3-4 minutes.
  5. Remove the beef from the skillet and set aside.
  6. In the same skillet, add the mixed vegetables and stir-fry until they are tender-crisp, about 2-3 minutes.
  7. Return the beef to the skillet with the vegetables and add the soy sauce and oyster sauce. Stir well to combine.
  8. Cook for another 2 minutes to allow the flavors to blend.
  9. Serve the beef stir-fry over the cooked brown rice and garnish with sesame seeds if desired.


Nutrient Amount
Calories 1400 kcal
Protein 80 g
Carbohydrates 130 g
Fat 35 g
Fiber 10 g