2700 Calorie Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2700 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 629 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
- Add cereal and milk to a bowl
Main: 914 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Main: 712 Cal
- Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
- Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
- Add salt, chilli powder, cumin; stir another 10 seconds.
- Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
- Spoon chili into bowl and enjoy!
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Wash, slice or chop and enjoy.
Snack: 337 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Snack: 106 Cal
- Wash berries with warm water before eating
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Day 2
Breakfast: 752 Cal
- Add cereal and milk to a bowl
Main: 836 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Main: 560 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 400 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
- Slice cantaloupe according to preference and enjoy.
Snack: 106 Cal
- Wash berries with warm water before eating
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Day 3
Breakfast: 752 Cal
- Add cereal and milk to a bowl
Main: 557 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 755 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Wet a paper towel, and wring it out. Then wrap the ear of corn in the moist towel, and place on a dinner plate.
- Cook in the microwave for 5 minutes.
- Carefully remove paper towel, and enjoy!
Snack: 354 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- Eat out of package as a snack or add as a topping to any salad.
- Slice cantaloupe according to preference and enjoy.
Snack: 301 Cal
- Remove stems, wash and enjoy.
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Day 4
Breakfast: 629 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
- Add cereal and milk to a bowl
Main: 831 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
- Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Main: 479 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Snack: 263 Cal
- Pour milk into glass and enjoy.
- Remove stem and wash before eating
Snack: 502 Cal
- Remove stems, wash and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Day 5
Breakfast: 629 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
- Add cereal and milk to a bowl
Main: 494 Cal
- Pour the broth into a pan and add the chicken breast, garlic and ginger. Bring to the boil, then reduce the heat, partly cover and letnsimmer for 20 mins or until the chicken is tender.
- Remove the chicken and place on a board to shred into bite-size pieces using a couple of forks. Return the chicken to the stock with the noodles, sweetcorn, mushrooms, onions and soy sauce. Simmer for 3-4 minutes until the noodles are tender.
- Serve into bowls and scatter over the remaining spring onion, mint or bail leaves and chilli. Serve with soy sauce and enjoy!
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Main: 961 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
- Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Snack: 275 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Snack: 284 Cal
- Pour milk into glass and enjoy.
- Remove stem and wash before eating
Day 6
Breakfast: 557 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
- Add cereal and milk to a bowl
Main: 700 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 720 Cal
- Cook rice and chicken breast. Slice cooked chicken breast into strips.
- Heat oil in frying pan, and add frozen vegetables.
- Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
- Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
- Add one tsp of butter and let cook for one minute or until beans are cripsy.
- Add salt and pepper for taste.
Snack: 380 Cal
- Remove stem and wash before eating
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
Snack: 337 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Day 7
Breakfast: 605 Cal
- Eat out of package as a snack or add as a topping to any salad.
Main: 539 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Main: 849 Cal
- Cook rice to serve with the stir fry, and thaw shrimp if frozen.
- Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
- Cover the pan again until finished.
- Serve on rice.
- Mix ingredients in bowl and serve.
- Add beans into a pot of boiling salted water, boil for six to eight minutes.
- Place beans in a bowl of cold water, rinse and enjoy.
Snack: 337 Cal
- Mash the avocado in a bowl.
- Top toast with avocado. Add salt to taste.
- Optional: top with chilli flakes
Snack: 357 Cal
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
- Remove the peel and pit the slice and enjoy
- Wash with warm water before eating
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Poultry Products
Soups, Sauces, and Gravies
Sausages and Luncheon Meats
Fruits and Fruit Juices
Vegetables and Vegetable Products
Nut and Seed Products
Finfish and Shellfish Products
Legumes and Legume Products
Baked Products
Cereal Grains and Pasta
Beef Products
Pork Products
-
Pork Chop (15.35 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Breakfast Cereals
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